42k · Power
Plan description
Training plan for 42k asphalt by power. General and specific phase of preparation.
Planning based on power. It is necessary to have a STRYD power meter to control of intensity.
Duration of 24 weeks of specific training for MARATHON plus the previous week of recovery for the competition.
General set-up with basic work on strength, basic resistance and speed.
General physical preparation routines.
For intermediate and advanced level runners.
Start of the recommended plan between 20 and 24 weeks before the competition.
Sample week
Week 2
CORE PLANKS
Goal: Core reinforcement
Do 3-4 exercises from the session you have attached. Don't do them all!!! You see varying exercise in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs while you do the exercise.
STRENGHT
Do ONE of the sessions you have in the attached pdf. If you are rested, choose ONE between days 1,2,3 or 4. If you are tired, choose ONE between days 5 or 6.
AER. EXT.
10' z 1
40' z 1/2
10' z 1
VO2MAX 10x40/20/30 + 5x40"
VO2 max
10' z 1
5' z 3
2' z 1
10x40" z 5 r. 20" z 1
10x20" z 5 r. 40" z 1
10x30" z 5 r. 30" z 1
5x40" z 5 r. 20" z 1
10' z 1
STRENGHT
AER. EXT.
10' z 1
40' z 1/2
10' z 1
VO2MAX 3x5-4x3' HILLS
VO2 max
15' z 1
3x5' z 4 r. 3' z 1
4x3' z 4 r. 3' z 1
10' z 1
Pre-activity comments:
Look for a strong or very strong climb or stairs long enough to be able to make the change of pace at maximum speed. Then fully recover by jogging downhill between repetitions. Extend the recovery time if necessary to feel that you are fully recovered. Guide yourself by the power achieved at the end of the series to know if you are maintaining the effort or not.
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week or use it to have space and run the workouts forward and be able to do them all while maintaining the weekly order.
If you have done them all and you still want to go out and do something, take advantage but without forcing the intensity or the time. That the training of the following days does not condition you due to excess fatigue. Rest is also part of training.
FARTLECK 1'30 - 10'
TL
10' z 1
4x1'30" z 4 r. 1' z 1
10' z 3
4x1'30" z 4 r. 1' z 1
7'30" z 3
4x1'30" z 4 r. 1' z 1
5' z 3
5-10' z 1
AER. EXT.
10' z 1
70' z 1/2
10' z 1