Weekly Training Plan 17.4. - 23.4.

Prague Marathon is fast approaching, keep up your good work!

Expats.cz Staff

Written by Expats.cz Staff Published on 17.04.2013 15:05:55 (updated on 17.04.2013) Reading time: 2 minutes

Running the Half Marathon was a challenge for many of you. Now that you have it behind you, a new challenge awaits – that of the marathon. If you ran your first ever half marathon this year, I’d recommend giving it another go by taking advantage of  the other RunCzech half marathon races being held this year and thus leaving your debut marathon performance as a motivational goal for next year. It takes place every year so you don’t need to worry about missing out on the experience. In the end, after running her first ever marathon race last year, even top athlete, Ivana Sekyrová has decided to leave out the marathon course, focusing instead on running half marathon distances, even shorter races as well as uphill runs to work on her pace, strength and speed . Therefore if your experience of running the half marathon distance is still limited, focus your energies on getting yourself into even better shape after all your hard work training for the Hervis Prague Half Marathon. As such, by the time you’re ready for the marathon, you’ll enjoy the experience far more.

For those of you who have already signed up for the Volkswagen Prague Marathon, we’ve put together the following training programme below. The rest of you can also use it though you guys should feel free to not push beyond 70 or 90 minutes of running on Saturday remaining at no higher than between 75 and 82% of your HR. By doing this you can speed up to no more than 80-85% of your HR at the end.

To provide you all with some inspiration, I’m also including an interview with one first-time marathon runner and I’m throwing in 15 marathon tips for before, during and after the race.

Wishing you many great runs ahead!

Wednesday 17. April
5 min (50 – 65%); athletic alphabet; 4x [(5 min (75 – 85% HR max) – 2 min (65 – 60% HR max)]; 5 min freely or 45 min freely (50 – 70% HR max)

Thursday 18. April
45 min (50 – 75 % HR max); fitness in the evening 

Friday 19. April
Free time

Saturday 20. April
10 min (50 – 65% TF max) – 120 min (75 – 82% TF max) – 10 min (65 – 50% TF max); stretching in the evening

Sunday 21. April
45 min (65 – 75% TF max)

Monday 22. April
Free time

Tuesday 23. April
50 min freely (50 – 75% HR max); fitness in the evening

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