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Antrenamente - maraton
| Saptamana1-2 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
12 km |
1:10 Ora |
6:00 min/km |
75-80% |
| Miercuri |
Pauza |
|
|
|
| Joi |
10 km |
55:50 min |
5:35 min/km |
80-85% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km |
1:10 Ora |
7:00 min/km |
65% |
| Duminica |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
|
|
|
|
|
| Saptamana 3 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Miercuri |
Pauza |
|
|
|
| Joi |
10 km |
1:25 Ora |
8:30 min/km |
<65% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km Test in 54:10 min |
5:25 min/km |
85-90% |
| Duminica |
10 km |
1:10 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 4 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
2 x 3 km in 16:30 min, Revenire 5 min |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Duminica |
15 km |
2:08 Ora |
8:30 min/km |
<65% |
|
|
|
|
|
| Saptamana 5-6 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
12 km |
1:07 Ora |
5:35 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
12 km |
1:24 Ora |
7:00 min/km |
65% |
| Vineri |
Pauza |
|
|
|
| Sambata |
20 km |
2:07 Ora |
6:20 min/km |
65% |
| Duminica |
10 km |
1:00 Ora |
6:00 min/km |
75-80% |
|
|
|
|
|
| Saptamana 7 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
10 km |
1:25 Ora |
8:30 min/km |
<65% |
| Miercuri |
Pauza |
|
|
|
| Joi |
15 km |
1:35 Ora |
6:20 min/km |
65% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km Test in 52:30 min |
5:15 min/km |
85-90% |
| Duminica |
10 km |
1:10 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 8 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
2 x 3 km in 16:30 min, Revenire 5 min |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
20 km |
2:07 Ora |
6:20 min/km |
70-75% |
| Duminica |
15 km |
2:08 Ora |
8:30 min/km |
<65% |
|
|
|
|
|
| Saptamana 9-10 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
12km |
1:06 Ora |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
12 km |
1:24 Ora |
7:00 min/km |
65% |
| Vineri |
Pauza |
|
|
|
| Sambata |
22 km |
2:23 Ora |
6:30 min/km |
70-75% |
| Duminica |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
|
|
|
|
|
| Saptamana 11 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
15 km |
2:08 Ora |
8:30 min/km |
<65% |
| Miercuri |
Pauza |
|
|
|
| Joi |
12 km |
1:16 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km Test in 51:40 min |
5:10 min/km |
85-90% |
| Duminica |
10 km |
1:10 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 12 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
3 x 3 km in 16:30 min, Revenire 5 min |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
22 km |
2:23 Ora |
6:30 min/km |
70-75% |
| Duminica |
15 km |
2:08 Ora |
8:30 min/km |
<65% |
|
|
|
|
|
| Saptamana13-14 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
10 km |
55:00 min |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
18 km |
1:54 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
24 km |
2:36 Ora |
6:30 min/km |
70-75% |
| Duminica |
14 km |
1:38 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 15 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
15 km |
2:08 Ora |
8:30 min/km |
<65% |
| Miercuri |
Pauza |
|
|
|
| Joi |
15 km |
1:35 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km Test in 50:50 min |
5:05 min/km |
90-95% |
| Duminica |
10 km |
1:10 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 16 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
3 x 3 km in 16:30 min, |
5:30 min/km |
85-90% |
| Revenire 5 min |
| Miercuri |
Pauza |
|
|
|
| Joi |
10 km |
1:00 Ora |
6:00 min/km |
75-80% |
| Vineri |
Pauza |
|
|
|
| Sambata |
20 x 1 km, Revenire 1 min |
5:40 min/km |
70-75% |
| Duminica |
10 km |
1:10 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 17 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
12 km |
1:06 Ora |
5:30 min/km |
85-90% |
| Miercuri |
Pauza |
|
|
|
| Joi |
20 km |
2:07 Ora |
6:20 min/km |
70-75% |
| Vineri |
Pauza |
|
|
|
| Sambata |
25 km |
2:43 Ora |
6:30 min/km |
70-75% |
| Duminica |
10 km |
1:25 Ora |
8:30 min/km |
65% |
|
|
|
|
|
| Saptamana18 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
2 x 10 min in 56:40 min, Revenire 10 min |
5:40 min/km |
80-85% |
| Marti |
Pauza |
|
|
|
| Miercuri |
15 km |
1:45 Ora |
7:00 min/km |
65% |
| Joi |
15 km |
1:25 Ora |
5:40 min/km |
80-85% |
| Vineri |
Pauza |
|
|
|
| Sambata |
10 km |
1:05 Ora |
6:30 min/km |
70-75% |
| Duminica |
3 Ora |
6:30 min/km |
70-75% |
|
|
|
|
|
| Saptamana 19 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
Pauza |
|
|
|
| Marti |
10 km |
55:00 min |
5:30 min/km |
85-90% |
| Miercuri |
10 km |
1:10 Ora |
7:00 min/km |
65% |
| Joi |
20 km |
2:07 Ora |
6:20 min/km |
70-75% |
| Vineri |
20 km |
1:53 Ora |
5:40 min/km |
80-85% |
| Sambata |
Pauza |
|
|
|
| Duminica |
15 km |
1:45 Ora |
7:00 min/km |
65% |
|
|
|
|
|
| Saptamana 20 |
Distanta |
Timp |
Ritm |
HFmax |
| Luni |
10 km |
56:40 Ora |
5:40 min/km |
80-85% |
| MarathonRitm |
| Marti |
12 km |
1:24 Ora |
7:00 min/km |
65% |
| Miercuri |
10 km |
1:00 Ora |
6:00 min/km |
75-80% |
| Joi |
7 km |
42:00 min |
6:00 min/km |
75-80% |
| Vineri |
Pauza |
|
|
|
| Sambata |
30 min |
|
|
| Duminica |
Marathon |
4:00 Ora |
5:41 min/km |
80-85% |
|
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