ladakhmarathon

TRAINING SCHEDULE OR GUIDELINES

Training Schedule Or Guidelines

Ladakh Marathon 12th Edition 11th - 14th September

Ladakh Marathon 12th Edition 11th – 14th September
Days
Hours
Minutes
Seconds
Days
Hours
Minutes
Seconds

Half Marathon Plan:

WEEK 1
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (30 sec fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
4 miles at easy pace
Day 7
Rest Day
WEEK 2
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (45 sec fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
5 miles at easy pace
Day 7
Rest Day
WEEK 3
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 10 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (1 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
6 miles at easy pace
Day 7
Rest Day
WEEK 4
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 20 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 20 min fartlek, 10 min easy run
Day 5
Rest Day
Day 6
7 miles at easy pace
Day 7
Rest Day
WEEK 5
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X(90sec fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
8 miles at easy pace
Day 7
Rest Day
WEEK 6
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 2 X 15 min tempo run with a 5 min recovery, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 8X(30sec fast up a hill, easy run down), 10 min easy run
Day 5
Rest Day
Day 6
5 miles at easy pace
Day 7
Rest Day
WEEK 7
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 2 X 15 min tempo run with a 3 min recovery, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 5X (2 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
9 miles at easy pace
Day 7
Rest Day
WEEK 8
Day 1
20 min easy/ recovery run
Day 2
10 min easy run, 25 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 30 min fartlek, 10 min easy run
Day 5
Rest Day
Day 6
10 miles at easy pace
Day 7
Rest Day
WEEK 9
Day 1
30 min easy/ recovery run
Day 2
10 min easy run, 30 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
11 miles at easy pace
Day 7
Rest Day
WEEK 10
Day 1
30 min easy/ recovery run
Day 2
10 min easy run, 30 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
11 miles at easy pace
Day 7
Rest Day
WEEK 11
Day 1
30 min easy/ recovery run
Day 2
10 min easy run, 30 min tempo run, 10 min easy run
Day 3
Cross train/ strength work
Day 4
10 min easy run, 8X (2 min fast, 1 min slow), 10 min easy run
Day 5
Rest Day
Day 6
11 miles at easy pace
Day 7
Rest Day
WEEK 12
Day 1
20 min easy/ recovery run
Day 2
Rest Day
Day 3
40 min easy run
Day 4
Rest Day
Day 5
15 min easy run in race kit
Day 6
Rest Day
Day 7
Run Day

For more information on training please check the links below:

http://bit.ly/1puFNTS

http://bit.ly/1SwlGAl