CYCLE
2
WEEK 1 DAY 45 ´P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching Rest Rest Rest
COLOUR
TIME GOAL
4h 00min START JULY 18 FINISH AUGUST 14
EXAMPLE
MONDAY
TUESDAY
WEDNESDAY
MONDAY
TUESDAY
MONDAY
TUESDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
KMS 6 9 6 6 0 0 0 27 FRIDAY
SATURDAY
SUNDAY
WEDNESDAY
THURSDAY
FRIDAY
KMS 9,5 9,5 9,5 7 6 0 0 41,5 SATURDAY
SUNDAY
WEDNESDAY
THURSDAY
KMS 10 9,5 9 7 0 0 0 35,5 FRIDAY
SATURDAY
SUNDAY
REPLACEMENT WEEK DAY 5km or 10km competition, previous warm up 15´ 20´ warm up + Joint Mobility + 2x5´P3 recovery 2 minutes + 10´P1 40´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching Rest Rest Rest
COLOUR
EXAMPLE
SUNDAY
WEEK 4 DAY 60´P1-P2+ Joint Mobility / Stretching 40´P1 + 5´P3 +5´P1 + Joint Mobility / Stretching 50´P1-P2 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching or alternative sport Rest Rest Rest
COLOUR
EXAMPLE
SATURDAY
WEEK 3 DAY 50´P1 + Joint Mobility / Stretching 20´P1 + 10´P2+ 3´P3 + 10´P1 + Joint Mobility / Stretching 20´P1 +20´P2 +10´P1 Joint Mobility / Stretching 40´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching or alternative sport Rest Rest
COLOUR
EXAMPLE
FRIDAY
WEEK 2 DAY 20´warm up + COOPER TEST + 5´ P1 50´ P1 + Joint Mobility / Stretching 35´P1 + Joint Mobility / Stretching 35´P1 + Joint Mobility / Stretching Rest Rest Rest
COLOUR
EXAMPLE
THURSDAY
KMS 7 4 4 4 0 0 0 19
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
KMS 10 8 7,5 5 0 0 0 30,5 SATURDAY
SUNDAY
Daniel Pérez Martínez Entrenador oficial VII Maratón Málaga