Here is an interesting extract from the runner scene. For us triathletes the most important discipline, running !!
With the victory at this year's European Marathon Championships in Barcelona, the Swiss world-class marathon man Viktor Röthlin (best time 2:07:23 h) has once again put an exclamation mark behind his previous career.
Shortly before his start in Barcelona, they had the opportunity to talk to him about his training. Enclosed Viktor has sketched his typical marathon training week for you.
Monday:
at the 20 'warm-up - 25 × 1' / 1 'driving game (Kenyanway = the breaks are run at medium speed) - 20' cool-down
pm 45 'Endurance run, easy - trunk stability / foot exercises
Tuesday:
at the 18 km endurance run - 4 × 100 m increase runs
pm. 50 'endurance run, easy - 30' trunk and rope jump program / 40 'strength program for the legs
Wednesday:
at the 35 km long run (3:25 min AVG pace); afterwards 3 x 1,000 m in 2: 55-3: 00 min - run out
Thursday:
at the 15 km endurance run, easy, including running technique - 4-6 × 100 m increase runs
pm 45 'Endurance run, easy - trunk stability / foot exercises
Friday:
at the 20 'EL - interval training 3 x 3 km / 2 km / 1 km - 20' run out
pm. 45 'aqua jogging vest
Saturday:
at the 18 km endurance run - 4 × 100 m increase runs
pm 50 'endurance run, easy - 30' trunk and rope jumping program
Sunday:
at the. 25 km endurance run - 4 × 100 m increase runs
pm. 45 'Endurance run, easy - trunk stability / foot exercises
PS: Viktor's motto: "If you can dream it, you can do it!"
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Do not imitate immediately !! Please only get ideas for your training! You have read that the man runs 3:25 a.m. on the long run !! 🙂 I don't even want to know how the intervals are then run.
But it is interesting to see that the speed of the long runs and the faster units only differ by approx. 30 seconds / km. He also runs the long runs relatively quickly and not easily and long, like most triathletes, because at this pace he only needs about 2 hours even for the 35 kilometers. It is also amazing how much core stabilization and athletic training he does. Maybe we should have a look at something there. Although I would be interested in what exactly is foot gymnastics?
Have a nice Weekend
krelli