The following is a compilation of Lei Natuo Canoy, a famous Italian coach who is currently teaching in Kenya, who made a training plan for marathon runners in the nine weeks before the competition. Increase everyone's chances of winning the plan of $654.38+$00,000. Although Kenya's training program has surpassed the "devil" level, its spirit of being born for bonuses deeply touched me. Nothing for nothing. If you want to be rich, exercise first.
I. Overall objectives and requirements of training
The marathon achievement goal of the athletes who carry out this training plan is. Male 2 hours and 09 minutes, female 1 1 minute. The training was carried out on the plateau at an altitude of about 2200 meters. Leave the plateau and enter the competition area 3 ~ 7 days before the competition.
Second, the main tasks and load characteristics of weekly training
Week 1 week: the load is gradually increasing, * * * 200 ~ 2 15km.
The second week: the amount of exercise is relatively large, * * * 2 10 ~ 225km.
The third week: the intensity of special exercises is relatively high, * * * 2 10 ~ 220km.
The fourth week: the amount of exercise and intensity are relatively large, * * * 2 15 ~ 225km.
Week 5: recovery training week, * * * 150 ~ 160 km.
Week 6: The amount and intensity of special exercises are relatively large, * * * 215 ~ 225km.
Week 7: Improve special endurance and speed sense, * * * 175 ~ 190 km.
Week 8: resume training and speed improvement, * * * 2 10 ~ 220km.
Week 9: resume training and competition, * * * 90 ~ 1 10 km.
Third, the weekly training plan
The first 1 week
(1) am: 1 hour, 10 minute (3 minutes and 30 seconds/km)
Afternoon: 1 hour for easy running.
(2) Morning: 20 minutes to prepare for the activity, 7*2 kilometers (3 minutes 6 ~ 10 seconds/km), interspersed with recovery 1 km (3 minutes 40 seconds/km) (special marathon endurance exercise).
(3) Morning: 1 hour is used for recovery and easy running.
Afternoon: 1 hour recovery easy run
(4) In the morning: 1 hour for recovery and easy running.
Afternoon: 1 hour easy running+10* 100 meters. Sprint uphill (maximum speed)
(5) Morning: 35-38km variable speed running (15km) easy running +5km variable speed running (1km fast, 1km slow)+10km marathon running +2-5km easy running +3km maximum intensity running. Such as uphill running (multi-distance high-intensity long-distance running)
(6) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(Sunday) morning: 1 hour, restorative and easy running.
Afternoon: 1 hour middle-speed running (3 minutes and 30 seconds /km)
The following is a compilation of Lei Natuo Canoy, a famous Italian coach who is currently teaching in Kenya, who made a training plan for marathon runners in the nine weeks before the competition. Increase everyone's chances of winning the plan of $654.38+$00,000. Although Kenya's training program has surpassed the "devil" level, its spirit of being born for bonuses deeply touched me. Nothing for nothing. If you want to be rich, exercise first.
I. Overall objectives and requirements of training
The marathon achievement goal of the athletes who carry out this training plan is. Male 2 hours and 09 minutes, female 1 1 minute. The training was carried out on the plateau at an altitude of about 2200 meters. Leave the plateau and enter the competition area 3 ~ 7 days before the competition.
Second, the main tasks and load characteristics of weekly training
Week 1 week: the load is gradually increasing, * * * 200 ~ 2 15km.
The second week: the amount of exercise is relatively large, * * * 2 10 ~ 225km.
The third week: the intensity of special exercises is relatively high, * * * 2 10 ~ 220km.
The fourth week: the amount of exercise and intensity are relatively large, * * * 2 15 ~ 225km.
Week 5: recovery training week, * * * 150 ~ 160 km.
Week 6: The amount and intensity of special exercises are relatively large, * * * 215 ~ 225km.
Week 7: Improve special endurance and speed sense, * * * 175 ~ 190 km.
Week 8: resume training and speed improvement, * * * 2 10 ~ 220km.
Week 9: resume training and competition, * * * 90 ~ 1 10 km.
Third, the weekly training plan
The first 1 week
(1) am: 1 hour, 10 minute (3 minutes and 30 seconds/km)
Afternoon: 1 hour for easy running.
(2) Morning: 20 minutes to prepare for the activity, 7*2 kilometers (3 minutes 6 ~ 10 seconds/km), interspersed with recovery 1 km (3 minutes 40 seconds/km) (special marathon endurance exercise).
(3) Morning: 1 hour is used for recovery and easy running.
Afternoon: 1 hour recovery easy run
(4) In the morning: 1 hour for recovery and easy running.
Afternoon: 1 hour easy running+10* 100 meters. Sprint uphill (maximum speed)
(5) Morning: 35-38km variable speed running (15km) easy running +5km variable speed running (1km fast, 1km slow)+10km marathon running +2-5km easy running +3km maximum intensity running. Such as uphill running (multi-distance high-intensity long-distance running)
(6) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(Sunday) morning: 1 hour, restorative and easy running.
Afternoon: 1 hour middle-speed running (3 minutes and 30 seconds /km)
Fourth week
(1) Morning: 1 hour for easy running.
Afternoon: 1 hour for easy running.
(2) Morning: 35-40km variable speed running [15km easy running +5km variable speed running (1km fast, 1km slow)+10km marathon speed running +2-5km easy running +3-5km maximum intensity running. Such as uphill running (multi-distance high-intensity long-distance running)
(3) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(4) Morning: 1 hour for easy running (3 minutes and 30 seconds /km)
Afternoon: 1 hour 10 minute operation.
(5) Morning: 1 hour, 10 minute (3 minutes and 30 seconds/km)
Afternoon: 50 minutes easy run+10 * 100m uphill sprint (maximum speed)
(6) Morning: Prepare for activities in 20 minutes, and run at a gradual speed in the mountainous area of 22 ~ 25 kilometers.
(Sunday) morning: 2 hours and 30 minutes of easy running (according to self-feeling)
Fifth week
(a) In the morning: 1 hour recovery jogging.
(2) Morning: 1 hour is used for recovery and easy running.
(3) Morning: 1 hour is used for recovery and easy running.
(4) Morning: 1 hour 20 minutes (3 minutes and 30 seconds/km)
Afternoon: 1 hour for easy running.
(5) Morning: 50 minutes of easy running.
Afternoon: 50 minutes of easy running
(6) Morning: 20 minutes to prepare for the activity. 5 * 4km, gradually increase the speed per km (1km 3: 12s, 2km 3: 9s, 3km 3: 6s, 4km 3: 4s, 5km 3: 2s), and resume 1km (3: 30 ~ 40s/km). Practice on the track and control the speed (special marathon endurance sports)
(Sunday) morning: 50 minutes to run easily.
Afternoon: 50 minutes of easy running
Sixth week
(1) in the morning: 1 hour, easy running+10 * 100m, uphill sprint running (maximum speed)
Afternoon: 1 hour for easy running.
(2) Morning: 1 hour, 30 minutes of moderate-speed gradual running, about 26 kilometers (3 minutes, 20-30 seconds/kilometer) (special intensity combination)
(3) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(4) Morning: 1 hour for easy running.
Afternoon: 1 hour for easy running.
(5) Prepare activities at 30 minutes in the morning. 20 km variable speed running, 1 km fast (2 minutes 58 seconds ~ 3 minutes 2 seconds), 1 km.
Medium speed (3 minutes 15 ~ 20 seconds) variable speed (special variable speed battery life)
Afternoon: 1 hour easy variable-speed running, 30 ~ 45 seconds per kilometer every 3 minutes.
(6) In the morning: 1 hour to run easily.
Afternoon: 1 hour for easy running.
(Day) morning: 1 hour ~ 1 hour 15 minutes (3 minutes 10 ~ 40 seconds/km)
Week 7
(1) Morning: 1 hour for easy running.
Afternoon: 1 hour for easy running.
(2) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(3) Morning: 10 minutes to prepare for activities and run at a gradual speed of 34 kilometers. [10km (3min 20 ~ 25s/km)+10km (3min15s/km)+10km (3min12s/km)+4km maximum speed running.
(4) In the morning: 1 hour for recovery and easy running.
(5) morning: 50 minutes to relax.
Afternoon: 50 minutes of relaxation activities
(6) In the morning: 1 hour easy running+12* 100 meter uphill sprint (maximum speed)
Afternoon: 1 hour for easy running.
(Sunday) morning: 20 minutes to prepare for the activity, 4*5 kilometers (3 minutes 4 ~ 8 seconds/km) (* * 15 minutes 20 ~ 40 seconds) +3 kilometers fast.
Run fast (about 9 minutes), interspersed with recovery 1km (3 minutes and 35 seconds/km), or jog for 3 minutes. You can practice speed control on the runway (special marathon endurance sports)
Week 8
(1) Morning: 45 minutes of easy running.
Afternoon: 45 minutes of easy running.
(2) Morning: 1 hour ~ 1 hour 15 minutes short-distance variable-speed running.
Afternoon: 1 hour for easy running.
(3) Morning: 1 hour for easy running.
Afternoon: 1 hour for easy running.
(4) Morning: 10 km (3 minutes and 20 seconds/km)+12 km (3 minutes and 6 ~ 10 seconds/km) (special combination exercise)
Afternoon:10km (3minutes and 20s/km)+6km (2minutes and 55s ~ 3minutes/km)
(5) Morning: 45 minutes for relaxation activities.
Afternoon: 45 minutes of relaxation activities
(6) In the morning: 1 hour to run easily.
Afternoon: 1 hour for easy running.
(Day) Morning: 1 hour Easy+15km (3 minutes 5 ~10second/km) (long-distance combination exercise)
Afternoon: 1 hour for easy running.
Week 9
(1) am: 1 hour, 10 minute ~ 1 hour, 20 minutes, Tolek run, 15* 1 minute run, interspersed with 1 minute.
(2) Morning: 1 hour for easy running.
Afternoon: 45 minutes to relax+10 * 100m uphill sprint (maximum speed)
(3) Morning: 1 hour for easy running.
Afternoon: 40 minutes of relaxation activities
(4) morning: 50 minutes to relax.
(5) In the morning, relax for 40 minutes (including 10 minute middle-speed running)
(6) Morning: 30 ~ 40 minutes of very easy running.
(Sunday) morning: marathon.
As an ordinary worker, running is a hobby, and it is my goal at this stage to complete the 20 10 Xiamen-Malaysia journey.
According to the training plan of 16 weeks before the marathon, we run three times a week, train badminton 1 time and exercise 1 time. Basically: long-distance running on the weekend, fitness the next day, racket the next day, badminton training on Wednesday, marathon pace on Thursday or Friday 10- 12 km, leisure sports the next day. The plan can be adjusted according to work and life, and strive to take 1 hour training every day, with the focus on long-distance running and jogging on weekends.
The first week: 29.5 kilometers
September 13, first long-distance running 13.5km, 9.4km highway running +4. 1km hillside running, time1.5h. ..
September 15, badminton training for 2 hours.
September 16, dumbbell bench press+sit-ups for 40 minutes.
September 17, running 8 kilometers at medium speed.
September 19, jogging for 6 kilometers in the morning.
Week 2: 42.5 km
On September 20th, the second long-distance running 13.5km, the 9-km road running uphill 4.5km, took1.5h. ..
September 2 1, relax and run 5.3 kilometers.
On September 22nd, badminton training lasted for 2 hours.
On September 23rd, dumbbell bench press+sit-ups for 40 minutes.
On September 24th, I ran 6 kilometers at medium speed.
On September 25, jogging for 5 kilometers.
On September 26th, the third long-distance running 13.5km, 9km highway running +4.5km hillside running,1.5h. ..
Week 3: 23 kilometers
September 27th dumbbell bench press+sit-ups for 40 minutes.
On September 28th, relax and run 10.25km for 55 minutes.
6543810.2, jogging 6.5km around Lingling Lake in the morning and running 6.5km on the hiking trail of Xianyue Mountain in the evening.
Week 4: 35.5 km
10 years 10/0/0/hour in the gym.
65438+10.7,10.5 hour and a half run,17.5km.
654381October 8, take the time to relax and run 3 kilometers.
65438+1October 9, jogging for 8 kilometers.
10 June10, jogging 7 kilometers, pace 5" 15.
Week 5: 2 1 km
65438+ 10 month 1 1, leisure sports, badminton 1 hour.
10 June 12, speed practice, variable speed running 8 kilometers.
10 June 13, jogging for 3 kilometers and badminton training for 2 hours.
10 June 14, family fitness for half an hour, bench press, sit-ups, stride cutting.
65438+1October 65438+June, variable speed running10.5km.
Week 6: 44 km
1 0 June 18, the road and botanical garden ran 12 km,1hour, 18 minutes.
65438+ 10/9, family fitness for half an hour, bench press+sit-ups.
65438+1October 20th, badminton for 2 hours.
65438+1 October 22nd, running 14.2km, time1hour15min.
1 October 24th 10, land run 17.5km, time1hour 39 minutes.
Week 7: 47 km
65438+1October 26th10km, 52: 30, lakeside.
1October 27th 10, jogging 1 km, climbing for 20 minutes.
65438+1 October 28th, leisure sports1hour.
65438+1October 29th, climbing for 2 hours.
65438+1 On October 30, Huandao Road and Zengwen Road ran 18km, with a time of1hour of 39 minutes.
1 65438+1 October1,land jogging 17.7 km, time1hour 59 minutes.
Week 8: 3 1 km
1 1.2, family fitness for half an hour.
165438+1October 3rd, middle-speed running 10 km, 50 minutes.
165438+1October 4th, badminton training for 2 hours.
1 1.6, run a half marathon at a pace of 5.5 minutes, 1 hour 59 minutes.
Week 9: 5 1 km
165438+1October 9th, jogging for 20.5km for 2 hours and 2 minutes.
165438+ 10/0, do strength training at home: bench press, sit-ups and step cutting.
165438+1October1,5 "15 run 7.5 kilometers in one step, and badminton leisure sports 1.5 hours.
165438+ 10 month 13, Yuzhong Road Run 1 9.2km, time1hour 5 1 minute.
165438+1October 15, relax and run for 3 kilometers.
Week 10: 5 1 km
1 65438+1October16th, I ran14.5km,1hour for 24 minutes.
165438+ 10 month 17, half an hour of strength training: dumbbell bench press, sit-ups and stride cutting.
165438+ 10/8, badminton10.5 hours.
165438+1October 19, 7.6 kilometers away from the Bay Park.
165438+1On October 20th, the Huandao Road and Road Marathon was completed at a speed of 29 kilometers, 2 hours and 43 minutes.
165438+1October 2 1, badminton 1.5 hours.
Day 1 1 week: 28.5km.
165438+1October 23rd, ultra jogging 4km+ half an hour strength training.
165438+1October 24th, half-hour strength training: sit-ups and push-ups.
165438+1October 25th, badminton training for 2 hours.
165438+1October 26th, relaxed running 7.5km, time consuming1h.
1 65438+1October 27th, jogging 17km, time1hour 50 minutes.
165438+1October 28th, badminton 1.5 hours.
1 65438+1On October 29th, Kaisheng Badminton Trial will last1hour.
Week 12: 45km
165438+1October 30th, 7.5km, 44 minutes.
65438+February 1, strength training for half an hour.
65438+February 2, badminton training for 2 hours.
On February 4th, 65438, the marathon was completed at a speed of 37. 1 km, which took 3 hours and 4 hours1minute.
Week 13: 30 km
65438+February 7, relax and run 8km.
65438+February 8, 7 kilometers, of which TEMPO runs 5 kilometers.
65438+February 9, badminton training for 2 hours.
65438+February 1 1, mountain running 17 km, with a total time of 2 hours and 20 minutes.
Week 14
65438+February 65438+April 4, running 5 kilometers on the road+7 kilometers on the hillside, taking 1 hour for 20 minutes.
65438+February 16, badminton training for 2 hours.
12 17, 6.5km by the lake, which takes 32 minutes.
65438+February 18, LSD26 km, 2 hours and 40 minutes.
65438+February 19, badminton leisure sports for 2 hours.
Week 15
65438+February 2 1, 8.45 km, 43 minutes and 30 seconds.