Hello. You can read about the first one here: The first day of preparation for the half marathon and marathon. Let me remind you that the goal is to improve the half marathon result from 1.16.56, which was shown in early November 2015 to 1.11.00, in a year. And, accordingly, the result in the marathon should be improved to 2 hours 37 minutes.
The program is divided into 3-week (21 days) cycles. Each week includes 11 workouts. One full day of rest, and another day with one workout. The rest of the days include 2 workouts per day. Accordingly, Tuesday is one workout. Saturday is a full day of rest.
Second day. Tuesday. Program:
Pace cross 15 km. The required pace is 3.45 minutes per kilometer.
The third day. Wednesday. Program:
Morning - General physical training for all muscle groups.
Evening - 15 km slow cross with training of certain elements of running technique.
Second day. Tempo cross.
After performing many uphill jumps, the calf muscles ached decently, since they had not received such a load for several months. Therefore, the tempo cross promised to be difficult. The declared speed is 3.45 minutes per kilometer, which is slightly slower than the required speed for a marathon by a result of 2.37.
Cross ran in the afternoon at 16.00.
Meals - breakfast at 8.30 - pilaf with beef. After 2 hours, a light snack - tea with a bun. Lunch at 13.00 - pasta as a source of carbohydrates for the race. Dinner - pilaf with beef.
Depending on how well your food is digesting, eat 2-3 hours before starting a hard workout. In my case, I try to eat in 3 hours, because in less time the food does not have time to be fully digested and discomfort is felt at the beginning of the workout.
The distance of the cross consists of 3 five kilometers. The first and third pass along asphalt and paving slabs. Second on the primer.
The first 5 km passed exactly according to the schedule - 18.45. On the second stretch, I had to run through mud, which created artificial weights on the sole.
Plus, there was a slide of 800 meters on the way, so the pace fell decently, and reached 3.51. Because of this, I had to run the final 5 km. Total time 56.38. Average speed 3.46 per kilometer. I almost coped with the task, although it was very difficult to run after many leaps. Legs really ran up only to 10 kilometers.
The third day. GPP and slow cross.
Morning. OFP. At 10.00
Meals: Breakfast at 8.00, buckwheat porridge. After the first workout, tea with bread and a boiled egg. Lunch at 13.00 - pasta. Dinner at 17.30 - fried potatoes.
At this stage, I do general physical training exclusively for introductory purposes, without a large number of repetitions and with normal rest between exercises.
I picked up the exercises for all muscle groups. Namely: press twisting - 40 times; walking on a support, 25 cm high - 2 minutes; Back press - 20 times; running without additional weight - 2 minutes; kettlebell swings 24 kg (swings) - 30 times; high raising of the thigh in place - 2 min; Pistol - 15 for each leg.
Rest between exercises ranged from 10 to 30 seconds, depending on the intensity of the exercise. As you can see, the exercises are not difficult, but they involve almost all muscle groups, with the exception of the arms. I will include hand exercises in the next 21-day cycle in winter.
Completed two series. The entire workout, including warm up and cool down, took no more than 40 minutes.
Evening. Slow cross 15 km. 16.00
Slow cross 15 km. The required time is 4.20 per kilometer.
The goal was to recover from general physical training and tempo cross. The task was to run at a speed of 4.20 per kilometer. It was easy to run. On the distance I decided to work out the cadence and shoulder work. Or rather, make sure that the shoulders do not move while running. As I wrote in the last report, I try to choose 1-2 elements of technique on each slow cross and focus on it. To bring it to automatism.
Unfortunately, after 11 kilometers a heavy and rather cold rain started. I had to speed up a little so that the body does not start to cool down. Total time - 1 h 3 m 21 s. Each kilometer is 4.13 due to the final 4 km, which had to increase the pace.
