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14 weeks preparation course for participation in Marathon

14 weeks preparation course for participation in Marathon
 

The program is for runners wishing to participate for first time in Marathon with a successful and healthy finish and have prior experience in races and 10km Imimatathonio.

Week 1
Monday Repos 
TUESDAY 30 free running * 
Repo WEDNESDAY 
THURSDAY 40 'free running * 
Repo FRIDAY 
SATURDAY 30 free running * 
SUNDAY 10 km free running *

Week 2
Repo MONDAY 
TUESDAY 40 'free running * 
Repo WEDNESDAY 
THURSDAY 60 'fast run * 
Repo FRIDAY 
SATURDAY 45 free running * 
SUNDAY 12 km free running *

3rd Week
Repo MONDAY 
TUESDAY 60 'fast run * 
WEDNESDAY PIECES * 
THURSDAY 60 'fast run 
Repo FRIDAY 
SATURDAY 90 'free running * 
SUNDAY 15km slow continuous running *

Week 4
MONDAY Alternative workout * 
TUESDAY 90 'free running * 
Repo WEDNESDAY 
THURSDAY PIECES * 
FRIDAY 15 km free running 
SATURDAY 60 'fast run 
SUNDAY 18km slow continuous running

5th Week
Repo MONDAY 
TUESDAY 90 'free running * 
FOUR PIECES * 
THURSDAY Alternative workout * 
FRIDAY 2:00 hours free run 
SATURDAY 12 km fast run * 
SUNDAY 20km slow continuous running *

6th Week
Repo MONDAY 
TUESDAY 60 'fast run * 
WEDNESDAY 12 km free running * 
THURSDAY PIECES * 
Repo FRIDAY 
SATURDAY Alternative workout * 
SUNDAY 20km slow continuous running *

7th Week
MONDAY Alternative workout * 
REPOS TUESDAY 
WEDNESDAY PIECES * 
THURSDAY 15km slow continuous running * 
FRIDAY 2:30 hours free running * 
SATURDAY Alternative workout 
SUNDAY 25km slow continuous running

Week 8
REPOS MONDAY 
TUESDAY 60 'fast run * 
WEDNESDAY 2:00 hours free running * 
THURSDAY PIECES * 
FRIDAY 40 'free running * 
SATURDAY Alternative workout * 
SUNDAY 28km slow continuous running *

9th Week
Repo MONDAY 
TUESDAY Alternative workout * 
WEDNESDAY 90 'free running * 
PIECES * THURSDAY 
FRIDAY 15 km free running * 
SATURDAY 12 km fast run * 
SUNDAY Alternative workout *

10th Week
REPOS MONDAY 
TUESDAY 60 'fast run * 
WEDNESDAY 12 km free running * 
PIECES THURSDAY 
FRIDAY 12 km free running 
REPOS SATURDAY 
SUNDAY 21km free running

11th Week
MONDAY Alternative workout * 
REPOS TUESDAY 
WEDNESDAY 90 'slow continuous running 
THURSDAY 8km free running * 
FRIDAY PIECES * 
SATURDAY 2:00 hours free running 
SUNDAY Alternative training

Week 12
MONDAY REPOS 
TUESDAY 60 free running * 
FOUR PIECES * 
THURSDAY 40 'free running * 
FRIDAY 2:00 hours free running * 
SATURDAY 45 'fast run * 
SUNDAY 10km slow continuous running

13th Week
MONDAY Alternative workout * 
TUESDAY 30 free running * 
REPOS WEDNESDAY 
THURSDAY PIECES * 
Repo FRIDAY 
SATURDAY 30 free running * 
SUNDAY 25 'free running *

14th Week
REPOS MONDAY 
TUESDAY 20 free running * 
Repo WEDNESDAY 
THURSDAY 15 free running 
FRIDAY 10-15 'free-running stretching-relaxation 
REPOS SATURDAY 
SUNDAY: MARATHON !!!

REMARKS * 
Free Running: Slow Running comfortable pace 
Fast Running: Training starts this slow jogging for warming up. 
Then gradually increase our speed. 
Slow Continuous Running: The training has a duration of 1-3 hours and is aimed at familiarizing with the long duration of the race. It must be done slowly than those of the race so as not to cause overwork. 
Alternative Training: Various other sporting activities (hiking, biking, swimming, exercises koilaikon-dorsal empowerment). 
PIECES: Reheat 12 'loose-running stretching 
10-15 400aria to break 200. or 6-8 800aria with 400. break 5-8 1000AP with 500. break and 2-3 2000ara with 800-1000m. break. 
Recovery leisurely jogging and stretching. 
Throughout the training you require hydration. Throughout the preparation of proper diet. 
The big slow continuous running can be combined with walking free in several places. 
Is indicated coaching competitions 10chlm- 15km -imimarathonio replacing large synechomeon Sunday. 
After each workout recovery leisurely jogging and stretching 
Supply comprehensive cardiac and blood tests before starting preparation.

GOOD LUCK AND GOOD TERMATISM0 !!!

Georgoulas Panagiotis 
Professor of Physical Education 
Graduate Department of Physical Education and Sport AUTH 
Msc Physical Education and Sports-direction special coaching athletics Department of Physical Education and Sports University of Athens 
Diploma football coach Uefa B ' 
member Athens Health Runners Association

Moving & Accommodation
Moving & Accommodation

1-1-1900

Particulars information of travel and subsistence for 8th Half Marathon on the island of Mastic, Chios, Greece (Valid to their friends and family members of runners)ΔΕΙΤΕ ΠΕΡΙΣΣΟΤΕΡΑ

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