Maratona

10 settimane per la maratona

100% = Frequenza cardiaca massima

DomenicaLunedìMartedì MercoledìGiovedìVenerdìSabato
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