Aspupload 3.0 Licence

Training Stage 3 - Part 2, Stage 4

BEGINNER

Congratulations, 6 months ago we started running, walking, today we are doing miles and miles, our goal is to cross the finish line regardless of time of arrival. continue with the same work, we now include some speed sessions up to 2 weeks before the race, in these last two weeks the work will fall gradually until 1 August, the big day.

WEEK 22. JUNE 14 TO JUNE 20
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest Thursday
- 8 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:15 h 60%

WEEK 23. JUNE 21 TO JUNE 27
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest
Thursday - 7 km 70%
Friday - Series of 4x400, 400 m recovery
Saturday - Rest Sunday
- 1:20 h 60%

WEEK 24. JUNE 28 TO JULY 4
Monday - Rest
Tuesday - 9 km 70%
Wednesday - Rest
Thursday - 8 km 70%
Friday - Series of 4x400, 400 m recovery
Saturday - Rest Sunday
- 1:25 h 60%

WEEK 25. JULY 5 TO JULY 11
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest Thursday
- 8 km 70%
Friday - Series of 4x400, 400 m recovery
Saturday - Rest Sunday
- 1:30 h 60%

WEEK 26. JULY 12 A JULY 18
Monday - Rest Tuesday
- 9 km 70%
Wednesday - Rest Thursday
- 9 km 70%
Friday - Rest Saturday
- Other sports (biking, swimming)
Sunday - 1:30 am 60%

WEEK 27. JULY 19 A JULY 25
Monday - Rest
Tuesday - 9 km 70%
Wednesday - Rest Thursday
- 8 km 70%
Friday - Rest
Saturday - 6 km 70%
Sunday - 1:00 am 60%

WEEK 28. JULY 26 A AUGUST 1
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest Thursday
- 8 km 70%
Friday - Rest Saturday
- 5 km 60%
Sunday - Bogota Half Marathon

ADVANCED

We work with speed up to 2 weeks before Half Marathon . slopes eliminated the work of the past few weeks. Begin to gauge our pace of competition, ie the rate at which confront the race, these weeks will serve to strengthen the speed and the big day will try to stay at that pace.

WEEK 22. JUNE 14 TO JUNE 20
Monday - Rest
Tuesday - 8 km 70%
Wednesday - 30 min Trot Rise
Thursday - Rest
Friday - Series of 6x400, 400 m
recovery Saturday - 6 km 60%
Sunday - 1:35 h 60%

WEEK 23. JUNE 21 TO JUNE 27
Monday - Rest Tuesday
- 7 km 70%
Wednesday - 8 km race pace
Thursday - Rest
Friday - Series of 3x800, 400 m recovery
Saturday - 6 km 60%
Sunday - 1:40 h 60%

WEEK 24. JUNE 28 TO JULY 4
L join - Rest
Tuesday - 8 km 70%
Wednesday - 10 km race pace
Thursday - Rest
Friday - Series 10x100, 300 m recovery
Saturday - 7 km 60%
Sunday - 1:45 h 60%

WEEK 25. JULY 5 TO JULY 11
Monday - Rest
Tuesday - 7 km 70%
Wednesday - 9 km race pace
Thursday - Rest
Friday - Series 10x200, 200 m recovery
Saturday - 8 km 60%
Sunday - 1:50 h 60%

WEEK 26. JULY 12 A
JULY 18 Monday - Rest
Tuesday - 7 km 70%
Wednesday - 8 km race pace
Thursday - Rest
Friday - - Series of 8x400, 400 m recovery
Saturday - 6 km 60%
Sunday - 1:55 h 60%

WEEK 27. JULY 19 A JULY 25
Monday - Rest
Tuesday - 7 km
70% Thursday - 8 km
70% Thursday - Rest
Friday - Series of 6x400, 400 m recovery
Saturday - 6 km 70%
Sunday - 1:00 am 60%

WEEK 28. JULY 26 A AUGUST 1
Monday - Rest
Tuesday - 8 km 70%
Wednesday - Rest Thursday
- 8 km 70%
Friday -
Rest Saturday - 5 km 60%
Sunday - Bogota Half Marathon 2010

COLOMBIA RUN