3:15 Марафон. 16 недельный план подготовки.(eng)

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3:15 Марафон. 16 недельный план подготовки.(eng)

Author

Ivan Hlyzhko

All plans by this Coach

Length

16 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

21.75 miles

Plan Specs

running marathon beginner intermediate weightloss multi day

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:11
Training Load By Week
Average Weekly Training Hours: 05:11
Average Weekly Breakdown

Ivan Hlyzhko

Hlyzhko Ivan

Sports titles, awards, victories and records.
Candidate Master of Sports in military all-round
Several running heats for 100 km
Title IronMan
Several marathons
Numerous heats for 5-10 km
My record has not been set yet.
Coaching experience and achievements
Officers staff - instructor in close fighting, temporary head of physical training
Group trainings instructor in Fitness Studio "Vysshaya Liga"
Personal instructor
Organizer and founder of running club in Odessa

Sample Day 1

3.11mi
5 km in light pace or rest 42,195\3:15\1

Sample Day 2

0:51:00
6.21mi
6-10 km in light pace 42,195\3:15\2

Sample Day 3

6.84mi
10-11 km interval training 42,195\3:15\3

Sample Day 4

0:25:30
3.11mi
5 km in light pace or rest 42,195\3:15\\4

Sample Day 5

0:25:30
3.11mi
6 km in light pace 42,195\3:15\5

Sample Day 6

7:00:00
Recreation 42,195\3:00\6

Sample Day 7

1:20:00
9.94mi
16 км ДЛИТЕЛЬНАЯ 42,195\3:00\7

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