Training marathon whith series

Versión en español

For more details about the marathon see the marathon dossier.
  All the trainings are to R1, except that they indicate something in opposite. For more information about the paces of training see the tablerates of training.
  Also you can visit the section of explanation of the series and types of races, if you need explanation on how doing the series and the trainings.



  1ª Week 2ª Week 3ª Week 4ª Week 5ª Week 6ª Week
MON. 10 km 10 km 12 km 10 km 10 km 10 km
TUE. series series series series series series
WED. 7 km rest 7 km rest 10 km 10 km
THU. 10 km R2 10 km R2 10 km R2 10 km R2 10 km R2 10 km R2
FRI. rest rest rest rest rest rest
SAT. 12 km 12 km 12 km 12 km 12 km 12 km
SUN. 14 km 14 km 16 km 14 km 16 km 16 km
  60,2 km 53,2 km 65 km 52,4 km 66,8 km 56,8 km


  7ª Week 8ª Week 9ª Week 10ª Week 11ª Week 12ª Week
MON. 12 km 8 km 13 km 13 km 16 km 13 km
TUE. series series series series series series
WED. 10 km rest 12 km rest 12 km rest
THU. 10 km R2 10 km R2 10 km R2 10 km R2 10 km R2 10 km R2
FRI. rest rest rest rest rest rest
SAT. 12 km 12 km 13 km 13 km 13 km 13 km
SUN. 16 km rest 16 km 16 km 16 km rest
  68,8 km 37,6 km 72,8 km 60,8 km 77,4 km 44,8 km


  13ª Week 14ª Week 15ª Week 16ª Week
MON. 15 km 15 km 16 km 15 km
TUE. series series series series
WED. rest 12 km 12 km 12 km
THU. 10 km a R2 10 km a R2 10 km a R2 10 km a R2
FRI. .rest rest rest rest
SAT. 13 km 13 km 14 km 13 km
SUN. 18 km 18 km 20 km 18 km
  66 km 78 km 84 km 78 km


  17ª WEEK
MON. Run 30 minutes and make 5 a bit intense races of 45 second with 1 minute of recovery between them. Stretchings.
TUE. Run 30 minutes softly, without forcing though you feel rested.
WED. Run 20 minutes and then do 3 ó 4 short progressive. You eat many hidratos and drink water.
THU. Rest. Eat many carbohydrates, but be careful with the weight.
FRI. Like on Wednesday, trying to rest everything what you could.
SÁB Like on Wednesday. The food is not so important as these days behind. You have dinner soon.
SUN. Get up two hours before the race, eat something rich in carbohydrates, drink water and realize some stretchings, do not warm very much, because you consume energies.


  SERIES TABLE
(all begin with 3 km and end with 1 km soft)
1ª Sem. 4 x 4 x 200 R2, RR30'',
RS 3'
2ª Sem. 4 x 4 x 200 R2, RR30'',
RS 3'
3ª Sem. 4 x 5 x 200 R2, RR30'',
RS 3'
4ª Sem. 3 x 4 x 200 R2, RR30'',
RS 3'
5ª Sem. 4 x 4 x 300 R2, RR45'',
RS 3'
6ª Sem. 4 x 4 x 300 R2, RR45'',
RS 3'
7ª Sem. 4 x 4 x 300 R2, RR45'',
RS 3'
8ª Sem. 3 x 4 x 300 R2, RR45'',
RS 3'
9ª Sem. 3 x 4 x 400 R2, RR1', RS 3' 10ª Sem. 3 x 4 x 400 R2, RR1', RS 3'
11ª Sem. 4 x 4 x 400 R2, RR1', RS 3' 12ª Sem. 3 x 4 x 400 R2, RR1', RS 3'
13ª Sem. 3 x 4 x 500 R2, RR1'15'',
RS 3'
14ª Sem. 3 x 4 x 500 R2, RR1'15'',
RS 3'
15ª Sem. 4 x 4 x 500 R2, RR1'15'',
RS 3'
16ª Sem. 3 x 4 x 500 R2, RR1'15'',
RS 3'





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