Lemmy66 hat geschrieben:Dieser Plan ist ein von mir modifizierter und abgeschwächter Trainingsplan für die Mitteldistanz für Senioren von Frank Horwill.
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http://www.serpentine.org.uk/pages/advice_frank52.html[/font]
[TABLE="class: cms_table_MsoNormalTable"]
[TR]
[TD][font=&]Day 1[/font][/TD]
[TD] [font=&]3k pace – 60% aerobic – 3 x 1,500 3 mins rest
morgens [/font]
[font=&]10km in 4:50/km[/font][font=&], abends 3 x 1,500 in 5:20min[/font][/TD]
[/TR]
[TR]
[TD] [font=&]Day 2[/font][/TD]
[TD] [font=&]1 hour fast run at half-marathon speed (94% aerobic)
morgens Kraft, abends 15km in 4:10 bis 4:20/km[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 3[/font][/TD]
[TD="width: 558"] [font=&]6km Rekom in 5:00/km[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 4[/font][/TD]
[TD="width: 558"] [font=&]45 mins run steady run (98% aerobic)
morgens Kraft, abends 10km in 4:20 bis 4:35/km[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 5[/font][/TD]
[TD="width: 558"] [font=&]1500 pace – 4 x 800 in 1:54 with 3 mins rest (50% aerobic)
morgens [/font]
[font=&]10km in 4:50/km[/font][font=&], abends 4 x 800 in 2:40min[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 6[/font][/TD]
[TD="width: 558"] [font=&]Rest[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 7[/font][/TD]
[TD="width: 558"] [font=&]30 mins acceleration run (10 min slow, 10 mins steady, 10 mins fast) (90% aerobic)
(4:30/4:00/3:40/km)[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 8[/font][/TD]
[TD="width: 558"] [font=&]400m pace – 1 x 350, 1 x 300, 1 x 250, 1 x 200, full-out, walk 400m recovery (83% Anerobic) [/font]
[font=&]morgens 10km in 4:50/km[/font][font=&], abends [/font][font=&]1 x 350, 1 x 300, 1 x 250, 1 x 200 in 3:05/km)[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 9[/font][/TD]
[TD="width: 558"] [font=&]6km Rekom in 5:00/km[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 10[/font][/TD]
[TD="width: 558"] [font=&]1 hour fast run (94% aerobic)
morgens Kraft, abends 15km in 4:10 bis 4:20/km [/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 11[/font][/TD]
[TD="width: 558"] [font=&]5k pace – 5 x 1k in 2 mins 40 secs with 45 secs rest (80% aerobic) [/font]
[font=&]morgens 10km in 4:50/km[/font][font=&], abends 5 x 1k in 3:25min[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 12[/font][/TD]
[TD="width: 558"] [font=&]Rest[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 13[/font][/TD]
[TD="width: 558"] [font=&]45 mins steady run (98% aerobic)
morgens Kraft, abends 10km in 4:20 bis 4:35/km[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 14[/font][/TD]
[TD="width: 558"] [font=&]30 mins acceleration run (10 min slow, 10 mins steady, 10 mins fast) (90% aerobic)
(4:30/4:00/3:40/km)[/font][/TD]
[/TR]
[TR]
[TD="width: 55"] [font=&]Day 15[/font][/TD]
[TD="width: 558"] [font=&]Start Day 1 again[/font][/TD]
[/TR]
[/TABLE]
[font=&]Nacheinander werden 5 Trainingszyklen durchlaufen. [/font][font=&][font=&]Nach dem 2., dem 4. und dem 5.Zyklus folgt eine Rekomwoche.[/font] [/font]