First training Schedule for Paris 1/2 Marathon

J-22 WEEKS

Bellow is the first phase to prepare the Paris 1/2 Marathon, next March, 11th 2006.

22 weeks separate us from the day. Keep me posted about the way you feel it!

WEEK 1

Training1: 25mn jog at medium pace + 10x 30s fast + 30s slowly. End with 10 to 5mn relax.

Training2: 30mn jog at easy run + 10mn at medium pace. End with 10 to 5mn relax.

Training3: 1h jog = 40mn at easy run + 10mn at medium pace + 10 at quick pace. End with 10mn relax.

WEEK2

Training1: 30mn jog at medium pace + 10x 30s fast + 30s slowly. End with 10 to 5mn relax.

Training2: 40mn jog at easy run + 10mn at medium pace. End with 10 to 5mn relax.

Training3: 1h15 jog = 60mn at easy run + 15mn at medium pace. End with 10mn relax.

WEEK3

Training1: 30mn jog at medium pace + 12x 30s fast + 30s slowly. End with 10 to 5mn relax.

Training2: 40mn jog at easy run + 15mn at quick pace. End with 10 to 5mn relax.

Training3: 1h15 jog = 40mn at easy run + 10mn at medium pace + 15 at quick pace. End with 10mn relax.

WEEK4

 Training1: 25mn jog at medium pace + 14x 30s fast + 30s slowly. End with 10 to 5mn relax.

Training2: 50mn jog at easy run.

Training3: 1h15 jog at easy run or 2h cycling

 COMMENTS: before to start, define your maximum pace rate (can be determined easily by 220 – age = max pace). For 30s/30s training session, run the fast 30s at 90% of your maximum pace rate and the following 30s slowly at 60%.

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2 commentaires

  1. C’est vrai. En fait, ce plan est destiné à un ami anglais qui doit reprendre les bases pour se préparer et je pensais ce premier plan comme un démarrage soft. Ensuite viendra le temps des séances de fractionné et de seuil. je vais regarder les plans proposés !

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