Antrenament Maraton


Saptamana1-2DistantaTimpRitmHFmax
LuniPauza
Marti12 km1:10 Ora6:00 min/km75-80%
MiercuriPauza
Joi10 km55:50 min5:35 min/km80-85%
VineriPauza
Sambata10 km1:10 Ora7:00 min/km65%
Duminica15 km1:35 Ora6:20 min/km70-75%





Saptamana 3DistantaTimpRitmHFmax
LuniPauza
Marti15 km1:35 Ora6:20 min/km70-75%
MiercuriPauza
Joi10 km1:25 Ora8:30 min/km<65%
VineriPauza
Sambata10 km Test in 54:10 min5:25 min/km85-90%
Duminica10 km1:10 Ora7:00 min/km65%





Saptamana 4DistantaTimpRitmHFmax
LuniPauza
Marti2 x 3 km in 16:30 min, Revenire 5 min5:30 min/km85-90%
MiercuriPauza
Joi15 km1:35 Ora6:20 min/km70-75%
VineriPauza
Sambata15 km1:35 Ora6:20 min/km70-75%
Duminica15 km2:08 Ora8:30 min/km<65%





Saptamana 5-6DistantaTimpRitmHFmax
LuniPauza
Marti12 km1:07 Ora5:35 min/km85-90%
MiercuriPauza
Joi12 km1:24 Ora7:00 min/km65%
VineriPauza
Sambata20 km2:07 Ora6:20 min/km65%
Duminica10 km1:00 Ora6:00 min/km75-80%





Saptamana 7DistantaTimpRitmHFmax
LuniPauza
Marti10 km1:25 Ora8:30 min/km<65%
MiercuriPauza
Joi15 km1:35 Ora6:20 min/km65%
VineriPauza
Sambata10 km Test in 52:30 min5:15 min/km85-90%
Duminica10 km1:10 Ora7:00 min/km65%





Saptamana 8DistantaTimpRitmHFmax
LuniPauza
Marti2 x 3 km in 16:30 min, Revenire 5 min5:30 min/km85-90%
MiercuriPauza
Joi15 km1:35 Ora6:20 min/km70-75%
VineriPauza
Sambata20 km2:07 Ora6:20 min/km70-75%
Duminica15 km2:08 Ora8:30 min/km<65%





Saptamana 9-10DistantaTimpRitmHFmax
LuniPauza
Marti12km1:06 Ora5:30 min/km85-90%
MiercuriPauza
Joi12 km1:24 Ora7:00 min/km65%
VineriPauza
Sambata22 km2:23 Ora6:30 min/km70-75%
Duminica15 km1:35 Ora6:20 min/km70-75%





Saptamana 11DistantaTimpRitmHFmax
LuniPauza
Marti15 km2:08 Ora8:30 min/km<65%
MiercuriPauza
Joi12 km1:16 Ora6:20 min/km70-75%
VineriPauza
Sambata10 km Test in 51:40 min5:10 min/km85-90%
Duminica10 km1:10 Ora7:00 min/km65%





Saptamana 12DistantaTimpRitmHFmax
LuniPauza
Marti3 x 3 km in 16:30 min, Revenire 5 min5:30 min/km85-90%
MiercuriPauza
Joi15 km1:35 Ora6:20 min/km70-75%
VineriPauza
Sambata22 km2:23 Ora6:30 min/km70-75%
Duminica15 km2:08 Ora8:30 min/km<65%





Saptamana13-14DistantaTimpRitmHFmax
LuniPauza
Marti10 km55:00 min5:30 min/km85-90%
MiercuriPauza
Joi18 km1:54 Ora6:20 min/km70-75%
VineriPauza
Sambata24 km2:36 Ora6:30 min/km70-75%
Duminica14 km1:38 Ora7:00 min/km65%





Saptamana 15DistantaTimpRitmHFmax
LuniPauza
Marti15 km2:08 Ora8:30 min/km<65%
MiercuriPauza
Joi15 km1:35 Ora6:20 min/km70-75%
VineriPauza
Sambata10 km Test in 50:50 min5:05 min/km90-95%
Duminica10 km1:10 Ora7:00 min/km65%





Saptamana 16DistantaTimpRitmHFmax
LuniPauza
Marti3 x 3 km in 16:30 min,5:30 min/km85-90%
Revenire 5 min
MiercuriPauza
Joi10 km1:00 Ora6:00 min/km75-80%
VineriPauza
Sambata20 x 1 km, Revenire 1 min5:40 min/km70-75%
Duminica10 km1:10 Ora7:00 min/km65%





Saptamana 17DistantaTimpRitmHFmax
LuniPauza
Marti12 km1:06 Ora5:30 min/km85-90%
MiercuriPauza
Joi20 km2:07 Ora6:20 min/km70-75%
VineriPauza
Sambata25 km2:43 Ora6:30 min/km70-75%
Duminica10 km1:25 Ora8:30 min/km65%





Saptamana18DistantaTimpRitmHFmax
Luni2 x 10 min in 56:40 min, Revenire 10 min5:40 min/km80-85%
MartiPauza
Miercuri15 km1:45 Ora7:00 min/km65%
Joi15 km1:25 Ora5:40 min/km80-85%
VineriPauza
Sambata10 km1:05 Ora6:30 min/km70-75%
Duminica3 Ora6:30 min/km70-75%





Saptamana 19DistantaTimpRitmHFmax
LuniPauza
Marti10 km55:00 min5:30 min/km85-90%
Miercuri10 km1:10 Ora7:00 min/km65%
Joi20 km2:07 Ora6:20 min/km70-75%
Vineri20 km1:53 Ora5:40 min/km80-85%
SambataPauza
Duminica15 km1:45 Ora7:00 min/km65%





Saptamana  20DistantaTimpRitmHFmax
Luni10 km56:40 Ora5:40 min/km80-85%
MarathonRitm
Marti12 km1:24 Ora7:00 min/km65%
Miercuri10 km1:00 Ora6:00 min/km75-80%
Joi7 km42:00 min6:00 min/km75-80%
VineriPauza
Sambata30 min
DuminicaMarathon4:00 Ora5:41 min/km80-85%
Antrenament sustinut de http://www.maraton-cluj.ro