Weekly Training Plan 10.4. - 16.4.

Now that the Hervis Prague Half Marathon is behind us, we can start to focus on the Volkswagen Prague Marathon

Expats.cz Staff

Written by Expats.cz Staff Published on 12.04.2013 14:30:44 (updated on 12.04.2013) Reading time: 1 minute

The blissful feeling of having mastered the Hervis Prague Half Marathon starts to fade  as  our thoughts start to turn to the May Volkswagen Marathon. If you have the impression your training plan is rather undemanding this week,  just think back to what you’ve been through. Your legs will be weary after the half marathon race,  which on top of everything else, you also ran on a hard surface. Your muscles, ligaments and joints have been tested to the limits and it is a known fact that the risk of injury doubles when you’re tired. It would be a shame to lose all those  clocked up kilometres and the chance to conquer the marathon course all because of a strained muscle or some other kind of unpleasant injury.  Which is why we recommend relaxing,  offering your body some form of regeneration (sauna, whirlpool, massage) and slowly getting your body ready for the next training challenge. The marathon will be upon us in no time at all – just one month from now. So let’s get going!

Wednesday 10.4.
Free time

Thursday 11.4.
45 min (50 – 75 % HR max); fitness in the evening

Friday 12.4.
Free time

Saturday 13.4.
10 min (50 – 65% HR max) – 50 min (75 – 82% HR max) – 10 min (65 – 50% HR max); stretching in the evening

Sunday 14.4.
45 min (65 – 75% HR max)

Monday 15.4.
Free time

Tuesday 16.4.
40 min freely (50 – 75% HR max); stretching in the evening

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