Maratona
10 settimane per la maratona
100% = Frequenza cardiaca massima
| Domenica | Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato | |
|---|---|---|---|---|---|---|---|
| 1 |
25 km [75/80%] |
10/14 km [75%] |
3 x 3000m [90/93%] rec.800m |
6/8 km [70/75%] o riposo |
10 x 400 m [90/93%] rec.200m |
10/14 km [75%] |
Riposo |
| 2 |
Progressivo 25'-25'-20' [83-85-87%] |
10/14 km [75%] |
15/17 km [75/80%] |
6/8 km [70/75%] o riposo |
15'+15'+20' [85%] rec. 5' [80%] |
10/14 km [75%] |
Riposo |
| 3 |
30/32 km [75/80%] |
10/14 km [75%] |
3000 m 4000m 3000m [90/93%] rec.800m |
6/8 km [70/75%] o riposo |
12 x 300 m [90/93%] rec.200m |
15 km [80%] |
Riposo |
| 4 |
Progressivo 25'-30'-25' [83-85-87%] |
10/14 km [75%] |
15/17 km [75/80%] |
6/8 km [70/75%] o riposo |
20'+20'+25' [85%] rec. 5' [80%] |
10/14 km [75%] |
Riposo |
| 5 |
20 km [80%] |
10/14 km [75%] |
4000 m 3000m 4000m [90/93%] rec.800m |
6/8 km [70/75%] o riposo |
12 x 200 m [90/93%] rec.200m |
15 km [80%] |
Riposo |
| 6 |
Progressivo 25'-35'-30' [83-85-87%] |
10/14 km [75%] |
15/17 km [75/80%] |
6/8 km [70/75%] o riposo |
25'+25'+30' [85%] rec. 5' [80%] |
10/14 km [75%] |
Riposo |
| 7 |
30/34 km [75/80%] |
10/14 km [75%] |
3 x 4000m [90/93%] rec.800m |
6/8 km [70/75%] o riposo |
12 x 400 m [90/93%] rec.200m |
10/14 km [75%] |
Riposo |
| 8 |
Progressivo 25'-40'-35' [83-85-87%] |
10/14 km [75%] |
15 x 200m [90/93%] rec.200m |
6/8 km [70/75%] o riposo |
8 x 1000 m [90/93%] rec.400m |
10/14 km [75%] |
Riposo |
| 9 |
16 km (mattino) 16 km (pomeriggio) [85%] |
10/14 km [75%] |
10 x 400m [90/93%] rec.200m |
6/8 km [70/75%] o riposo |
15 km [85%] |
10/14 km [75%] |
Riposo |
| 10 |
15 km [85%] |
10 km [75%] |
2x2000m 5x400m [85%] |
6/8 km [70/75%] o riposo |
8 km [75%] |
6 km [75%] |
Riposo |
