Mezza maratona
9 settimane
12 settimane
versione 2012
100% = Frequenza cardiaca massima
| Domenica | Lunedì | Martedì | Mercoledì | Giovedì | Venerdì | Sabato | |
|---|---|---|---|---|---|---|---|
| 1 | 60' tot con 25' (70/80%) 35’ [85/88%] | 50' L [70/75%] | 3 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 3 x 600 [90%] rec.400 [85%] | 60’/70' [75/80%] | Riposo |
| 2 | 2000 (70/75%) Progressivo 25'-15'-5' [82-86-90%] | 50' L [70/75%] | 6x400 [93/95%] rec.200 in 1.15” | 40' [70/75%] o riposo | 2000/1000/2000 [90/92%] rec.1000 [85%] | 60’/70' [75/80%] | Riposo |
| 3 | 70' tot con 30' (70/80%) 40’ [85/88%] | 50' L [70/75%] | 3 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 4 x 600 [90%] rec.400 [85%] | 60’/70' [75/80%] | Riposo |
| 4 | 50/60 [75/80%] | 40' L [70/75%] | TEST (Conconi variazione ogni 400) | 40' [70/75%] o riposo | 2000/2000/2000 [90/92%] rec.1000 [85%] | 60’/70' [75/80%] | Riposo |
| 5 | 80' tot con 35' (70/80%) 45’ [85/88%] | 50' L [70/75%] | 4 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 4 x 600 [90%] rec.400 [85%] | 60’/70' [75/80%] | Riposo |
| 6 | 2000 (70/75%) Progressivo 25'-20'-5' [82-86-90%] | 50' L [70/75%] | 8x400 [93/95%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 2000/3000/2000 [90/92%] rec.1000 [85%] | 60’/70' [75/80%] | Riposo |
| 7 | 85' tot con 35' (70/80%) 50’ [85/88%] | 50' L [70/75%] | 4 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 5 x 600 [90%] rec.400 [85%] | 60’/70' [75/80%] | Riposo |
| 8 | 50/60 [75/80%] | 40' L [70/75%] | TEST (Conconi variazione ogni 400) | 40' [70/75%] o riposo | 3000/2000/3000 [90/92%] rec.1000 [85%] | 60’/70' [75/80%] | Riposo |
| 9 | 95' tot con 40' (70/80%) 55’ [85/88%] | 50' L [70/75%] | 5 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 6 x 600 [90%] rec.400 [85%] | 60’/70' [75/80%] | Riposo |
| 10 | 2000 (70/75%) Progressivo 25'-25'-10' [82-86-90%] | 50' L [70/75%] | 10x400 [93/95%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 3000/3000/3000 [90/92%] rec.1000 [85%] | 60’/70' [75/80%] | Riposo |
| 11 | 100' tot con 40' (70/80%) 60’ [85/88%] | 50' L [70/75%] | 5 x 200/200/400 [90/92%] rec.200 in 1’.15” | 40' [70/75%] o riposo | 6 x 600 [90%] rec.400 [85%] | 50’ [70/75%] | Riposo |
| 12 | 2x4000 [90/93%] Rec. 1000 -0.85 | 40' L [70/75%] | 2x1000 (90/92%) rec. 400 (85%) 3x400 (90/92) rec. 200 [85%] | 40' [70/75%] o riposo | TEST (Conconi variazione ogni 400) | 40’ [70/75%] | Riposo |
