TODAY IS DAY 2 OF THE MARATHON TRAINING SCHEDULE AND WE FOCUS ON- SPEED ENDURANCE
• do some high knee exercise
•2.5 km jog , stretching main muscle groups,
•Take a rest 5 min.
•Run on tar road
•1 km fast run ( 70 % of your 1 km best )
Water break for 1 mins.
15 repetition ( fast )
•2.5 km jog
•Holding stretches ( do regular stretches as described in warm up but hold for 10-12 sec)
•Back extension 10×100
•Calf raises 30×5
That’s it Please don’t skip the cool down, its very necessary for workout recovery
hope you have awesome time working out.
cheers and happy running