Goal Time: 1h50
6 week training plan
4 sessions a week
Athlete must be able to run 1h30 before starting the plan and run 2 to 3 times a week in the last weeks.
This plan has been tested successfully with several athetes.
1h easy, include 3x2000m in 10mn, r=400m
1h30 easy, @ 70-75%
30mn very easy, aerobic
easy, @ 75% max HR,
include 3x5mn a bit faster (80%)
8x400m in 1'40 - 1'45, r=200m
cool down at least 10mn
endurance, keep it easy
Endurance, very easy, keep it aerobic