JOIN US AT THE WEEKLY TRAINING IN CLUJ-NAPOCA

Can't make it? Follow the training program recommended for your race of choice.

WEEK DAY 1 DAY 2 DAY 3
1 4x
2 min. running
2 min. walking
4x
2 min. running
2 min. Walking
4x
2 min. running
2 min. Walking
2 5x
2 min. running
2 min. Walking
5x
3 min. running
2 min. Walking
5x
2 min. running
2 min. Walking
3 4x
3 min. running
2 min. Walking
3x
4 min. running
2 min. Walking
4x
3 min. running
2 min. Walking
4 2x
5 min. running
3 min. walking2x
3 min. running
2 min. Walking
2x
4 min. running
2 min. Walking2x
3 min. running
2 min. walking
2x
5 min. running
3 min. walking2x
3 min. running
2 min. Walking
5 2x
6 min. running
3 min. Walking2x
3 min. running
2 min. Walking
2x
4 min. running
2 min. Walking2x
3 min. running
2 min. Walking
2x
6 min. running
3 min. walking2x
3 min. running
2 min. Walking
6 2x
8 min. running
3 min. Walking2x
3 min. running
2 min. Walking
2x
6 min. running
2 min. Walking2x
3 min. running
2 min. Walking
2x
8 min. running
3 min. walking2x
3 min. running
2 min. Walking
7 2x
10 min. running
3 min. Walking2x
3 min. running
2 min. Walking
2x
8 min. running
2 min. Walking2x
3 min. running
2 min. Walking
2x
10 min. running
3 min. walking2x
3 min. running
2 min. Walking
8 2×13 min. running
3 min. Walking
2×10 min. running
2 min. Walking
2×13 min. running
3 min. Walking
9 2×15 min. running
3 min. Walking
2×10 min. running
2 min. Walking
2×15 min. running
3 min. Walking
10 2×20 min. running
5 min. Walking
2×10 min. running
2 min. Walking
2×20 min. running
5 min. Walking
11 15 min. running
5 min. walking
25 min. Running
2×15 min. running
3 min. Walking
15 min. running
5 min. walking
25 min. Running
12 15 min. running
5 min. walking
30 min. Running
2×15 min. running
3 min. Walking
15 min. running
5 min. walking
30 min. Running
WEEK 1-2 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 48:00 min 6:00 min/km 75-80%
Wednesday Day off      
Thursday 7 km 37:55 min 5:25 min/km 85-90%
Friday Day off      
Saturday 6 km 42:00 min 7:00 min/km 70-75%
Sunday 10 km 1:00 hour 6:00 min/km 75-80%
         
WEEK 3 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 6 km 36:00 min 6:00 min/km 75-80%
Wednesday Day off      
Thursday 10 km 1:10 hour 7:00 min/km 70-75%
Friday Day off      
Saturday 6 km 42:00 min 7:00 min/km 70-75%
Sunday 5 km Test in 26:00 min 5:12 min/km 90-95%
       
WEEK 4 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 56:00 min 7:00 min/km 70-75%
Wednesday Day off      
Thursday 10 km 1:00 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 12 km 1:42 hour 8:30 min/km 65.00%
Sunday 10 km 1:00 hour 6:00 min/km 75-80%
         
WEEK 5-6 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 7 km 37:55 min 5:25 min/km 85-90%
Wednesday Day off      
Thursday 10 km 1:10 hour 7:00 min/km 70-75%
Friday Day off      
Saturday 5 x 1 km Pause 3 min 5:00 min/km 90-95%
Sunday 12 km 1:12 hour 6:00 min/km 75-80%
         
WEEK 7 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 48:00 min 6:00 min/km 75-80%
Wednesday Day off      
Thursday 10 km 1:25 hour 8:30 min/km 65.00%
Friday Day off      
Saturday 6 km 42:00 min 7:00 min/km 70-75%
Sunday 5 km Test in 25:30 min 5:06 min/km 90-95%
       
WEEK 8 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 56:00 min 7:00 min/km 70-75%
Wednesday Day off      
Thursday 8 km 48:00 min 6:00 min/km 75-80%
Friday Day off      
Saturday 10 km 1:25 hour 8:30 min/km 65.00%
Sunday 15 km 1:35 hour 6:20 min/km 70-75%
         
WEEK 9-10 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 43:20 min 5:25 min/km 85-90%
Wednesday Day off      
Thursday 10 km 1:10 hour 7:00 min/km 70-75%
Friday Day off      
Saturday 6 x 1 km 5:00 min/km 90-95%
Sunday 14 km 1:29 hour 6:20 min/km 70-75%
         
WEEK 11 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:25 hour 8:30 min/km 65.00%
Wednesday Day off      
Thursday 10 km 1:00 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 10 km 1:10 hour 7:00 min/km 70-75%
Sunday 5 km Test in 25:00 min 5:00 min/km 90-95%
       
WEEK 12 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:10 hour 7:00 min/km 70-75%
Wednesday Day off      
Thursday 12 km 1:12 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 3 x 3 km in 16:15 min 5:23 min/km 85-90%
  Break 5 min    
Sunday 15 km 2:08 hour 8:30 min/km 65.00%
         
WEEK 13-14 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:00 hour 6:00 min/km 75-80%
Wednesday Day off      
Thursday 8 km 42:40 min 5:20 min/km 85-90%
Friday Day off      
Saturday 10 km 1:10 hour 7:00 min/km 70-75%
Sunday 7 x 1 km, Break 3 min 5:00 min/km 90-95%
         
WEEK 15 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:25 hour 8:30 min/km 65.00%
Wednesday Day off      
Thursday 10 km 1:00 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 12 km 1:24 hour 7:00 min/km 70-75%
Sunday 5 km Test in 24:45 min 4:57 min/km 90-95%
       
WEEK 16 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 8 km 56:00 min 7:00 min/km 70-75%
Wednesday Day off      
Thursday 10 km 1:00 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 15 km 2:08 hour 8:30 min/km 65.00%
Sunday 15 km 1:35 hour 6:20 min/km 70-75%
         
WEEK 17 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 6 x 1 km, break 3 min 5:00 min/km 90-95%
Wednesday Day off      
Thursday 15 km 1:43 hour 7:00 min/km 65.00%
Friday Day off      
Saturday 3 x 3 km in 16:15 min 5:23 min/km 85-90%
  Break 5 min    
Sunday 12 km 1:16 hour 6:20 min/km 70-75%
         
WEEK 18 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:00 hour 6:00 min/km 75-80%
Wednesday Day off      
Thursday 8 km 42:00 min 5:20 min/km 85-90%
Friday Day off      
Saturday 15 km 2:08 hour 8:30 min/km 65.00%
Sunday 15 km 1:33 hour 6:10 min/km 70-75%
         
WEEK 19 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 x 400m în 2 min, break 2 min 5:00 min/km 90-95%
Wednesday Day off      
Thursday 10 km 1:00 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 15 km 1:35 hour 6:20 min/km 70-75%
Sunday 3 x 2 km în 10:00 min, break 4 min 5:00 min/km 90-95%
       
         
WEEK 20 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 1:35 hour 6:20 min/km 70-75%
Wednesday Day off      
Thursday 12 km 1:12 hour 6:00 min/km 75-80%
Friday Day off      
Saturday 8 km 56:00 min 7:00 min/km 65.00%
Sunday 10 km 50:00 min 5:00 min/km 90-95%
WEEK 1-2 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 57:30 min 5:45 min/km 75-80%
Wednesday Day off      
Thursday 10 km 52:30 min 5:15 min/km 85-90%
Friday Day off      
Saturday 12 km 1:18 hours 6:30 min/km 65.00%
Sunday 20 km 2:00 hours 6:00 min/km 70-75%
 
WEEK 3 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 2:00 hours 8:00 min/km <65%
Wednesday Day off      
Thursday 8 km 45:00 min 5:45 min/km 75-80%
Friday Day off      
Saturday 7 km 45:30 min 6:30 min/km 65.00%
Sunday 10 km Test in 50:00 min 5:00 min/km 90-95%
 
WEEK 4 DISTANCE TIME RHYTHM HFMAX
Monday 10 km in 1:05 hours 6:30 min/km 65.00%
Tuesday Day off      
Wednesday 12 x 1 km, break 1 min 5:25 min/km 80-85%
Thursday Day off      
Friday 10 km 1:20 hours 8:00 min/km 65.00%
Saturday 20 km 2:00 hours 6:00 min/km 70-75%
Sunday Day off      
 
WEEK 5-6 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 52:30 min 5:15 min/km 85-90%
Tuesday Day off      
Wednesday 12 km 1:18 hours 6:30 min/km 65.00%
Thursday Day off      
Friday 6 x 1 km, break 4 min 5:00 min/km 90-95%
Saturday 20 km 2:00 hours 6:00 min/km 70-75%
Sunday Day off      
 
WEEK 7 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 2:00 hours 8:00 min/km <65%
Wednesday Day off      
Thursday 10 km 57:30 min 5:45 min/km 75-80%
Friday Day off      
Saturday 7 km 45:30 min 6:30 min/km 65.00%
Sunday 10 km Test in 49:30 min 4:57 min/km 90-95%
 
WEEK 8 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 1:05 hours 6:30 min/km 65.00%
Tuesday Day off      
Wednesday 1:00 hours 70-90%
Thursday Day off      
Friday 15 km 2:00 hours 8:00 min/km <65%
Saturday Day off      
Sunday 20 km 2:00 hours 6:00 min/km 70-75%
 
WEEK 9-10 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10km 52:30 min 5:15 min/km 85-90%
Wednesday Day off      
Thursday 10 km 1:05 hours 6:30 min/km 65.00%
Friday Day off      
Saturday 20 km 2:00 hours 6:00 min/km 70-75%
Sunday 6 x 1 km, break 3 min 4:50 min/km 90-95%
 
WEEK 11 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 18 km 1:48 hours 6:00 min/km 70-75%
Wednesday Day off      
Thursday 10 km 1:20 hours 8:00 min/km <65%
Friday Day off      
Saturday 7 km 45:30 min 6:30 min/km 65.00%
Sunday 10 km Test in 49:00 min 4:54 min/km 90-95%
 
WEEK 12 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 1:05 hours 6:30 min/km 65.00%
Tuesday Day off      
Wednesday 15 km 2:00 hours 8:00 min/km <65%
Thursday Day off      
Friday 6 x 3km in 15:30 min, break 5 min 5:10 min/km 85-90%
Saturday 20 km 2:00 hours 6:00 min/km 70-75%
Sunday Day off      
 
WEEK 13-14 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 51:40 min 5:10 min/km 85-90%
Wednesday 15 km 1:38 hours 6:30 min/km 65.00%
Thursday Day off      
Friday 6 x 1 km, break 3 min 4:50 min/km 90-95%
Saturday Day off      
Sunday 22 km 2:12 hours 6:00 min/km 70-75%
 
WEEK 15 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:20 hours 8:00 min/km <65%
Wednesday Day off      
Thursday 16 km 1:36 hours 6:00 min/km 70-75%
Friday Day off      
Saturday 10 km 1:05 hours 6:30 min/km 65.00%
Sunday 10 km Test în 48:30 min 4:51 min/km 90-95%
 
WEEK 16 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 1:05 hours 6:30 min/km 65.00%
Tuesday Day off      
Wednesday 12 x 1 km, break 1 min 5:25 min/km 80-85%
Thursday Day off      
Friday 15 km 2:00 hours 8:00 min/km <65%
Saturday Day off      
Sunday 20 km 2:00 hours 6:00 min/km 70-75%
 
WEEK 17 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 51:40 min 5:10 min/km 85-90%
Wednesday Day off      
Thursday 15 km 1:38 hours 6:30 min/km 65.00%
Friday Day off      
Saturday 25 km 2:36 hours 6:15 min/km 70-75%
Sunday 10 km 1:05 hours 6:30 min/km 65.00%
 
WEEK 18 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 2 x 5 km in 24:50 min, break 10 min 4:58 min/km 90-95%
Wednesday Day off      
Thursday 15 km 1:30 hours 6:00 min/km 70-75%
Friday Day off      
Saturday 25 km 2:36 hours 6:15 min/km 70-75%
Sunday 15 km 2:00 hours 8:00 min/km <65%
 
WEEK 19 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 51:40 min 5:10 min/km 85-90%
Tuesday Day off      
Wednesday 10 km 1:05 hours 6:30 min/km 65.00%
Thursday Day off      
Friday 10 x 400m in 1:55 min, break 2 min 5:21 min/km 85-90%
Saturday 20 km 2:00 hours 6:00 min/km 70-75%
Sunday Day off      
 
WEEK 20 DISTANCE TIME RHYTHM HFMAX
Monday 9 km 44:42 hours 4:58 min/km 90-95%
Tuesday 12 km 1:12 hours 6:00 min/km 70-75%
Wednesday 10 km, 5:45 min/km 75-80%
80-85%
   
Thursday 7 km 40:15 min 5:45 min/km 75-80%
Friday Day off      
Saturday 30 min    
Sunday 21,095 km 1:45 hours 4:58 min/km 90-95%
WEEK 1-2 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 12 km 1:10 hours 6:00 min/km 75-80%
Wednesday Day off      
Thursday 10 km 55:50 min 5:35 min/km 80-85%
Friday Day off      
Saturday 10 km 1:10 hours 7:00 min/km 65.00%
Sunday 15 km 1:35 hours 6:20 min/km 70-75%
         
WEEK 3 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 1:35 hours 6:20 min/km 70-75%
Wednesday Day off      
Thursday 10 km 1:25 hours 8:30 min/km <65%
Friday Day off      
Saturday 10 km Test in 54:10 min 5:25 min/km 85-90%
Sunday 10 km 1:10 hours 7:00 min/km 65.00%
         
WEEK 4 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 2 x 3 km in 16:30 min, break 5 min 5:30 min/km 85-90%
Wednesday Day off      
Thursday 15 km 1:35 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 15 km 1:35 hours 6:20 min/km 70-75%
Sunday 15 km 2:08 hours 8:30 min/km <65%
         
WEEK 5-6 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 12 km 1:07 hours 5:35 min/km 85-90%
Wednesday Day off      
Thursday 12 km 1:24 hours 7:00 min/km 65.00%
Friday Day off      
Saturday 20 km 2:07 hours 6:20 min/km 65.00%
Sunday 10 km 1:00 hours 6:00 min/km 75-80%
         
WEEK 7 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 1:25 hours 8:30 min/km <65%
Wednesday Day off      
Thursday 15 km 1:35 hours 6:20 min/km 65.00%
Friday Day off      
Saturday 10 km Test in 52:30 min 5:15 min/km 85-90%
Sunday 10 km 1:10 hours 7:00 min/km 65.00%
         
WEEK 8 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 2 x 3 km in 16:30 min, break 5 min 5:30 min/km 85-90%
Wednesday Day off      
Thursday 15 km 1:35 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 20 km 2:07 hours 6:20 min/km 70-75%
Sunday 15 km 2:08 hours 8:30 min/km <65%
         
WEEK 9-10 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 12km 1:06 hours 5:30 min/km 85-90%
Wednesday Day off      
Thursday 12 km 1:24 hours 7:00 min/km 65.00%
Friday Day off      
Saturday 22 km 2:23 hours 6:30 min/km 70-75%
Sunday 15 km 1:35 hours 6:20 min/km 70-75%
         
WEEK 11 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 2:08 hours 8:30 min/km <65%
Wednesday Day off      
Thursday 12 km 1:16 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 10 km Test in 51:40 min 5:10 min/km 85-90%
Sunday 10 km 1:10 hours 7:00 min/km 65.00%
         
WEEK 12 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 3 x 3 km in 16:30 min, break 5 min 5:30 min/km 85-90%
Wednesday Day off      
Thursday 15 km 1:35 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 22 km 2:23 hours 6:30 min/km 70-75%
Sunday 15 km 2:08 hours 8:30 min/km <65%
         
WEEK 14 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 55:00 min 5:30 min/km 85-90%
Wednesday Day off      
Thursday 18 km 1:54 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 24 km 2:36 hours 6:30 min/km 70-75%
Sunday 14 km 1:38 hours 7:00 min/km 65.00%
         
WEEK 15 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 15 km 2:08 hours 8:30 min/km <65%
Wednesday Day off      
Thursday 15 km 1:35 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 10 km Test in 50:50 min 5:05 min/km 90-95%
Sunday 10 km 1:10 hours 7:00 min/km 65.00%
         
WEEK 16 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 3 x 3 km in 16:30 min, break 5 min 5:30 min/km 85-90%
Wednesday Day off      
Thursday 10 km 1:00 hours 6:00 min/km 75-80%
Friday Day off      
Saturday 20 x 1 km, break 1 min 5:40 min/km 70-75%
Sunday 10 km 1:10 hours 7:00 min/km 65.00%
         
WEEK 17 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 12 km 1:06 hours 5:30 min/km 85-90%
Wednesday Day off      
Thursday 20 km 2:07 hours 6:20 min/km 70-75%
Friday Day off      
Saturday 25 km 2:43 hours 6:30 min/km 70-75%
Sunday 10 km 1:25 hours 8:30 min/km 65.00%
         
WEEK 18 DISTANCE TIME RHYTHM HFMAX
Monday 2 x 10 min in 56:40 min, break 10 min 5:40 min/km 80-85%
Tuesday Day off      
Wednesday 15 km 1:45 hours 7:00 min/km 65.00%
Thursday 15 km 1:25 hours 5:40 min/km 80-85%
Friday Day off      
Saturday 10 km 1:05 hours 6:30 min/km 70-75%
Sunday 3 Ora 6:30 min/km 70-75%
         
WEEK 19 DISTANCE TIME RHYTHM HFMAX
Monday Day off      
Tuesday 10 km 55:00 min 5:30 min/km 85-90%
Wednesday 10 km 1:10 hours 7:00 min/km 65.00%
Thursday 20 km 2:07 hours 6:20 min/km 70-75%
Friday 20 km 1:53 hours 5:40 min/km 80-85%
Saturday Day off      
Sunday 15 km 1:45 hours 7:00 min/km 65.00%
         
WEEK 20 DISTANCE TIME RHYTHM HFMAX
Monday 10 km 56:40 hours 5:40 min/km 80-85%
Tuesday 12 km 1:24 hours 7:00 min/km 65.00%
Wednesday 10 km 1:00 hours 6:00 min/km 75-80%
Thursday 7 km 42:00 min 6:00 min/km 75-80%
Friday Day off      
Saturday 30 min    
Sunday Marathon 4:00 hours 5:41 min/km 80-85%