Beginners simple marathon training program (two) three weeks before the period of reduction of key _ - cheap retro jordans online for sale

cheap jordans for sale link as follow:

Retro jordans for sale
Cheap jordans for sale
cheap foamposites
Cheap retro jordans
Retro jordans for sale
Marathon training program for the first runners
, we had introduced the first part of "the key last 12 weeks", "the simple marathon training program for the first runners". Let's take a look at the second part.

4-6 week

Sunday: fourth weeks, "regressive week" run 9-10 miles (about 14.5-16.1km), fifth weeks run 16 miles (about 25.7km), and sixth weeks run 17 miles (about 27.4km). During the last 5-6 weeks, at the last 8-9 miles (about 12.9-14.5km), 1 minutes and 2 minutes of acceleration were appropriately added every 8-9 minutes.

Monday: Week 4-6 resumed and non run training reached 60-65 minutes.

Tuesday: the fourth week "retreat week" loosened 4 miles (about 6.4km) and relaxed 6 miles (about 9.7km) in the 5-6 week.

Wednesday: the fourth week "retreat week" is easy to run 5 miles (about 8km); the 5-6 week runs more than 7 miles (about 11.3km), and matches the speed of about 15-20 seconds per mile faster than the marathon target speed to make 6-7 group 800m. Each 800m is added 2 minutes for a walk recovery. Don't forget 2 miles (about 3.2km) warm up and 1 miles (about 1.61km) to adjust to relaxation.

Thursday: take a 75 - minute walk in the 4-6 week.

Friday: 4 miles (about 6.4km) for the fourth week "retreat week" short run, 6 miles (about 9.7km) for the 5-6 week short run.

Saturday: fourth weeks' retreat week 'rest day, 5 miles (about 8km) in the 5-6 week.

7-9 week

this is the last intensive training before the pre game reduction period. These 3 weeks will include 2 marathons' targeted long-distance running training. Meanwhile, you should also train water and food supplies, as well as adaptive long-distance running on the similar terrain of target competitions.

seventh weeks

seventh weeks will have 1 long runs and some modest training to improve the strength of the basic rhythm. In order to improve the aerobic condition, a group of extra non - running training, such as swimming pool or swimming in a deep water pool, is added.

Sunday: long distance running, 18-20 miles (about 29-32.2km), and the last 8-9 miles (about 12.9-14.5km) at moderate speed. In addition, in the last 80 minutes, every 7-8 minutes is added to 1 minutes to speed up the run. Finally, the 6*100m gait approach is carried out.

Monday: non running days (rest); a non run training (swimming or pool running) can be selected.

Tuesday: relax with a dialogue and speed up 6 miles (about 9.7km).

Wednesday: run 7-8 miles (about 11.

this time Opening Ceremony is joined again, Adidas Originals brings all sorts of transparent crystal shoes for us.
The new
with moderate degree of hard and soft plastic to create the appearance of a bright red, transparent like "crystal shoe", the sole is the use of Paisley special memory sole design, made the feet when walking more comfortable, wavy design is also enhanced the shoe body grip, insole is modified Bandana style distinctive features also, moving the tongue branded with Opening Ceremony Logo.

, the new product has now landed at The, Good, Will, Out and other designated retailers, priced at 119 euros. Adidas Originals creates red "crystal shoes" Adidas Originals creates red "crystal shoes"

's controversial Scott designer Jeremy and Adidas Originals by Originals cooperation projects, is expected to fall this year published the latest shoe on the day before the exposure. Adidas Altitude classic prototype design using three pieces of tongue configuration exaggerated as the theme concept, with a strong sense of neat black and yellow color display and integrally molded lines. It is quite bold and with a sense of the future outstanding single product, this pair of three tongue performance 3 Tongue Altitude will be in August this year after officially on sale.

Cheap air jordan 13 olive for sale online free shipping

Cheap air jordan 12 taxi for sale online free shipping
Cheap air jordan 32 for sale online free shipping

Home CopyRight Right By cheap retro jordans