Plan: Cardio in morning, wt lifting in evening
Monday : 10k morning run, Upper body wt lifting evening
Tuesday : Fartlek runs morning
Wednesday: Track or hill workout in morning, Lower body wt lifting evening
Thursday: Reserve day, swimming in the morning
Friday: Cycling for 30 mins morning, Upper body wt lifting evening
Saturday: Long run half marathon pace 8 to 10 miles morning, different routes like trail, road, hilly etc
Definition:
Fartlek is composed of multiple sets of running for fast steady speed for few minutes followed by partial recovery running at lower but faster than easy pase for few minutes. This set is repeated multiple times. The runs are preceded by easy pace warmup and end with cool down.
Fartlek1: 5 sets of 3 mins fast 2 mins slower.
Fartlek2: 10 sets of 3 mins fast 2 mins slower
Fartlek3: 5 sets of 4mins fast 1 mins slower.
Track workouts:
Track1:
Hill Workouts
Monday : 10k morning run, Upper body wt lifting evening
Tuesday : Fartlek runs morning
Wednesday: Track or hill workout in morning, Lower body wt lifting evening
Thursday: Reserve day, swimming in the morning
Friday: Cycling for 30 mins morning, Upper body wt lifting evening
Saturday: Long run half marathon pace 8 to 10 miles morning, different routes like trail, road, hilly etc
Definition:
Fartlek is composed of multiple sets of running for fast steady speed for few minutes followed by partial recovery running at lower but faster than easy pase for few minutes. This set is repeated multiple times. The runs are preceded by easy pace warmup and end with cool down.
Fartlek1: 5 sets of 3 mins fast 2 mins slower.
Fartlek2: 10 sets of 3 mins fast 2 mins slower
Fartlek3: 5 sets of 4mins fast 1 mins slower.
Track workouts:
Track1:
Hill Workouts
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