Week 1 |
|
| Monday 8 | 20' easy run + stretches |
| Tuesday 9 | 10 hill repeats of 300 m, recovery walking |
| Wednesday 10 | 20' easy run + stretches |
| Thursday 11 | fartlek |
| Friday 12 | rest |
| Saturday 13 | rest |
| Sunday 14 | 35' easy run + stretches |
Week 2 |
|
| Monday 15 | 20' easy run + stretches |
| Tuesday 16 | 10 hill repeats of 300 m, recovery walking |
| Wednesday 17 | 25' easy run + stretches |
| Thursday 18 | fartlek |
| Friday 19 | rest |
| Saturday 20 | rest |
| Sunday 21 | 40' easy run + stretches |
Week 3 |
|
| Monday 22 | 35' easy run + stretches |
| Tuesday 23 | 10 hill repeats of 300 m, recovery walking |
| Wednesday 24 | 35' easy run + stretches |
| Thursday 25 | fartlek |
| Friday 26 | rest |
| Saturday 27 | rest |
| Sunday 28 | 40' easy run + stretches |
Week 4 |
|
|
Monday 29 |
35' easy run + stretches |
|
Tuesday 30 |
10 hill repeats of 300 m, recovery walking |
|
Wednesday 1 |
35' easy run + stretches |
|
Thursday 2 |
fartlek |
|
Friday 3 |
rest |
|
Saturday 4 |
rest |
|
Sunday 5 |
45' easy run + stretches |
Week 5 |
|
|
Monday 6 |
40' easy run + stretches |
|
Tuesday 7 |
3 x 800 m, rec.3', at 3'25" |
|
Wednesday 8 |
40' easy run + stretching |
|
Thursday 9 |
4 x 400 m, rec.3', at 1'45" |
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Friday 10 |
rest |
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Saturday 11 |
40' easy run + stretching or rest |
|
Sunday 12 |
40' easy run + stretching |
Week 6 |
|
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Monday 13 |
40' easy run + stretching |
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Tuesday 14 |
3 x 800 m. rec.3' at 3'30" |
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Wednesday 15 |
40' easy run + stretching |
|
Thursday 16 |
4 x 500 m, rec.3', at 2'15" |
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Friday 17 |
rest |
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Saturday 18 |
40' easy run + stretching or rest |
|
Sunday 19 |
40' easy run + stretching |
Week 7 |
|
|
Monday 20 |
45' easy run + stretching |
|
Tuesday 21 |
3 x 800 m, rec.3', at 3'20" |
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Wednesday 22 |
45' easy run + stretching |
|
Thursday 23 |
4 X 500 m, r.3' at 1'40" |
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Friday 24 |
rest |
|
Saturday 25 |
45' easy run + stretching or rest |
|
Sunday 26 |
45' easy run + stretching |
Week 8 |
|
|
Monday 27 |
45' easy run + stretching |
|
Tuesday 28 |
3 x 800 m, rec.3', at 3'20" |
|
Wednesday 29 |
45' easy run + stretching |
|
Thursday 30 |
5 X 400 m, r.3' at 1'40" |
|
Friday 31 |
rest |
|
Saturday 1 |
45' easy run + stretching or rest |
|
Sunday 2 |
45' easy run + stretching |
Week 9 |
|
|
Monday 3 |
40' steady run + stretching |
|
Tuesday 4 |
5 x 400 m, rec. 3' at 1'40" |
|
Wednesday 5 |
30' steady run + stretching |
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Thursday 6 |
3 x 800 m, rec. 3', at 3'20" |
|
Friday 7 |
rest |
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Saturday 8 |
45' steady run + stretching or rest |
|
Sunday 9 |
45' steady run + stretching |
Week 10 |
|
|
Monday 10 |
40' steady run + stretching |
|
Tuesday 11 |
300 m hill repeats x 10, rec. walking |
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Wednesday 12 |
40' steady run + stretching |
|
Thursday 13 |
5 x 800 m, rec. 3' at 3'20" |
|
Friday 14 |
rest |
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Saturday 15 |
45' steady run + stretching or rest |
|
Sunday 16 |
45' steady run + stretching or rest |
Week 11 |
|
|
Monday 17 |
55' steady run + stretching or rest |
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Tuesday 18 |
3 x 800 m, rec. 3' at 3'20" |
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Wednesday 19 |
55' steady run + stretching |
|
Thursday 20 |
300 m hill repeats x 10, rec. walking |
|
Friday 21 |
rest |
|
Saturday 22 |
55' steady run + stretching or rest |
|
Sunday 23 |
55' steady run + stretching |
Week 12 |
|
|
Monday 24 |
45' steady run + stretching |
|
Tuesday 25 |
10 x 400 m, rec. 1'30" at 1'40" |
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Wednesday 26 |
45' steady run + stretching |
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Thursday 27 |
10 x 200 m, rec. 1' at 34" |
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Friday 28 |
45' steady run |
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Saturday 29 |
rest |
|
Sunday 30 |
50' easy run + stretching |
Week 13 |
|
|
Monday 1 |
40' easy run + stretching |
|
Tuesday 2 |
3 x 1000 m, rec-3' at 4'55" |
|
Wednesday 3 |
30' easy run + stretching |
|
Thursday 4 |
10 x 400 m, rec 1'30" to 1'40" |
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Friday 5 |
45' easy run + stretching or rest |
|
Saturday 6 |
rest |
|
Sunday 7 |
1h15' easy run + stretching |
Week 14 |
|
|
Monday 8 |
40' easy run + stretching |
|
Tuesday 9 |
5 x 1000 m, rec-3' at 4'55" |
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Wednesday 10 |
40' easy run + stretching |
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Thursday 11 |
10 x 400 m, rec-1'30" to 1'40" |
|
Friday 12 |
55' easy run + stretching or rest |
|
Saturday 13 |
rest |
|
Sunday 14 |
1h15' easy run + stretching or rest |
Week 15 |
|
|
Monday 15 |
55' easy run + stretching |
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Tuesday 16 |
3 x 2000 m, rec.-3' at 9'55" |
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Wednesday 17 |
55' easy run + stretching |
|
Thursday 18 |
1 x 5000 m at 5'15" |
|
Friday 19 |
55' easy run + stretching or rest |
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Saturday 20 |
rest |
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Sunday 21 |
1h30' easy run + stretching |
Week 16 |
|
|
Monday 22 |
50' easy run + stretching |
|
Tuesday 23 |
2 x 6 x 200 m, rec.-1', R.-3' at 45" |
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Wednesday 24 |
50' easy run + stretching |
|
Thursday 25 |
6 x 1000 m, rec.-3' to 4'55" |
|
Friday 26 |
45' easy run + stretching |
|
Saturday 27 |
rest |
|
Sunday 28 |
1h 30' easy run + stretching |
Week 17 |
|
|
Monday 29 |
50' easy run + stretching |
|
Tuesday 30 |
50' easy run + stretching |
|
Wednesday 31 |
50' easy run + stretching |
|
Thursday 1 |
4 x 2000 m, rec.-3' to 9'55" |
|
Friday 2 |
45' easy run + stretching or rest |
|
Saturday 3 |
rest |
|
Sunday 4 |
1h 30' easy run + stretching |
Week 18 |
|
|
Monday 5 |
60' easy run + stretching |
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Tuesday 6 |
50' easy run + stretching |
|
Wednesday 7 |
50' easy run + stretching |
|
Thursday 8 |
3 x 2000 m, rec.-3' to 9'55" |
|
Friday 9 |
45' easy run + stretching or rest |
|
Saturday 10 |
rest |
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Sunday 11 |
1h 30' easy run + stretching |
Week 19 |
|
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Monday 12 |
50' easy run + stretching |
|
Tuesday 13 |
50' easy run + stretching |
|
Wednesday 14 |
50' easy run + stretching |
|
Thursday 15 |
3 x 2000 m, rec.-3' to 9'55" |
|
Friday 16 |
45' easy run + stretching or rest |
|
Saturday 17 |
rest |
|
Sunday 18 |
1h 30' easy run + stretching |
Week 20 |
|
|
Monday 19 |
40' easy run + stretching |
|
Tuesday 20 |
5 x 500 m,rec-3' to 2´00" |
|
Wednesday 21 |
40' steady run + stretching |
|
Thursday 22 |
40' easy steady run + stretching |
|
Friday 23 |
rest or 20' jog and stretch |
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Saturday 24 |
rest |
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Sunday 25 |
SEVILLA HALF MARATHON |
