Training plan for last 16 weeks before the event
3h - 3h30
1st week
2nd week
Tuesday
60 min slow
10 min stretching
Tuesday
1h15 slow
10 min stretching
Thursday
60 min + 04 sprints of 100 meters
10 min stretching
Thursday
60 min normal
04 sprints of 100 meters
Saturday or Sunday
1h30m slow (last 5 min a 70%)
Saturday or Sunday
1h30 slow + 10 min at 75%
3rd week
4th week
Tuesday
1h30 slow
Tuesday
30 min + 20 min (4'30''/Km) + 15 min (4'/Km) + 10 min slow
Thursday
60 min slow
10 min stretching
04 sprints of 100 meters
Saturday or Sunday
1h30m + 20 min at 80%
Thursday
60 min
06 sprints of 100 meters
Saturday or Sunday
2h (last 30 min at 75% competition pace)
5th week
Saturday or Sunday
2h15 normal or 15 Km at 75% competition pace
6th week
Tuesday
60 min normal
10 min stretching
08 sprints of 100 meters
Thursday
40 min
6 X 400 meters (80 sec) Pause 90 sec
05 min stretching
Saturday or Sunday
2h30 slow or 20Km at 70% competition pace
7th week
8th week
Tuesday
60 min normal
10 min stretching
Thursday
50 min + 15 min (4'30''/km) + 10 min (4'/Km) + 5 min (3'30''/km)
05 min stretching
Tuesday
60 min slow
10 min stretching
08 sprints of 100 meters
Thursday
30 min
10 X 400 meters (80 sec) Pause 90 sec + 10 min slow
Tuesday
50 min normal
10 min stretching
08 sprints of 100 meters
Thursday
30 min normal
6x 1000 meters (4'/Km) Pause 4 min + 10 min slow
Saturday or Sunday
2h45 slow
Saturday or Sunday
3h slow or 15Km at 75% competition pace
9th week
10th week
Tuesday
60 min slow
10 sprints of 100 meters
Tuesday
60 min
08 sprints of 100 meters
Thursday
30 min
3 X 3000 meters (11'/ 11'30'') (Pause 6 min) + 15 min slow
Thursday
30 min
15 X 400 meters (80 sec) Pause 90 sec
Saturday or Sunday
3h30 slow
Saturday or Sunday
15 Km 80% pace or Half Marathon
11th week
12th week
Tuesday
1h30 slow
08 sprints of 100 meters
Tuesday
1h30 slow
08 sprints of 100 meters
Thursday
30 min slow
10 X 1000 meters (4'/Km) Pause 4 min
10 min slow
Saturday or Sunday
30 min slow + 20 min fast + 5 min slow +
10 min fast + 5 min slow + 5 min fast + 20 min slow
Thursday
30 min slow + 5x 2000 meters (8') Pause 6 min
10 min slow
Saturday or Sunday
30 Km Evaluation
13th week
14th week
Tuesday
1h30 slow
10 sprints of 100 meters
Tuesday
1h30 slow
Thursday
30 min + 15x 200 meters (35 sec) Pause 90 sec +
10 min slow
Thursday
30 min
20 X 400 meters (80 sec) Pause 90 sec
10 min slow
Saturday
30 min slow + 10x 1000 (4'/Km) Pause 4 min
10 min slow
Sunday
2h30 slow
16th week
Tuesday
40 min slow
Saturday
1h slow
Sunday
3h slow
15th week
Tuesday
1h30 slow
Thursday
30 min slow
10 X 200 meters (35 sec) Pause 90 sec +
10 min slow
Saturday
30 min slow + 6x 1000 (4'/Km) Pause 4 min +
10 min slow
Sunday
1h30 slow
Thursday
45 min slow
Saturday
20 min slow
Sunday
Rock n Roll Maratona of Lisboa