|
|
|
Antrenamente - semimaraton |
|
Saptamana 1-2
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
57:30 min
|
5:45 min/km
|
75-80%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
10 km
|
52:30 min
|
5:15 min/km
|
85-90%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
12 km
|
1:18 Ora
|
6:30 min/km
|
65%
|
|
Duminica
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
|
Saptamana 3
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
8 km
|
45:00 min
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
7 km
|
45:30 min
|
6:30 min/km
|
65%
|
|
Duminica
|
10 km Test in 50:00 min
|
5:00 min/km
|
90-95%
|
|
|
Saptamana 4
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km in 1:05 Ora
|
6:30 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
12 x 1 km, Revenire 1 min
|
5:25 min/km
|
80-85%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
10 km
|
1:20 Ora
|
8:00 min/km
|
65%
|
|
Sambata
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
Pauza
|
|
|
|
|
|
Saptamana 5-6
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km
|
52:30 min
|
5:15 min/km
|
85-90%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
12 km
|
1:18 Ora
|
6:30 min/km
|
65%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
6 x 1 km, Revenire 4 min
|
5:00 min/km
|
90-95%
|
|
Sambata
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
Pauza
|
|
|
|
|
|
Saptamana 7
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
10 km
|
57:30 min
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
7 km
|
45:30 min
|
6:30 min/km
|
65%
|
|
Duminica
|
10 km Test in 49:30 min
|
4:57 min/km
|
90-95%
|
|
|
Saptamana 8
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
1:00 Ora
|
|
70-90%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Sambata
|
Pauza
|
|
|
|
|
Duminica
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
|
Saptamana 9-10
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10km
|
52:30 min
|
5:15 min/km
|
85-90%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
6 x 1 km, Revenire 3 min
|
4:50 min/km
|
90-95%
|
|
|
Saptamana 11
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
18 km
|
1:48 Ora
|
6:00 min/km
|
70-75%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
10 km
|
1:20 Ora
|
8:00 min/km
|
<65%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
7 km
|
45:30 min
|
6:30 min/km
|
65%
|
|
Duminica
|
10 km Testlauf in 49:00 min
|
4:54 min/km
|
90-95%
|
|
|
Saptamana 12
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
6 x 3km in 15:30 min, Revenire 5 min
|
5:10 min/km
|
85-90%
|
|
Sambata
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
Pauza
|
|
|
|
|
|
Saptamana 13-14
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
51:40 min
|
5:10 min/km
|
85-90%
|
|
Miercuri
|
15 km
|
1:38 Ora
|
6:30 min/km
|
65%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
6 x 1 km, Revenire 3 min
|
4:50 min/km
|
90-95%
|
|
Sambata
|
Pauza
|
|
|
|
|
Duminica
|
22 km
|
2:12 Ora
|
6:00 min/km
|
70-75%
|
|
|
Saptamana 15
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
1:20 Ora
|
8:00 min/km
|
<65%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
16 km
|
1:36 Ora
|
6:00 min/km
|
70-75%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Duminica
|
10 km Test in 48:30 min
|
4:51 min/km
|
90-95%
|
|
|
Saptamana 16
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
12 x 1 km, Revenire 1 min
|
5:25 min/km
|
80-85%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Sambata
|
Pauza
|
|
|
|
|
Duminica
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
|
Saptamana 17
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
51:40 min
|
5:10 min/km
|
85-90%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
15 km
|
1:38 Ora
|
6:30 min/km
|
65%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
25 km
|
2:36 Ora
|
6:15 min/km
|
70-75%
|
|
Duminica
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
|
Saptamana 18
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
2 x 5 km in 24:50 min, Revenire 10 min
|
4:58 min/km
|
90-95%
|
|
Miercuri
|
Pauza
|
|
|
|
|
Joi
|
15 km
|
1:30 Ora
|
6:00 min/km
|
70-75%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
25 km
|
2:36 Ora
|
6:15 min/km
|
70-75%
|
|
Duminica
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
|
Saptamana 19
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
10 km
|
51:40 min
|
5:10 min/km
|
85-90%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
10 km
|
1:05 Ora
|
6:30 min/km
|
65%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
10 x 400m in 1:55 min, Revenire 2 min
|
5:21 min/km
|
85-90%
|
|
Sambata
|
20 km
|
2:00 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
Pauza
|
|
|
|
|
|
Saptamana 20
|
Distanta
|
Timp
|
Ritm
|
HFmax
|
|
Luni
|
9 km
|
44:42 Ora
|
4:58 min/km
|
90-95%
|
|
Marti
|
12 km
|
1:12 Ora
|
6:00 min/km
|
70-75%
|
|
Miercuri
|
10 km,
|
5:45 min/km
|
75-80%
|
|
80-85%
|
|
Joi
|
7 km
|
40:15 min
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
30 min
|
|
|
|
Duminica
|
21,095 km
|
1:45 Ora
|
4:58 min/km
|
90-95%
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Saptamana1-2
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Miercuri
|
10 km
|
50:00 min
|
5:00 min/km
|
85-90%
|
|
Joi
|
6 km
|
37:30 Ora
|
6:15 min/km
|
65%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
6 x 1 km, Revenire 3 min
|
4:35 min/km
|
90-95%
|
|
Duminica
|
18 km
|
1:44 Ora
|
5:45 min/km
|
75-80%
|
|
Saptamana3
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
1:20 Ora
|
8:00 min/km
|
<65%
|
|
Miercuri
|
|
|
Joi
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
6 km
|
37:30 min
|
6:15 min/km
|
65%
|
|
Duminica
|
10 km Test in 47:30 min
|
4:45 min/km
|
90-95%
|
|
Saptamana4
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
1:03 Ora
|
6:15 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Joi
|
12 x 1 km, Revenire 1 min
|
5:10 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Duminica
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Saptamana5-6
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10km
|
50:00 min
|
5:00 min/km
|
85-90%
|
|
Miercuri
|
7 km
|
43:45 min
|
6:15 min/km
|
65%
|
|
Joi
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
6 x 1 km, Revenire 3 min
|
4:35 min/km
|
90-95%
|
|
Duminica
|
20 km
|
1:55Ora
|
5:45 min/km
|
75-80%
|
|
Saptamana7
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
|
|
Miercuri
|
15 km
|
2:00Ora
|
8:00 min/km
|
<65%
|
|
Joi
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
6 km
|
37:30 min
|
6:15 min/km
|
65%
|
|
Duminica
|
10 km Test in 47:00 min
|
4:42 min/km
|
90-95%
|
|
Saptamana8
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
1:02 Ora
|
6:15 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
10 km
|
1:20 Ora
|
8:00 min/km
|
<65%
|
|
Joi
|
10km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
3 x 3km in 14:45 min, Revenire 5 min
|
4:55 min/km
|
85-90%
|
|
Duminica
|
20 km
|
1:55 Ora
|
5:45 min/km
|
75-80%
|
|
Saptamana9-10
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10km
|
50:00 min
|
5:00 min/km
|
85-90%
|
|
Miercuri
|
10 km
|
1:02 Ora
|
6:15 min/km
|
65%
|
|
Joi
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
2 km in 16:00 min
2 km in 12:00 min
2 km in 10:50 min, o. Pause
|
8:00 min/km
6:00 min/km
5:25 min/km
|
<65%
70-75%
80-85%
|
|
Duminica
|
20 km
|
1:55 Ora
|
5:45 min/km
|
75-80%
|
|
Saptamana 11
|
|
Saptamana11
|
Distanta
|
Timp
|
Tempo
|
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
|
Marti
|
1:00 ora
|
|
Miercuri
|
15 km
|
2:00 Ora
|
8:00 min/km
|
|
<65%
|
|
Joi
|
10 km
|
54:10 min
|
5:25 min/km
|
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
|
Sambata
|
6 km
|
37:30 min
|
6:15 min/km
|
|
65%
|
|
Duminica
|
10 km Test in 46:30 min
|
4:39 min/km
|
|
90-95%
|
|
Saptamana12
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
1:02 Ora
|
6:15 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
10 km
|
54:10 min
|
5:25 min/km
|
80-85%
|
|
Joi
|
20 km
|
1:55 Ora
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
3 x 3 km in 14:45 min, Revenire 5 min
|
4:55 min/km
|
85-90%
|
|
Duminica
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Saptamana13-14
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
49:10 min
|
4:55 min/km
|
85-90%
|
|
Miercuri
|
10 km
|
1:02 Ora
|
6:15 min/km
|
65%
|
|
Joi
|
15 km
|
1:26 Ora
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
7 x 1 km, Revenire 4 min
|
4:35 min/km
|
90-95%
|
|
Duminica
|
22 km
|
2:12 Ora
|
6:00 min/km
|
70-75%
|
|
Saptamana15
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
15 km
|
2:00 Ora
|
8:00 min/km
|
<65%
|
|
Miercuri
|
15 km
|
1:26 Ora
|
5:45 min/km
|
75-80%
|
|
Joi
|
15 km
|
1:25 Ora
|
5:40 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
6 km
|
36:30 min
|
6:15 min/km
|
65%
|
|
Duminica
|
10 km Test in 46:00 min sau 15 km in 1:11 Ora
|
4:36 min/km
4:44 min/km
|
90-95%
|
|
Saptamana16
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
1:02 Ora
|
6:15 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
12 km
|
1:36 Ora
|
8:00 min/km
|
<65%
|
|
Joi
|
18 km
|
1:44 Ora
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
12 x 1 km, Revenire 1 min
|
4:50 min/km
|
85-90%
|
|
Duminica
|
22 km
|
2:12 Ora
|
6:00 min/km
|
70-75%
|
|
Saptamana17
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
Pauza
|
|
|
|
|
Marti
|
10 km
|
49:10 min
|
4:55 min/km
|
85-90%
|
|
Miercuri
|
12 km
|
1:15 Ora
|
6:15 min/km
|
65%
|
|
Joi
|
15 km
|
1:26 Ora
|
5:45 min/km
|
75-80%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
25 km
|
2:30 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
12 km
|
1:05 Ora
|
5:25 min/km
|
80-85%
|
|
Saptamana18
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
2 x 5 km in 23:40 min, Revenire 10 min,
|
4:44 min/km
|
90-95%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
10 km
|
1:03 Ora
|
6:15 min/km
|
65%
|
|
Joi
|
22 km
|
2:12 Ora
|
6:00 min/km
|
70-75%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
8 km
|
50:00 min
|
6:15 min/km
|
65%
|
|
Duminica
|
10 km Test in 45:30 min
|
4:33 min/km
|
90-95%
|
|
Saptamana19
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
1:03 Ora
|
6:15 min/km
|
65%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
20 km
|
1:57 Ora
|
5:50 min/km
|
70-75%
|
|
Joi
|
Pauza
|
|
|
|
|
Vineri
|
10 x 400m, Revenire 2 min
|
5:06 min/km
|
85-90%
|
|
Sambata
|
25 km
|
2:30 Ora
|
6:00 min/km
|
70-75%
|
|
Duminica
|
10 km
|
1:03 Ora
|
6:15 min/km
|
65%
|
|
Saptamana20
|
Distanta
|
Timp
|
Tempo
|
HFmax
|
|
Luni
|
10 km
|
47:30 Ora
|
4:44 min/km
|
90-95%
|
|
Marti
|
Pauza
|
|
|
|
|
Miercuri
|
12 km,
dupa 30 min 2km in 9:25 min
|
5:25 min/km
4:43 min/km
|
75-80%
90-95%
|
|
Joi
|
10 km
|
54:10 Ora
|
5:25 min/km
|
80-85%
|
|
Vineri
|
Pauza
|
|
|
|
|
Sambata
|
30 min
|
|
|
|
Duminica
|
21,095 km
|
1:40 Ora
|
4:44 min/km
|
90-95%
|
|
|
|
 |
