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
Sample Day 1
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
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
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
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
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
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
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.