BASE PERIOD–DEVELOPMENT OF AEROBIC QUALITIES – 6 WEEKS
Training during this period will help you develop general endurance and prepare your muscles for the next stages of your training process
1 week (February 27 – March 5)
Tuesday
3 km run (heart rate 115 – 120 bpm)
Thursday
4 km run (heart rate 115-120 beats/min)
Saturday
3 km run (heart rate 115 – 120 bpm)
2 week (6 – 12 March)
Monday
4 km run (heart rate 115 – 120 bpm)
Wednesday
6 km run (heart rate 115 – 120 bpm)
Friday
4 km run (heart rate 115 – 120 bpm)
3 week (13 – 19 March)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
8 km run (heart rate 115 – 120 bpm)
Friday
6 km run (heart rate 115 – 120 bpm)
4 week (20 – 26 March)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
8 km run (heart rate 115 – 120 bpm)
Friday
10 km run (heart rate 115 – 120 bpm)
Week 5 (March 27 – April 2)
Monday
8 km run (heart rate 115 – 120 bpm)
Wednesday
6 km run (2 km at a heart rate of 115 – 120 bpm; 3 km at a heart rate of 120 – 135 bpm; 1 km at a heart rate of 115 – 120 bpm)
Friday
10 km run (heart rate 115 – 120 bpm)
Week 6 (April 3 – 9)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
8 km run (heart rate 115 – 120 bpm)
Friday
6 km run (2 km at a heart rate of 115 – 120 bpm; 3 km at a heart rate of 120 – 135 bpm; 1 km at a heart rate of 115 – 120 bpm)
Sunday
12 km run (heart rate 115 – 120 bpm)
PREPARATION PERIOD – 6 WEEKS
The goal is to prepare the body for greater and more intense loads. Emphasis on leg strength training.
Week 7 (April 10 – 16)
Tuesday
6 km run (heart rate 115 – 120 bpm)
Thursday
Warm-up – 2 km; run uphill 10 x 100 m/100 m easy return run (heart rate 135-155 beats/min); cool-down 1 km
Saturday
10 km run (heart rate 115 – 120 bpm)
Week 8 (April 17 – 23)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; run uphill 6 x 200 m/200 m easy return run (heart rate 135-155 beats/min); cool-down – 1 km
Friday
10 km run (heart rate 120-135 bpm)
Week 9 (April 24 – 30)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; run uphill 12 x 100 m/100 m easy return run (heart rate 135-155 beats/min); cool-down – 1 km
Friday
10 km run (heart rate 120-135 bpm)
Week 10 (1 – 7 May)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; run uphill 8 x 200 m/200 m easy return run (heart rate against 135-155 beats/min); cool-down – 1 km
Friday
10 km run (heart rate 120-135 bpm)
Week 11 (May 8 – 14)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; run uphill 15 x 100 m/100 m easy return run (heart rate 135-155 beats/min); cool-down– 1 km
Friday
10 km run (heart rate 120-135 bpm)
Week 12 (May 15 – 21)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; run uphill10 x 200 m/200 m easy running (heart rate 135-155 beats/min); cool-down – 1 km
Friday
10 km run (heart rate 120-135 bpm)
MAIN PERIOD – 16 WEEKS
The main goal during this period is the development of speed qualities and speed endurance.
Week 13 (May 22 – 28)
Monday
6 km run (heart rate 115 – 120 bpm)
Wednesday
Warm-up – 2 km; fartlek 4 km (100 fast/300 easy – heart rate 135-155 beats/min); cool-down 1 km
Friday
10 km run (heart rate 120-135 bpm)
Week 14 (May 29 – June 4)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100 m /100 m (fast/ jogging)
Wednesday
Warm-up – 2 km; 3 x 1000 m/ 600 m (fast/ easy running – heart rate 135-155 beats/min); cool-down 1 km
Friday
8 km running (heart rate 115 – 120 bpm)
Week 15 (June 5 – 11)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/jogging
Wednesday
Warm-up – 2 km; 2 x 2000 m/ 1000 m (fast/easy running – heart rate 135-155 beats/min); cool-down – 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 16 (June 12 – 18)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/jogging
Wednesday
Warm-up – 2 km; 4 x 1000 m/ 600 m (fast/easy running – heart rate 135-155 bpm); cool-down 1 km
Friday
Warm-up – 2 km; control run 3000 m (heart rate 175-185 bpm); cool-down 1km
Sunday
10 km run (heart rate 115 – 120 bpm)
Week 17 (June 19 – 25)
Tuesday
5 km run (heart rate 115 – 120 bpm)
Thursday
7 km run (heart rate 115 – 120 bpm)
Saturday
12 km run (heart rate 120-135 bpm)
Week 18 (June 26 – July 2)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 5 x 1000 m/ 600 m (fast/ easy running – heart rate 135-155 bpm); cool down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 19 (July 3 – 9)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 3x 2000 m/ 1000 m (fast/ easy running – heart rate 135-155 beats/min); cool-down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 20 (July 10 – 16)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 5 x 1000 m/ 600 m (fast easy running – heart rate 135-155 bpm); cool-down 1 km
Friday
Warm-up – 2 km; control run at 4000 m (heart rate 175-185 beats/min); cool-down 1 km
Sunday
10 km run (heart rate 115 – 120 bpm)
Week 21 (July 17 – 23)
Tuesday
5 km run (heart rate 115 – 120 bpm)
Thursday
7 km run (heart rate 115 – 120 bpm)
Saturday
12 km run (heart rate 120-135 bpm)
Week 22 (July 24 – 30)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 5 x 1000 m/ 400 m (fast/ easy running – heart rate 135-155 bpm); cool-down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 23 (31 July – 6 August)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 2x 2000 m + 1×1000/ 800 m (fast/ easy running – heart rate 135-155 beats/min); cool-down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 24 (August 7 – 13)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 12 x 400 m/ 400 m (fast/ easy running – heart rate 155-175 beats/min); cool-down 1 km
Friday
Warm-up – 2 km; control run 5000 m (heart rate 175-185 beats/min); cool-down 1 km
Sunday
10 km run (heart rate 115 – 120 bpm)
Week 25 (14 – 20 August)
Tuesday
5 km run (heart rate 115 – 120 bpm)
Thursday
7 km run (heart rate 115 – 120 bpm)
Saturday
12 km run (heart rate 120-135 bpm)
Week 26 (August 21 – 27)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 8 x 600 m/ 400 m (fast/ easy running – heart rate 155-175 bpm); cool-down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
Week 27 (July 28 – September 3)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/jogging
Wednesday
Warm-up – 2 km; pyramid 3000 + 2000 + 1000 m/ 1000 m (fast/ easy running – heart rate 135-155 bpm); cool-down 1 km
Friday
6 km run (heart rate 115 – 120 bpm)
Week 28 (September 4 – 10)
Monday
6 km run (heart rate 120-135 beats/min) + 5 x 100/100 m fast/ jogging
Wednesday
Warm-up – 2 km; 12 x 400 m/ 400 m (fast/ easy running – heart rate 155-175 beats/min); cool-down 1 km
Friday
8 km run (heart rate 115 – 120 bpm)
LEADING UP TO THE START – 2 WEEKS
The purpose of this period is to sharpen the speed while reducing the kilometers so that the athlete can enter the race fresh and in peak form.
Week 29 (11 – 17 September)
Monday
Warm-up – 2 km; 10 x 200m/ 200m (fast/ easy running – heart rate 155-175 bpm); cool-down 1 km
Wednesday
6 km run (heart rate 120-135 beats/min)
Friday
Warm-up – 2 km; pyramid 2000 m – 1000 m – 2 x 400 m/ 400 m (fast/ easy running – heart rate 155-175 bpm); cool-down 1 km
Saturday
4 km run (heart rate 115 – 120 bpm)
Week 30 (September 18 – 24)
Monday
Warm up 2 km; 2 x 1000 / 400 + 3 x 400 / 400 m + 5 x 200 m / 200 m (fast/ easy – heart rate 155-175 bpm); cool-down 1 km
Wednesday
6 km run (heart rate 115 – 120 bpm)
Friday
Warm-up 3 km; 10 x 100/100 m (fast/ easy running – heart rate 155-175 bpm); cool-down 1 km
Sunday
Warm-up 2 km; control run 2000 m (heart rate 175-185 beats/min); cool-down 1 km
RACE WEEK
The main goal is to enter the competition fresh and achieve the desired result.
Week 31 (September 25 – October 1)
Tuesday
6 km run (heart rate 115 – 120 bpm)
Thursday
Warm-up – 2 km; 4 km self-confidence fartlek with short accelerations 60-80 m (heart rate 120-135 beats/min); cool-down 1 km
Saturday
Warm-up 3 km + 5 x 100/100 m fast/ jogging
Sunday
Start 5 km.!