Semimaraton in 1h40'
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% |
