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    100Km Training Plan - 6 Months

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    This 6-month training plan consists of interval training, strength training, yoga, swimming, cycling and running sessions structured over 26 weeks. The plan progressively increases the distances for long runs from 10km to 60km. It incorporates rest days, various types and durations of runs, including interval training, fast runs and long slow runs. The goal of the plan is to build up endurance and fitness over 6 months to be able to run longer distances, up to a 60km long run by the end of the plan.

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    100Km Training Plan - 6 Months

    Uploaded by

    mark
    395 views2 pages
    This 6-month training plan consists of interval training, strength training, yoga, swimming, cycling and running sessions structured over 26 weeks. The plan progressively increases the distances for long runs from 10km to 60km. It incorporates rest days, various types and durations of runs, including interval training, fast runs and long slow runs. The goal of the plan is to build up endurance and fitness over 6 months to be able to run longer distances, up to a 60km long run by the end of the plan.

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    This 6-month training plan consists of interval training, strength training, yoga, swimming, cycling and running sessions structured over 26 weeks. The plan progressively increases the distances for long runs from 10km to 60km. It incorporates rest days, various types and durations of runs, including interval training, fast runs and long slow runs. The goal of the plan is to build up endurance and fitness over 6 months to be able to run longer distances, up to a 60km long run by the end of the plan.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    395 views2 pages

    100Km Training Plan - 6 Months

    Uploaded by

    mark
    This 6-month training plan consists of interval training, strength training, yoga, swimming, cycling and running sessions structured over 26 weeks. The plan progressively increases the distances for long runs from 10km to 60km. It incorporates rest days, various types and durations of runs, including interval training, fast runs and long slow runs. The goal of the plan is to build up endurance and fitness over 6 months to be able to run longer distances, up to a 60km long run by the end of the plan.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    100km TRAINING PLAN - 6 MONTHS

    WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    1hr interval 1hr gym 1hr Long Slow
    1 Rest Day Fast 7km run Rest Day
    training work swimming Run - 10km
    1hr interval Long Slow
    2 Rest Day 1hr yoga Rest Day 1hr cycling Rest Day
    training Run - 11km
    1hr interval 1hr gym 1hr Long Slow
    3 Rest Day Fast 7km run Rest Day
    training work swimming Run - 12km
    1hr interval Long Slow
    4 Rest Day 1hr yoga Rest Day 1hr cycling Rest Day
    training Run - 13km
    1hr interval 1hr gym 1hr Long Slow
    5 Rest Day training work Fast 7km run swimming Rest Day Run - 14km
    1hr interval Long Slow
    6 Rest Day 1hr yoga Rest Day 1hr cycling Rest Day
    training Run - 15km
    1hr interval 1hr gym 1hr Long Slow
    7 Rest Day Fast 7km run
    training work swimming Easy 7km run Run - 17km
    1hr interval Long Slow
    8 Rest Day 1hr yoga Rest Day 1hr cycling Easy 7km run Run - 19km
    training
    1hr interval 1hr gym 1hr Long Slow
    9 Rest Day Fast 7km run Easy 7km run
    training work swimming Run - 20km
    1hr interval Easy 10km Long Slow
    10 Rest Day 1hr yoga Rest Day 1hr cycling
    training run Run - 22km
    1hr interval 1hr gym 1hr Easy 10km Long Slow
    11 Rest Day Fast 7km run
    training work swimming run Run - 24km
    1hr interval Easy 10km Long Slow
    12 Rest Day 1hr yoga Rest Day 1hr cycling
    training run Run - 26km
    1hr interval 1hr gym 1hr Easy 10km Long Slow
    13 Rest Day Fast 7km run
    training work swimming run Run - 28km
    1hr interval Easy 10km Long Slow
    14 Rest Day 1hr yoga Rest Day 1hr cycling
    training run Run - 30km
    1hr interval 1hr gym Fast 10km 1hr Easy 10km Long Slow
    15 Rest Day training work run swimming run Run - 33km
    1hr interval Easy 10km Long Slow
    16 Rest Day training 1hr yoga Rest Day 1hr cycling run Run - 36km
    1hr interval 1hr gym Fast 10km 1hr Easy 10km Long Slow
    17 Rest Day training work run swimming run Run - 39km
    1hr interval Fast 10km Easy 10km Long Slow
    18 Rest Day training 1hr yoga run 1hr cycling run Run - 42km
    1hr interval 1hr gym Fast 10km 1hr Easy 15km Long Slow
    19 Rest Day
    training work run swimming run Run - 45km
    1hr interval Fast 10km Easy 15km Long Slow
    20 Rest Day 1hr yoga 1hr cycling
    training run run Run - 48km
    1hr interval 1hr gym Fast 10km 1hr Easy 15km Long Slow
    21 Rest Day
    training work run swimming run Run - 50km
    1hr interval Fast 10km Easy 10km Longest Slow
    22 Rest Day 1hr yoga 1hr cycling
    training run run Run - 60km
    1hr interval 1hr gym Fast 10km 1hr Easy 15km Long Slow
    23 Rest Day
    training work run swimming run Run - 40km
    1hr interval Fast 10km Easy 10km Long Slow
    24 Rest Day 1hr yoga 1hr cycling
    training run run Run - 30km
    1hr interval 1hr gym Fast 10km 1hr Easy 10km Long Slow
    25 Rest Day
    training work run swimming run Run - 15km
    0.5hr interval
    26 Rest Day 1hr yoga Easy 5km run rest Easy 3km run Race Starts
    training

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