| 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% |
Antrenament Maraton
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