CYCLE

4

WEEK 1 DAY 50 ´P1 + Joint Mobility / Stretching 40´ P1 + Joint Mobility / Stretching 40´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching 30´ P1 + Joint Mobility / Stretching Rest Rest

COLOUR

TIME GOAL

3h 00min START 18th JULY FINISH 14th AUGUST

EXAMPLE

MONDAY

TUESDAY

WEDNESDAY

MONDAY

TUESDAY

MONDAY

TUESDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

KMS 10 11 9 6,5 8 0 0 44,5 FRIDAY

SATURDAY

SUNDAY

WEDNESDAY

THURSDAY

FRIDAY

KMS 12 11 12 8 8 0 0 51 SATURDAY

SUNDAY

WEDNESDAY

THURSDAY

FRIDAY

KMS 12 13 11 11 8 0 0 55 SATURDAY

SUNDAY

REPLACEMENT WEEK DAY 5 or 10 competition + 15' warm up 20´ warm up + Joint Mobility + 3x5´R3 recovery 2 minutes + 10´P1 40´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching 30´P1 + Joint Mobility / Stretching Rest Rest

COLOUR

EXAMPLE

SUNDAY

WEEK 4 DAY 60´P1-P2´+ Joint Mobility / Stretching 25´ P1 + 20´ P2 +10´ P3 + 10´ P1 + Joint Mobility / Stretching 55´ P1-P2 + Joint Mobility / Stretching 55´P1-P2 + Joint Mobility / Stretching 40´P1-P2 + Joint Mobility / Stretching Rest Rest

COLOUR

EXAMPLE

SATURDAY

WEEK 3 DAY 60´ P1 + Joint Mobility / Stretching 20´P1 + 15´ P2+ 5´ P3 + 10´ P1 + Joint Mobility / Stretching 20´ P1 +5´ P3 + 20´ P2 + 5´ P3 +5´ P1 Joint Mobility / Stretching 40´ P1-P2 + Joint Mobility / Stretching 40´P1-P2 + Joint Mobility / Stretching Rest Rest

DAY

EXAMPLE

FRIDAY

WEEK 2 DAY 20´ warm up + Cooper Test + 5´ P1 55´ P1 + Joint Mobility / Stretching 45´P1 + Joint Mobility / Stretching 5´P1 +25´ P2 + Joint Mobility / Stretching 40´ P1 + Joint Mobility / Stretching Rest Rest

COLOUR

EXAMPLE

THURSDAY

KMS 10 8 8 6 6 0 0 38

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

KMS 10 10 8 6 6 0 0 40 SATURDAY

SUNDAY

Daniel Pérez Martínez Entrenador oficial VII Maratón Málaga