CANADA RUNNING SERIES / CIRCUIT DU CANADA
Training Tips
Francois Lecot's Beginner 8 Week Program
By beginner we are implying a person that trains 2-3 times a week for 35-40 minutes each time.
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Day |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week
1 |
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ER |
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RPT |
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ER |
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wu |
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30
min. |
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8-10
x 1 min. |
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40
min. |
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1
min. rest |
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cd |
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Week
2 |
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ER |
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RPT |
|
ER |
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wu |
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35-40
min. |
|
6-8
x 2 min. |
|
45
min. |
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2
min. rest |
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cd |
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Week
3 |
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ER |
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RPT |
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ER |
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wu |
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40-45
min. |
|
5-6
x 3 min. |
|
50
min. |
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2:30
min. rest |
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cd |
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Week
4 |
TEMPO |
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ER |
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RPT |
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ER |
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wu |
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10-15
min. wu |
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40-45
min. |
|
4-5
x 4 min. |
|
55
min. |
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10-15
min. TEMPO |
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3
min. rest |
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10-15
min. cd |
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cd |
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Week
5 |
TEMPO |
|
ER |
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RPT |
|
ER |
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wu |
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10-15
min. wu |
|
45-50
min. |
|
4-5
x 5 min. |
|
1
h 00 min. |
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15-20
min. TEMPO |
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3
min. rest |
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10-15
min. cd |
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cd |
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Week
6 |
TEMPO |
|
ER |
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RPT |
|
ER |
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wu |
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10-15
min. wu |
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40-50
min. |
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4-5
x 4 min. |
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1
h 10 min. |
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20-25
min. TEMPO |
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3
min. rest |
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10-15
min. cd |
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