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Running Schedule for 5km race

In a previous article (  https://www.runningpro.sk/bezecke-preteky/preco-bezecke-preteky/  ), I spent a few reasons why I think it's great to go on cross-country race. Before we move on to the training schedule for half marathon ČSOB 2015 I would like outlined the basic principles of training for cross-country race at a distance of 5 km and 10 km.

Today we say anything about the 5km race

5 km track, although not the shortest distance at which you can compete, but for distance runners is to clearly distance at which to test your speed skills and in particular the rate perseverance and classified the race as part of a training plan to improve their speed skills in preparation for longer distances (see previous article - the race as preparation for the key goals of the season). Also it is very suitable distance for beginning runners, as training normally take no more than two, maximum three months.

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Running Schedule for 10km race

In a previous article  http://www.runningproshoes.com/en/priprava-na-preteky/bezecky-trening-na-5-km-preteky/ we have shown how it can look like a training plan to prepare for the race to 5 km. Today we say, as the basic principles of articles on the 5 km distance varies during training for cross-country race distance to 10 km.

10 km track is one of the most popular among runners, since it's pretty decent serving of challenges for beginners popular marathon distance and distance runners training for pace and parent discipline for specialists.

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Running schedule for 10 km

Hi all running enthusiasts, after training plan for five kilometers ( http://www.runningproshoes.com/en/bezecke-treningy/running-schedule-for-5-km/) we have to show you can look like the training schedule of the performance of the runner (not full beginner) to 10 km distance. So, given training schedule assumes that you are not complete beginners in running and already have built training running basis, at least you have completed the race at 5km. Maybe you have already mastered the actual race for 10km, but you would like your time in the next race at this distance better

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Running schedule for 5 km

Hi all running enthusiasts, after training plan for five kilometers we have to show you how such a preparation for the race could look like.

Training plan below assumes, as we have mentioned that you are not complete beginners in running and you've already built up several weeks basis consistent light and the toes (denied. Alternating with walking). It is also not designed for advanced runners.

Before we move on to the plan itself, it is good news to understand the key types of running training.

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Preparing for the marathon - week 13

Training plan for the marathon - Week 13

Last week before  the marathon, it is important to relax and not try to catch up and retrain missed kilometers from training. Marathon is a long race and let the body be "doped" with energy. The rest is the quality sleep (at least 8 hours) and stretching.

Dress according to the principle of how to dress for winter training - e.g. I prefer to wear less and when you start to be perhaps a little cold (just get your score the most runs in other races plastic poncho and threw it just after the start), the body in the course of 1-2 km warm and cold even count. If it drives a clothing store, you will sweat excessively and you lose more fluids.

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Preparing for the marathon - week 12

https://www.runningpro.sk/sub/runningpro.sk/images/mmm-2015/MMM_2015_tyzden_12.pdf

 

Preparing for the marathon -week 11

Training plan for the marathon - Week 11th

We are entering the final block of training, where we will gradually reduce the load so that at the time we start the marathon are sufficiently rested and he knew utilize all been driven kilometer in preparation.

Training plan - week 11

 

Preparing for the marathon - week 10

Training plan for the marathon - Week 10

10 weeks is the final week of intensive 4-week block in which complete the longest running within the training plan. After this week's marathon in three weeks remain and training sessions will start progressively.

With the impending start is to place the question of how exactly the actual marathon run, what to choose tactics that we ran the whole marathon as fast as possible while with the feeling that the more we really did not think it was the best result as we could that day and the moment to achieve.

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Preparing for the marathon - week 9

Training plat - week 9

 

Preparing for the marathon - week 8

Training plan for the marathon - Week 8th

Starting from the second week intensive 4 week block. They are waiting for us long weekend runs, which ran the longest distance. If at all possible, try these runs, or at least any other training schedule at the same time as the start of the marathon, make the body adjust to the load at the time. This is especially true for those who used to train in the evening and morning runs them quite fit.

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Preparing for the marathon - week 7

Training plan for the marathon - Week 7th

After the first six-week block of the training followed by four weeks of key training sessions, which will focus on building endurance and acquisition marathon pace.

Training plan - week 7.

 

Preparing for the marathon - week 6

Training plan for the marathon - Week 6th

The first six-week training block should culminate half marathon weekend, bezant the target marathon pace. After this block, the structure of training, changes slightly when training him before speed endurance training alone will give priority to the pace of the marathon and endurance training, which is also reflected in the amount odbehnutých kilometers from week to week. The second 4-week block will be crucial to the successful management of the marathon distance. After finishing the training load slowly decline so that we were on a marathon best prepared, but also sufficiently rested from training load 2 blocks of training.

Training plan - week 6 

 

Preparing for a marathon - week 5

Tréningový plán na MMM 2015 – týždeň 5

Tréningový plán - týždeň 5.

 

Príprava na maratón v Košiciah 2015 - týždeň 4.

Tréningový plán na MMM 2015 – týždeň 4

V poradí štvrtý tréningový týždeň začína ďalší blok tréningov, ktorý by mal vyvrcholiť pretekom - polmaratónom v cieľom tempe maratónu. V mojom prípade to budú preteky Od Tatier k Dunaju, kde absolvujem v priebehu cca. 24 hodín 3 x 9 km.

Tréningový plán - týždeň 4.

 

Príprava na maratón v Košiciach 2015 - týždeň 3.

Tréningový plán na MMM 2015 – týždeň 3

V poradí tretí tréningový týždeň je regeneračný týždeň. Odpočinok je dôležitou zložkou maratónskeho tréningu, kedže tréning nie je iba o nabehaných kilometroch a dosiahnutých časoch.

V tomto tréningovom týždni trocha uberieme kilometrov oproti tomu predchádzajúcemu a mierne zmeníme štruktúru tréningu. Dôležité je v každej fáze prípravy sledovať, ako Vaše telo reaguje na postupnú záťaž a naučiť sa správne rozpoznávať signály, ktoré nám dáva. 

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Príprava na MMM 2015 v Košiciach - týždeň 2.

Tréningový plán na MMM 2015 - týždeň 2

Tento týždeň si niečo povieme o štruktúre tohto tréningového plánu.

Ako som už spomínal v 1. týždni, plán je 13-týždňový a predpokladá 5 tréningových jednotiek za týždeň. Štruktúru som prispôsobil faktu, že som v zime neabsolvoval dostatočnú objemovú prípravu v podobe dlhých behov v nízkej intenzite. Z tohto dôvodu som dlhé behy zaradil až po 10. týždeň, kedy by mala príprava kulminovať. V prípade dostatočnej objemovej prípravy by som od 6. týždňa upravil tréning tak, aby sa viac sústreďoval na väčšie objemy kilometrov v maratónskom tempe.

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Preparing for the marathon

Training plan for the marathon - Week 1

At the beginning it is important to say that each of us is different, we have different sports and cross country history and this means that there is no perfect training plan for everyone, especially for such a serious matter as odbehnutie marathon. The training program is designed primarily for my own use (a few basic underlying data can be found below), customize it to his cross country-level work and family program, feel free to make minor adjustments here and there to throw trainings as needed. Importantly, what with practice throughout the training preparation, not what you do in one workout.

In each subsequent week, your plan itself except I will also write some of those tips and advice on things that come with training for the marathon brings.

Below I will describe a few absolutely basic information to start with, relevant training for this marathon:

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Príprava na MMM v Košiciach 2015 - úvod

Najstarší európsky maratón v Košiciach sa skôr či neskôr stane výzvou pre každého bežca alebo športovca, či už na Slovensku alebo v Čechách, kedže má svoju jedinečnú atmosféru, krásnu a rýchlu trať a hlavne má skvelých divákov, ktorí prídu povzbudiť len tak, preto že sú na svoj maratón hrdí a je to pre nich udalosť.

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