Carifin Team in Training – Training Program Carifin Team in Training – Training Program | carifinonline.com

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Carifin Team in Training – Training Program

by carifinman · 1 comment

Wk Mon Tue Wed Thu Fri Sat Sun
1 Rest p.m. 1 QPS

a.m. sgth-legs

p.m. hills (Chan) p.m. 3K

a.m.  hips

3,400m-2, 1000m

a.m upper body

30 min tempo

a.m. jumping/ posture

5K
2 Rest pm 3 m run

a.m. sgth-legs

hills p.m. 5K

a.m upper body

4,400m-2, 1000m

a.m upper body

30 min tempo

a.m. jumping/ posture

50 min run
3 Rest Pm 3 m run

a.m. sgth-legs

hills p.m. 5K

a.m upper body

4,400mx3, 1000m

a.m upper body

35 min tempo

a.m. jumping/ posture

60 min run
4 Rest Pm 5 m run

a.m. sgth-legs

hills 4 m run

a.m upper body

4,400m-3, 1000m

a.m upper body

40 min tempo

a.m. jumping/ posture

75 min run
5 Rest Pm 6 m run

a.m. sgth-legs

hills 4 m run

a.m upper body

4,400m-4, 1000m

a.m upper body

40 min tempo

a.m. jumping/ posture

90 min run
6 Rest Pm 6 m run

a.m. sgth-legs

hills 4 m run

a.m upper body

4,400m-4, 1000m

a.m upper body

45 min tempo

a.m. jumping/ posture

1:45 run
7 Rest Pm 7 m run

10-K pace

hills 4 m run

a.m upper body

4,400mx4, 1000m

a.m upper body

50 min tempo

a.m. jumping/ posture

1:45 run
8 Rest Pm 7 m run

am sgth-legs

hills 4 m run

a.m upper body

5,400mx4, 1000m

a.m upper body

50 min tempo

a.m. jumping/ posture

1:45 run
9 Rest Pm 7 m run

am sgth-legs

hills 4 m run

a.m upper body

5,400mx4, 1000m

a.m upper body

50 min tempo

a.m. jumping/ posture

2:00 run
10 Rest Pm 8 m run am sgth-legs hills 4 m run

a.m upper body

5,400m-4, 1000m

a.m upper body

55 min tempo

a.m. jumping/ posture

Run course
11 Rest Pm 8 m run

am sgth-legs

hills 4 m run

a.m upper body

6,400m-4, 1000m

a.m upper body

60 min tempo

a.m. jumping/ posture

2:00 run
12 Rest p.m. 3 m run

am sgth-legs

p.m. hills 30 min tempo Rest Rest Half Marathon
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