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Alle 3:45 -ohjelma, onko mitään järkeä?


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Tähtään syyskuun lopussa Berliinin maratonille aikaan 3:45. Juoksin viime kesäkuussa Tukholmassa ekan marani 3:54, ja puolimaran sitä ennen 1:45.

Löysin tällaisen alle 3:45 -ohjelman Runner's Worldin sivuilta. Kaipaisin siitä kommentteja viisaammilta.

Lähinnä mietityttää pitkien pitkisten (noin 30 km) määrä. Tukholman maralle tein vain yhden 30 kilsaa ylittävän lenkin ja treenasin 30-50 km viikossa. Verrattuna esim. Janne Holménin 3:45-ohjelmaan lenkkejä on paljon.

Kommentteja? Mahdanko hajottaa paikkani?

WEEK ONE (approx 43 km)

Mon 5 km easy (approx 28 mins)

Tue 5 km marathon pace (approx 25 mins)

Wed 6.5 km steady (approx 36 mins)

Thu 6.5 km with middle 2 km at 10K pace (approx 34 mins in total - 15 mins fast)

Fri Rest

Sat 5 km inc hill session or circuit

Sun 13 km easy (approx 76 mins)

WEEK TWO (approx 48 km)

Mon Rest

Tue 1.5 km jog, then 12 x 200m at 5K speed (or 50 secs), with 200m (or 90 secs) jog recoveries, then 1.5 km jog

Wed 8 km steady (approx 45 mins)

Thu 1,5 km jog, then 5 km at half-marathon pace (24 mins), then 1,5 km jog

Fri Rest

Sat Parkrun or 35 mins fartlek (approx 6.5 km)

Sun 18 km easy (approx 1:44)

WEEK THREE (approx 53 km)

Mon Rest

Tue 1,5 km jog, then 3 x 1,5 km or 1600m at 10K pace (or 7 mins 30) with 400m (or 2 mins 30) jog recoveries, then 1,5 km jog

Wed 9,5 km easy (approx 54 mins)

Thu 1,5 km jog, then 6,5 km at half-marathon pace (32 mins), then 1,5 km jog

Fri Rest

Sat 6,5 km inc hill session or circuit

Sun 18 km steady (approx 1:39)

WEEK FOUR (approx 53 km)

Mon Rest

Tue 1,5 km jog, then 5 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 7M easy (approx 66 mins)

Thu 8 km steady (approx 45 mins)

Fri Rest

Sat 6,5 km easy (approx 36 mins)

Sun 18 km in approx 1:38 (First 8 km easy in 47 mins, last 9,5 km at marathon pace in 51 mins)

WEEK FIVE (approx 63 km)

Mon Rest

Tue 1,5 km jog, then 12 x 400m at mile/5K speed (or 1 mins 40), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 8M easy (approx 76 mins)

Thu 1,5 km jog, then 5 km at half-marathon pace (approx 24 mins), then 1,5 km jog

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun 24 km easy (approx 2:22)

WEEK SIX (approx 56 km)

Mon Rest

Tue 1,5 km jog, then 3 x 2000m at 10K pace (or 9 mins) with 400m (or 2 mins 30) jog recoveries, then 1,5 km jog

Wed 14,5 km easy (approx 85 mins)

Thu6,5 km inc hill session or circuit

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun Race or 21 km at half-marathon pace

WEEK SEVEN (approx 66 km)

Mon Rest

Tue 1,5 km jog, then 15 x 200m at mile/5K pace (or 50 secs), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 16 km easy (approx 95 mins)

Thu 1,5 km jog, then 6,5 km at marathon pace (approx 34 mins), then 1,5 km jog

Fri Rest

Sat 6,5 km hills or hilly circuit

Sun 24 km steady (approx 2:15)

WEEK EIGHT (approx 66 km)

Mon Rest

Tue 1,5 km jog, then 4 x 1,5 km at 10K speed (or 7 mins 30), with 400m (or 2 mins 30) jog recoveries, then 1,5 km jog

Wed 18 km easy (approx 1:44)

Thu 1,5 km jog, then 5 km at half-marathon pace (approx 24 mins), then 1,5 km jog

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun 24 km in approx 2 hrs 14 (First 7M easy in 66 mins, last 8M at marathon pace in 68 mins)

WEEK NINE (approx 70 km)

Mon Rest

Tue 1,5 km jog, then 6 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 16 km easy (approx 95 mins)

Thu 6,5 km hills or hilly circuit

Fri Rest

Sat Parkrun 5K or 40 mins fartlek (approx 8 km total)

Sun 29 km steady (approx 2 hours 33)

WEEK TEN (approx 70 km)

Mon Rest

Tue 1,5 km jog, then 14 x 400m at mile/5K speed (or 95 secs), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 18 km steady (approx 99 mins)

Thu 1,5 km jog, then 5 km at half-marathon pace (approx 24 mins), then 1,5 km jog

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun 29 km in approx 2 hrs 41 (First 14,5 km easy in 85 mins, last 14,5 km at marathon pace in 76 mins)

WEEK ELEVEN (approx 76 km)

Mon Rest

Tue 1,5 km jog, then 16 x 200m at mile/5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 19 km easy (approx 1:54)

Thu 1,5 km jog, then 5 km at half-marathon pace (approx 24 mins), then 1,5 km jog

Fri Rest

Sat Parkrun 5K or 45 mins fartlek (approx 8 km total)

Sun 32 km easy (approx 3hrs 10)

WEEK TWELVE (approx 66 km)

Mon Rest

Tue1,5 km jog, then 4 x 2000m at 10K speed (or 9 mins), with 400m (or 2 mins 30) jog recoveries, then 1,5 km jog

Wed 16 km easy (approx 95 mins)

Thu 1,5 km jog, then 5 km at marathon pace (approx 25 mins), then 1,5 km jog

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun Half-marathon race (plus 1,5 km warm up and cool down)

WEEK THIRTEEN (approx 74 km)

Mon Rest

Tue 1,5 km jog, then 5 x 1,5 km or 1600m (or 7 mins 30) at 10K pace with 400m (or 2 min 30) jog recoveries, then 1,5 km jog

Wed 14,5 km easy (approx 85 mins)

Thu 1,5 km jog, then 5 km at half-marathon pace (approx 24 mins), then 1,5 km jog

Fri Rest

Sat 6,5 km easy (approx 38 mins)

Sun 32 km in approx 3:00 (First 16 km easy in 95 mins, last 16 km at marathon pace in 85 mins)

WEEK FOURTEEN (approx 66 km)

Mon Rest

Tue 1,5 km jog, then 6 x 1000m at 10K speed (or 4 mins 30), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 13 km steady (approx 72 mins)

Thu 1,5 km easy, then middle 6,5 km at marathon pace (approx 34 mins), then 1,5 km easy

Fri Rest

Sat Parkrun 5K or 45 mins fartlek (approx 8 km total)

Sun 24 km steady (approx 2:15)

WEEK FIFTEEN (approx 47 km)

Mon Rest

Tue 1,5 km jog, then 10 x 400m at 5K speed (or 95 secs), with 100m (or 1 min) jog recoveries, then 1,5 km jog

Wed 9,5 km easy (approx 57 mins)

Thu 1,5 km jog, then 5 km at half-marathon pce (approx 24 mins), then 1,5 km jog

Fri Rest

Sat 5 km easy (approx 28 mins)

Sun 16 km steady (approx 90 mins)

WEEK SIXTEEN (21 km plus race)

Mon Rest

Tue 1,5 km jog, then 12 x 200m at 5K speed (or 45 secs), with 200m (or 90 secs) jog recoveries, then 1,5 km jog

Wed 6,5 km easy (approx 38 mins) with 5 marathon pace 100m strides

Thu 5 km easy (approx 28 mins) with 4 marathon pace 100m strides

Fri Rest

Sat 3 km easy (approx 19 mins), in racing kit with 3 marathon pace 100m strides

Sun The race

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