Program Alergare
2
Si acum programul propriu-zis: SAPTAMANA 1 (3 sedinte) Cinci minute warmup, apoi alternati 60 secunde de jogging cu 90 secunde de mers ce vor insuma un total de 20 minute, la final cinci minute cool down. SAPTAMANA 2 (3 sedinte) Cinci minute warmup, apoi alternati 90 secunde de jogging cu 120 secunde de mers ce vor insuma un total de 20 minute, la final cinci minute cool down. SAPTAMANA 3 (3 sedinte) Cinci minute warmup, apoi repetati de doua ori secventa: jog 90 secunde/mers 90 secunde/jog 3 minute/mers 3 minute, la final cinci minute cool down. SAPTAMANA 4 (3 sedinte) Cinci minute warmup, apoi jog 3 minute/mers 90 sec/jog 5 minute/mers 2,5 min/jog 3 min/mers 90 sec/jog 5 min, la final cinci minute cool down. SAPTAMANA 5 (3 sedinte) - ATENTIE, aici difera programul pe zile, e saptamana in care incepeti sa simtiti ca alergati :) Ziua 1: Cinci minute warmup, apoi jog 5 min/mers 3 min/jog 5 min/mers 3 min/jog 5 min, la final cinci minute cool down. Ziua 2: Cinci minute warmup, apoi jog 8 min/mers 5 min/jog 8 min, la final cinci minute cool down. Ziua 3: Cinci minute warmup, apoi jog 20 minute (in jur de 3 km) fara pauza, la final cinci minute cool down. SAPTAMANA 6 (3 sedinte) Ziua 1: Cinci minute warmup, apoi jog 5 min/mers 3 min/jog 8 min/mers 3 min/jog 5 min, la final cinci minute cool down. Ziua 2: Cinci minute warmup, apoi jog 10 min/mers 3 min/jog 10 min, la final cinci minute cool down. Ziua 3: Cinci minute warmup, apoi jog 25 minute (aproape 4 km) fara pauza, la final cinci minute cool down. SAPTAMANA 7 (3 sedinte) Cinci minute warmup, apoi jog 25 minute (aproape 4 km) fara pauza,
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Transcript of Program Alergare
Si acum programul propriu-zis:SAPTAMANA 1 (3 sedinte)Cinci minute warmup, apoi alternati 60 secunde de jogging cu 90 secunde de mers ce vor insuma un total de 20 minute, la final cinci minute cool down.
SAPTAMANA 2 (3 sedinte)Cinci minute warmup, apoi alternati 90 secunde de jogging cu 120 secunde de mers ce vor insuma un total de 20 minute, la final cinci minute cool down.
SAPTAMANA 3 (3 sedinte)Cinci minute warmup, apoi repetati de doua ori secventa: jog 90 secunde/mers 90 secunde/jog 3 minute/mers 3 minute, la final cinci minute cool down.
SAPTAMANA 4 (3 sedinte)Cinci minute warmup, apoi jog 3 minute/mers 90 sec/jog 5 minute/mers 2,5 min/jog 3 min/mers 90 sec/jog 5 min, la final cinci minute cool down.
SAPTAMANA 5 (3 sedinte) - ATENTIE, aici difera programul pe zile, e saptamana in care incepeti sa simtiti ca alergati :)Ziua 1: Cinci minute warmup, apoi jog 5 min/mers 3 min/jog 5 min/mers 3 min/jog 5 min, la final cinci minute cool down.Ziua 2: Cinci minute warmup, apoi jog 8 min/mers 5 min/jog 8 min, la final cinci minute cool down.Ziua 3: Cinci minute warmup, apoi jog 20 minute (in jur de 3 km) fara pauza, la final cinci minute cool down.
SAPTAMANA 6 (3 sedinte)Ziua 1: Cinci minute warmup, apoi jog 5 min/mers 3 min/jog 8 min/mers 3 min/jog 5 min, la final cinci minute cool down.Ziua 2: Cinci minute warmup, apoi jog 10 min/mers 3 min/jog 10 min, la final cinci minute cool down.Ziua 3: Cinci minute warmup, apoi jog 25 minute (aproape 4 km) fara pauza, la final cinci minute cool down.
SAPTAMANA 7 (3 sedinte)Cinci minute warmup, apoi jog 25 minute (aproape 4 km) fara pauza, la final cinci minute cool down.
SAPTAMANA 8 (3 sedinte)Cinci minute warmup, apoi jog 28 minute (4,5 km si ceva) fara pauza, la final cinci minute cool down.
SAPTAMANA 9 (3 sedinte) - FELICITARI, O SA ALERGATI 5 KM!Cinci minute warmup, apoi jog 30 minute (in jur de 5 km) fara pauza, la final cinci minute cool down.
Se spune ca 5-6 km reprezinta primul prag in dezvoltarea unui alergator, de acolo lucrurile stau mult mai usor pana la marele examen, pragul de pe la 30 km (The Wall), dar mai avem mult pana acolo.
