Antrenament Semimaraton

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%
Antrenament sustinut de http://www.maraton-cluj.ro