TRAINING PLAN

ENDURANCE TRAINING PLAN (8 WEEKS)

RUNNING MONDAY WEDNESDAY THURSDAY SATURDAY

15´ Walking fast 10 Resting day 16´ walking fast 15´walking fast
´ Continuous Running 10´ continuous running 15´continous running
55% of Max HR. 55% of Max HR. 55% of Max HR.
WEEK 1 15´ Walking fast back 16´ walking fast back 15´walking fast back
home home home

Walking continuous
running Continuous running
15´walking fast 3’ continuous running Resting day
10´continous running 55% of Max HR 10´fartlek
60% of Max HR 18´continous running
WEEK 2 6´walking fast rest 60% of Max HR
5” high speed after 2´
8´ continuous running
at 65% of Max HR
55% of Max HR

Walking- continuous
Continuous running
running

Fartlek
15´ walking fast 5’ continuous running
7´continous running 23’ continuous running 55% of Max HR 20’ fartlek.
60% of Max HR 60% of Max HR 20’ continuous running
WEEK 3 5’ walking fast 60% of Max HR
10” high speed after 6’
13’ continuous running
at 65% of Max HR
60% of Max HR

Walking- continuous
running
Continuous running
Continuous running
Fartlek
5’ continuous running 20’ fartlek
55% of Max HR 25’ continuous running
7’ continuous running 65% of Max HR 10” high speed after 7’
WEEK 4 65% of Max HR continuous running
20’ continuous running 70% of Max HR
60% of Max HR

Continuous running
Fartlek
Continuous running
Full body workout
35´continous running 30´fartlek 35´fartlek
65% of Max HR 10´continous running
10” high speed after 5 65% of Max HR 14” high speed after 2
WEEK 5 ´continous running x15 semi-push ups ´continous running
70% of Max HR x10 bodyweight squats 70% of Max HR
10” bicycle crunches
x10 dumbbell push
press 5kg
30” jump rope
Walking Rest 3´

Circuit (focused on en-

durance and strength)
Continuous running
Fartlek Fartlek
5´continous running Running at an easy 35´interval training
60% of Max HR pace 60% of Max HR 30´fartlek
TRAINING PLAN

35´continous running x10 semi- push ups 200m running 65% of

65% of Max HR x7 dumbbell push press Max HR 15” high speed after 3´
WEEK 6 4kg 600m running/fast 75% of Max HR
x8s burpees walking rest 60% of
x10 squats Max HR

Interval training
Continuous running Fartlek
Full body workout
5´continous running 5´Steady State Running 30´fartlek
65% of Max HR 60% of Max HR 40´ interval training
40´continous running 10´ Continuous Running 7” high speed after 5´
65% of Max HR 80% of Max HR 5´walk- 80% of Max HR 300m running 75% of
ing
Max HR
10´ Fartlek. 20¨ high
WEEK 7 900m running 60% of
speed after 2’ at 80% of
Max HR
Max HR
5´Walking 10
´ ´Steady State
running 60% of Max HR

Interval training (more

intense)
Continuous running Fartlek

45´full body workout 35´interval training 35´fartlek 45´interval training

WEEK 8
X10 semi-push ups 200m running 80% of 10” high speed after 2´ 300m running 70% of
300m running 65% of Max HR 80% of Max HR Max HR
Max HR 600m running 65% of 900m running 60% of
X10 burpees Max HR Max HR
300m running 65% of
Max HR
X12 bridges
300m running 65% of
Max HR

Full body workout

(300m running be- Interval Training
tween exercises) (more intense) Interval training (less
Fartlek
intense)

Very important:
1. A training plan is always individual and adapted to your own possibilities and per-
spectives.
2. Increase TRAINING LOAD progressively following this order:
2.1. First, increase or decrease the number of sessions (maximum 5, minimum2) VOLUME
2.2. Secondly, change the time running
(more or less (VOLUME )
2.3. Finally, Increase or decrease the pace of running. INTENSITY.
TRAINING PLAN

* Training days to develop, with a clue