CYCLE

2

WEEK 1 DAY 45 ´P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching Rest Rest Rest

COLOUR

TIME GOAL

4h 00min START JULY 18 FINISH AUGUST 14

EXAMPLE

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

MONDAY

TUESDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

KMS 6 9 6 6 0 0 0 27 FRIDAY

SATURDAY

SUNDAY

WEDNESDAY

THURSDAY

FRIDAY

KMS 9,5 9,5 9,5 7 6 0 0 41,5 SATURDAY

SUNDAY

WEDNESDAY

THURSDAY

KMS 10 9,5 9 7 0 0 0 35,5 FRIDAY

SATURDAY

SUNDAY

REPLACEMENT WEEK DAY 5km or 10km competition, previous warm up 15´ 20´ warm up + Joint Mobility + 2x5´P3 recovery 2 minutes + 10´P1 40´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching Rest Rest Rest

COLOUR

EXAMPLE

SUNDAY

WEEK 4 DAY 60´P1-P2+ Joint Mobility / Stretching 40´P1 + 5´P3 +5´P1 + Joint Mobility / Stretching 50´P1-P2 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching or alternative sport Rest Rest Rest

COLOUR

EXAMPLE

SATURDAY

WEEK 3 DAY 50´P1 + Joint Mobility / Stretching 20´P1 + 10´P2+ 3´P3 + 10´P1 + Joint Mobility / Stretching 20´P1 +20´P2 +10´P1 Joint Mobility / Stretching 40´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching or alternative sport Rest Rest

COLOUR

EXAMPLE

FRIDAY

WEEK 2 DAY 20´warm up + COOPER TEST + 5´ P1 50´ P1 + Joint Mobility / Stretching 35´P1 + Joint Mobility / Stretching 35´P1 + Joint Mobility / Stretching Rest Rest Rest

COLOUR

EXAMPLE

THURSDAY

KMS 7 4 4 4 0 0 0 19

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

KMS 10 8 7,5 5 0 0 0 30,5 SATURDAY

SUNDAY

Daniel Pérez Martínez Entrenador oficial VII Maratón Málaga