Mezza maratona

9 settimane

scarica allegato

12 settimane

versione 2012

100% = Frequenza cardiaca massima

DomenicaLunedìMartedì MercoledìGiovedìVenerdìSabato
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