Here's week two of my husband's marathon training. I'm 90% certain he's not using it. I'm 100% sure he donated my wallet to Goodwill. Maybe that will guilt him into actually using these training suggestions.
I hope yous enjoyed the weekend and your "voluntary" marathon workouts too.
Running:
-One day of 5k (3.1 miles) in 25 minutes or less
-One day of 10K (6.2 for you math majors out there) in 52 minutes or fewer
1. - Two days of 200 meter intervals (run at 80%, rest) x 10 (two more than last week) on the 2 minute no slowing more than 2-3 seconds
2. - One day of 3x800 meter (2 laps around a traditional track or 5 around Neumann’s track.) Run at 70% speed the 800, rest for 3 minutes three times.
Agilities: Use this video – the following is listed from the beginning of the video. 3 rounds each (up and back over cones, towels or pillows) with 30 seconds rest in between:
1. -Step over (landing with alternate food)
2. -Step over (both feet in between each cone)
3. -Lateral step over up and back facing the same direction
4. -Run through diagonal, touch ground
5. -In and outs
6. -Two feet hop over with weight about head
7. -“Walking” push-ups in cones
Second half of video uses ladder- only use the first part- repeat 3xs!
STRETCHING- the FOE of the runner- see this site- most important are hip flexor (psoas), calf, and ham string stretches.
How was week 1? I’d love to hear your feedback!
Coach K (see what I did there? If you don't think that signature is ridiculous/hilarious...please google it. If you still don't get it, never mind.)
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