Poseidon Half Marathon of Athens, like every run performed during the year, constitute for the participants runners a form of motivation, an incentive to exercise systematically and continue trying during the whole year.

The demands of a half marathon are not few and the running distance is a big test for  mind and soul. If we add the weather conditions which often encumber the runners (high temperatures, strong winds, etc.) we can realize that the proper preparation is the only way to a safe, enjoyable and successful run. 

The participation to a 21.097m run refers exclusively to runners who already have training experience. In other words they should run the last 4-6 months 20-5-km in total weekly in 3-4 trainings.

Also the recent cardiacandpathological tests are a necessary condition for participating in trainings and final run.

The proper preparation demands personalized training under the guidance of a specific coach by compiling a training schedule that covers all individual needs of each runner.

The training team of GOsport for the final weeks before your run suggests you the following training schedule for the Poseidon Half Marathon pointing out that for the best results you have to contact with a coach of our training team (www.gosports.gr) 

TRAINING SCHEDULE OF POSEIDON HALF MARATHON OF ATHENS

1st WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

 

45’ continuous running <70% MHR - stretching - 3 sets of 15 abs

2nd  TRAINING

20’-25’ intense running <70% MHR –stretching

8-10 X1’with intensity <80% MHR and break 1’ –jogging

3rd  TRAINING

 

50’- 1 hour continuous running <70% MHR – stretching - 20’ empowering torso

4th   TRAINING

20’-25’ intense running <70% MHR –stretching

5X5’ with intensity <80% MHR and break 3’ walking or jogging

5th  TRAINING

 

1h 10’ continuous running <70% MHR – stretching -3 sets X 15 abs

2nd WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

 

45’ continuous running <70% MHR - stretching - 3 sets of 15 abs

2nd  TRAINING

30’ intense running <70% MHR – stretching

8 X1’30’’with intensity <80% MHR and break-

 1’ jogging

3rd  TRAINING

 

50’ continuous running <70% MHR – stretching - 20’ empowering torso

4th   TRAINING

20’-25’ intense running <70% MHR –stretching

5X5’ with intensity <80% MHR and break 3’ walking or jogging

5th  TRAINING

 

1h 15’ continuous running <70% MHR – stretching -3 sets X 25 abs

rd WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

 

45’ continuous running <70% MHR - stretching –

3 sets of  15 abs

2nd  TRAINING

30’ intense running <70% MHR –stretching

10 X1’30’’with intensity <80% MHR and break -1’  jogging

3rd  TRAINING

 

1 hour continuous running <70% MHR -  stretching - 20’ empowering torso

4th   TRAINING

30’ intense running <70% MHR –stretching

5X6’ with intensity <80% MHR and break 3’- jogging

5th  TRAINING

 

1h 20’ continuous running <70% MHR – stretching –

3 sets X 25 abs

th WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

 

45’ continuous running <70% MHR - stretching –

3 sets of 25 abs

2nd  TRAINING

20’ intense running <70% MHR – stretching

12 X1’30’’with intensity <80% MHR and break -1’  jogging

3rd  TRAINING

 

30’ continuous running <70% MHR -  stretching - 20’ empowering torso

4th   TRAINING

20’ intense running <70% MHR – stretching

4X5’ with intensity <80% MHR and break 3’- jogging

TRAINING SCHEDULE FOR ATHENS FUN RUN, COASTAL ZONE

1st  WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

10’ quick walking and 15’ intense running <70% MHR – stretching

6-8 X1’ with intensity <80% MHR -and break -1’  walking

2nd  TRAINING

 

30- 35’ continuous running <70% MHR -  stretching - 20’ empowering torso

3rd  TRAINING

10’ quick walking and 15’ intense running <70% MHR – stretching

4X4’  with intensity

<80% MHR and break

- 1’  jogging

4th   TRAINING

 

35’-40’continuous running <70% MHR - stretching –

3 sets of  15 abs

2nd WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

5’ quick walking and 20’ intense running

 <70% MHR – stretching

8 X1’30’’ with intensity <80% MHR -and break -1’  walking

2nd  TRAINING

 

35’-40’continuous running <70% MHR -  stretching - 20’ empowering torso

3rd  TRAINING

5’ quick walking and 20’ intense running

 <70% MHR – stretching

4X5’  with intensity

<80% MHR and break

- 3’ joggingor walking

4th   TRAINING

 

40’-45’continuous running <70% MHR - stretching –

3 sets of  15 abs

3r d WEEK

DAY

WARMING

MAIN PART

1st  TRAINING

20’- 25’ intense running <70% MHR – stretching

6X2’ with intensity <80% MHR -and break -1’  jogging

2nd  TRAINING

 

35-40’ continuous running <70% MHR -  stretching - 20’ empowering torso

3rd  TRAINING

20’- 25’ intense running <70% MHR – stretching

3X7’  with intensity

<80% MHR and break

- 4’walking or  jogging

4th   TRAINING

 

45’-55’continuous running <70% MHR - stretching –

3 sets of  20 abs

4th WEEK (RUN WEEK)

DAY

WARMING

MAIN PART

1st  TRAINING

25’- 30’ intense running <70% MHR – stretching

8 X1’30’’with intensity <80% MHR and break -1’30’’  jogging

2nd  TRAINING

 

40’ continuous running <70% MHR - stretching –

3 sets of 20 abs

3rd  TRAINING

25 – 30’ intense running <70% MHR – stretching

4X6’ with intensity <80% MHR and break –

4’ jogging

MHR :  Stands for maximum heart rate and the way to count it is to subtract our age from the number 220. For example the MHR for an athlete 30 years old is

220 – 30 = 190

Note also that MHR changes depending on the level of the physical condition of the trainee and his/hersindividual characteristics which can be measured with accuracy by an ergometric test.

Depending the period, the training history and the physical condition of the trainee, the above are modified proportionally always with the supervision of trainer (track trainer).

Text Editing

Track trainers : Moshos  Apostolis & Lolis  Basilis

Gosport Running Team

www.gosports.gr

 

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