Naqoura Race 8 weeks Training Program

This program starts on Tuesday 20.1.2015

Tuesday
Wednesday
Thursday
Friday
Sunday
3km WU,8X200m 1min RIB+30min jogging with few hills50m easy3 sets:400m+600m+400m (3minRIB/set)40min easy 18KM,incl the last 5km @10km pace
3km WU,6X300m 1min RIB+30min jogging with few hills50m easy3Sets:1min+2min+3min(3minRIB/set)40min easy 21km,incl. the last 5km @10km pace
8 X 300m + 50min jogging with few hills and 4 X 100m50m easy3Sets:800m+1000m( 3min RIB/set)40min easy 21km race
8 X 300m + 50min jogging with few hills and 4 X 100m50m easy3 X1500m @ 5km pace (2min RIB)40min easy 15kmincl. The last5km@10km pace
10 X 400m + 20min jogging with few hills50m easy3X 2000m@ 5km pace(3minRIB)40min easy 18km,incl the last 5km @10km pace
12 X 400m +20 min jogging with few hills50m easy4X 2000m@10km pace( 3min RIB)40min easy 21km,incl. the last 5km @10km pace
5 X 1000m + 10 min jogging including 4 X 100m50m easy2 X 3000m with 5 min jogging in between40min easy 15kmincl. The last5km@10km pace
10km: first 5km @ W.U pace+2-nd 5km@1/2M.Pace50m easy50min running including 2000m @ 1/2M.P.30min easy10km Naqoura Race

Note: Tuesdays and Thursday runners are asked to warm up well (3km) and cool down 1km

RIB : Rest in between

WU: warming Up

P : pace