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12 Weeks Marathon Training Program

WEEK 1-4 (ENDURANCE)
MON EASY RIDE 1:00 ZONE 1
TUE RESISTANCE TRAINING,TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 15-20 REPETITIONS, LIGHT WEIGHT
WED MODERATE RIDE 1:00 ZONE 3
THUR HIGH SPIN TRAINING, 1:00 ZONE2-3 WITH 15 MINUTES HIGH SPIN (100-RPM)
FRI RESISTANCE TRAINING,TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 15-20 REPETITIONS, LIGHT WEIGHT
SAT LONG RIDE WITH INTERVAL 2:00 ZONE 2 WITH 2 X 30 MINUTES ZONE 3
SUN OFF
WEEK 5-8 (POWER, ENDURANCE)
MON EASY RIDE 1:00 ZONE 1
TUE RESISTANCE TRAINING, TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 8-12 REPETITIONS, MODERATE TO HEAVY WEIGHT
WED HILL INTERVAL 1:20 ZONE 2, (8-10 X (100 TO 300 METERS HILL CLIMBS) USE DOWN HILL AS RECOVERY PERIOD
THUR MODERATE RIDE 1:00 ZONE 3
FRI RESISTANCE TRAINING, TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 8-12 REPETITIONS, MODERATE TO HEAVY WEIGHT
SAT LONG RIDE WITH INTERVAL 2:30 ZONE 2 WITH 2 X 30 MINUTES ZONE 3
SUN OFF
WEEK 9-12 (SPEED, ENDURANCE)
MON EASY RIDE 1:30 ZONE 1
TUE POWER INTERVAL 1:20 ZONE 2, (5 X 2 MINUTES ZONE 3- 4, ONE MINUTE RECOVERY (ZONE 1) BETWEEN INTERVAL)
WED EASY RIDE 1:30 ZONE 1
THUR SPEED INTERVAL 1:00 ZONE 2, ( 2 X (5 X 30 SEC. ZONE 4-5, ONE MINUTE RECOVERY (ZONE 1) BETWEEN INTERVAL) 10 MINUTES RECOVERY (ZONE 1) BETWEEN SETS)
FRI MODERATE RIDE 1:30 ZONE 3
SAT LONG RIDE WITH INTERVAL 3:00 ZONE 2 WITH 3 X 30 MINUTES ZONE 3
SUN OFF