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8 weeks,Prepare for Inline Speed Skating Marathon

Author

Brett McCormack

Length

8 Weeks

Typical Week

3 Day Off, 3 Other, 1 Bike

Longest Workout

1:40 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

8 week build up to skate marathon distance easily and comfortably,A steady build from weeks 1-3 then a recovery week that ends in a 60min "Test" A further 3 weeks build then a final recovery week ending in skating the Marathon (42km) This 8 week block will leave you in good condition to begin more focused training geared toward track and road racing or continue training for other Inline marathons. Use distance or time to mearsure your Interval training ..A heart rate monitor/GPS device can be used to track and monitor performance if you wish,or simply use perceived effort.
Please e mail me with any questions or comments! brettm.sk8s@gmail.com
"Thats how we roll!"

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 04:51

Training Load By Week

Average Weekly Training Hours: 04:51

Average Weekly Breakdown

Sample Day 1

1:13:59

12.43mi

Inline Skating

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 6 x 2km (4min) with 3min rolling rest between reps/ HR zone 2
Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.choose a part of your stride to focus on today.
Browse around the articles here on Training Peaks to help you determine your Heart rate training zones if using a monitor.

Sample Day 3

1:00:00

12.43mi

Inline Skating

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 4 x 3km (6min) with 3 min rolling rest between reps/zone 2

Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.

Sample Day 5

0:30:00

8.08mi

Inline Skating

30min zone 1 with 1 x 100m strideout at halfway.

Always concentrate on your technique,pick out a certain part to work on /think about each day.

Sample Day 6

1:00:00

15.53mi

Recovery ride

cycling..ride 60min on flat terrain zone 1-2
keep your cadence high 80-100 RPM
This ride flushes out your legs,keeps the blood flowing and actively recovers you from the skating workouts

Sample Day 8

1:10:00

14.91mi

Inline Skating

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 8 x 2km (4min) with 3min rolling rest between reps/ zone2

Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.

Sample Day 9

1:00:00

15.53mi

Recovery ride

cycling..ride 60min on flat terrain zone 1-2
keep your cadence high 80-100 RPM

This ride flushes out your legs,keeps the blood flowing and actively recovers you from the skating workouts

Sample Day 10

1:00:00

16.16mi

Inline Skating

warm up for 10 minutes in HR Z1,perform some dynamic stretches to prepare the body for the main workout
main set: 6 x 3km (6min) with 3 min rolling rest between reps/zone 2

Warm down for 10 minutes in Z1 to finish

Concentrate on your skating technique always.

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