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Training schedules for Poseidon Athens Half Marathon and for Athens Fun Run 5 km (Coastal Zone)
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 |
3 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 |
4 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
