Rome Marathon Training Plan 12 weeks

Photo credit: Max Vo2 travel

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Hi all,

Here is the eve of Christmas is over, foie gras, turkey, salmon, prawns are digested ... (well almost)! It is time to resume training.

I start a plan today to the Rome Marathon (18 March 2012) designed by Alex M. du Taillefer Trail Team with three 12-week cycles of 4 weeks (Preparation / Resistance / Sharpening).

This is the first cycle until 22 January 2012:

Week 1 =>

1. 1 hour jog at 70% MHR
2. 30 'run and then 3 × 4' to 95% MHR recup 2 'and 15' jogging cool-
3. 30 'footing 2x8x30 "/ 30" and 15' return to calm
4. 1:15 fartlek hilly with two acceleration on high bumps (moguls max 4)
5. 1:30 to 75% MHR

Week 2 =>

1. 45 'footing at 65% MHR (recup)
2. 30 'run and then 4 × 4' to 95% MHR recup 2 'and 15' jogging cool-
3. 30 'footing 2x10x30 "/ 30" and 15' return to calm
4. 30 'run and then sitting coasts: 5 Odds thoroughly for 2', Recycling in the cool down
5. Long length 1:45 to 75% MHR

Week 3 =>

1. 45 'footing at 65% MHR (recup)
2. 30 'run and then 4 × 5 to 95% MHR recup 2' and 15 'jogging cool-
3. 1:15 fartlek hilly with two acceleration on high bumps (moguls max 4)
4. 30 'run and then sitting coasts: 5 Odds thoroughly for 2', Recycling in the cool down
5. Long length 2h at 75% MHR

Week 4 "assimilation" =>

1. Footing 1h 70% MHR
2. Footing 1h 70% MHR
3. 30 'footing 15 × 30 "/ 30" and 15' return to calm
4. Long length 2h at 2:15 at 75% MHR

For the next 2 cycles surprise ...