Elektrum Energetic Training Plans
In collaboration with Elektrum, take advantage of the training plans created by Latvia’s most acclaimed long-distance runner, Jeļena Prokopčuka and one of Latvia’s fastest long-distance runners, Anita Siliņa.
The training plans are available in two difficulty levels: medium and advanced. Keep in mind that both training plans are designed for experienced runners.
DIFFICULTY LEVELS:
Medium
Use the medium-intensity plan only if you are already running at least:
– 10-15 km per week when preparing for the 10 km distance
– 20-30km per week when preparing for a half-marathon
– 40-50km per week when preparing for a marathon
In other words, medium-intensity plans are designed for runners who are already familiar with running and want to prepare thoughtfully for a half-marathon. The priority of these workouts is a steady run, not achieving an exceptionally high result.
Advanced
Use the high-intensity plan only if you are already running at least:
– 20-25 km per week when preparing for the 10 km distance
– 40-50km per week when preparing for a half-marathon
– 60-70km per week when preparing for a marathon
In other words, high-intensity training plans are for experienced runners who are aiming for results and want to train systematically to improve their performance.
Marathon training plans (42.195 km)
Add marathon training plans to your calendar:
Medium difficulty plan
Calendar file (.ics)
Add to Google CalendarAdvanced difficulty plan
Half Marathon training plans (21.0975 km)
Add half marathon training plans to your calendar:
Medium difficulty plan
Advanced difficulty plan
10km training plans
Some might think that 10km is easy peasy lemon squeezy, but no matter which distance you choose at the Rimi Riga Marathon, training is key. With the right preparation, you’ll feel confident on race day and cross the finish line with a smile!
Add 10 km training plans to your calendar:
Medium difficulty plan
Advanced difficulty plan
Abbreviations included in the training plans:
- EASY – EASY RUN – A comfortable pace where you can run freely and converse easily (calm, steady breathing).
- V EASY – VERY EASY RUN
- 5T – 5KM RACE TEMPO
- 10T – 10KM RACE TEMPO
- HT – HALF MARATHON TEMPO
- MT – MARATHON TEMPO
- ! – ACCELERATION – Running at 80-90% of your maximum speed.
- T – TEMPO RUN – A pace that is between an easy run and race pace.
Keep in mind!
It is not recommended to run accelerations or tempo runs if the temperature is below zero, if it is slippery, or if there is a lot of snow. If the weather is not appropriate, accelerations or tempo runs should be replaced with an easy run.
