Maraton

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%

One thought on “Maraton

  1. Va multumim ca exista informatii importante gratuite care daca ai face antrenament cu un instructor ar costa bani . Trebuie doar sa existe doar bunavointa si Romanul ar trebuie sa-si schimbe mentalitatea ca adevaratele rezultate satisfacatoare in viata sunt din sudoarea muncii individuale fara sa asteptam mereu sa primim de la altii .

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