The blissful feeling of having mastered the Hervis Prague Half Marathon starts to fade as our thoughts start to turn to the May Volkswagen Marathon. If you have the impression your training plan is rather undemanding this week, just think back to what you’ve been through. Your legs will be weary after the half marathon race, which on top of everything else, you also ran on a hard surface. Your muscles, ligaments and joints have been tested to the limits and it is a known fact that the risk of injury doubles when you’re tired. It would be a shame to lose all those clocked up kilometres and the chance to conquer the marathon course all because of a strained muscle or some other kind of unpleasant injury. Which is why we recommend relaxing, offering your body some form of regeneration (sauna, whirlpool, massage) and slowly getting your body ready for the next training challenge. The marathon will be upon us in no time at all – just one month from now. So let’s get going!
45 min (50 – 75 % HR max); fitness in the evening
10 min (50 – 65% HR max) – 50 min (75 – 82% HR max) – 10 min (65 – 50% HR max); stretching in the evening
45 min (65 – 75% HR max)
40 min freely (50 – 75% HR max); stretching in the evening