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  • 8/14/2019 Tabella Mezza 1h 30'

    1/2

    rt Coach Printer Friendly http://www.runnersworld.com/cda/smartcoachprin

    2 12/18/2009 04

    TRAINING:SMART COACH

    Your current race time is: 0:41:30 for a 10 KYour distance training goal is: Half-MarathonYou currently train: 49 - 56 km/weekHow hard you want to train: HardYour long-run day: SundayYour training program Starts: Monday, 12/28/2009 and Ends: Sunday, 3/28/2010Length of your training schedule: 13 weeks

    Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total

    1 12/281/3

    Rest/ XT

    Easy RunDist: 8 km@5:09

    Easy RunDist: 8 km@5:09

    TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool

    Easy RunDist: 8 km@5:09

    Rest/ XT

    Long RunDist: 16 km@5:09

    50km

    2 1/41/10

    Rest/ XT

    Easy RunDist: 10km@5:09

    Easy RunDist: 10km@5:09

    SpeedworkDist: 11 km,incWarm;3x1600 in6:31w/800 jogs;Cool

    Easy RunDist: 8 km@5:09

    Rest/ XT

    Long RunDist: 16 km@5:09

    55km

    3 1/111/17

    Rest/ XT

    Easy RunDist: 11km@5:09

    Easy RunDist: 10km@5:09

    TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool

    Easy RunDist: 10km@5:09

    Rest/ XT

    Long RunDist: 18 km@5:09

    59km

    4 1/181/24

    Rest/ XT

    Easy RunDist: 11km@5:09

    Easy RunDist: 11km@5:09

    TempoRunDist: 11 km,incWarm; 8 km@ 4:22;Cool

    Easy RunDist: 11km@5:09

    Rest/ XT

    Long RunDist: 18 km@5:09

    62km

    5 1/251/31

    Rest/ XT

    Easy RunDist: 10km@5:06

    Easy RunDist: 10km@5:06

    Easy RunDist: 10 km@5:06

    Easy RunDist: 10km@5:06

    Rest/ XT

    Easy RunDist: 10 km@5:06

    50km

    6 2/12/7

    Rest/ XT

    Easy RunDist: 10km@5:06

    Easy RunDist: 8 km@5:06

    SpeedworkDist: 13 km,incWarm;4x1600 in6:27w/800 jogs;Cool

    Easy RunDist: 8 km@5:06

    Easy RunDist: 8 km@5:06

    Long RunDist: 19 km@5:06

    66km

    7 2/82/14

    Rest/ XT

    Easy RunDist: 11km@5:06

    Easy RunDist: 10km@5:06

    TempoRunDist: 11 km,incWarm; 8 km@ 4:19;

    Cool

    Easy RunDist: 10km@5:06

    Easy RunDist: 10km@5:06

    Long RunDist: 19 km@5:06

    71km

    8 2/152/21

    Rest/ XT

    Easy RunDist: 11km@5:06

    Easy RunDist: 10km@5:06

    TempoRunDist: 13 km,incWarm; 10km @ 4:22;Cool

    Easy RunDist: 10km@5:06

    Easy RunDist: 10km@5:06

    Long RunDist: 21 km@5:06

    75km

    9 2/222/28

    Rest/ XT

    Easy RunDist: 11km@5:03

    Easy RunDist: 11km@5:03

    Easy RunDist: 11 km@5:03

    Easy RunDist: 11km@5:03

    Rest/ XT

    Easy RunDist: 13 km@5:03

    57km

  • 8/14/2019 Tabella Mezza 1h 30'

    2/2

    rt Coach Printer Friendly http://www.runnersworld.com/cda/smartcoachprin

    2 12/18/2009 04

    10 3/13/7

    Rest/ XT

    Easy RunDist: 11km@5:03

    Easy RunDist: 11km@5:03

    SpeedworkDist: 16 km,incWarm;5x1600 in6:23w/800 jogs;Cool

    Easy RunDist: 10km@5:03

    Easy RunDist: 10km@5:03

    Long RunDist: 21 km@5:03

    79km

    11 3/83/14

    Rest/ XT

    Easy RunDist: 13km@5:03

    Easy RunDist: 11km@5:03

    TempoRunDist: 13 km,inc

    Warm; 10km @ 4:19;Cool

    Easy RunDist: 11km@5:03

    Easy RunDist: 11km@5:03

    Long RunDist: 22 km@5:03

    81km

    12 3/153/21

    Rest/ XT

    Easy RunDist: 13km@5:03

    Easy RunDist: 13km@5:03

    TempoRunDist: 14 km,incWarm; 11km @ 4:21;Cool

    Easy RunDist: 13km@5:03

    Easy RunDist: 11km@5:03

    Long RunDist: 22 km@5:03

    86km

    13 3/223/28

    Rest/ XT

    Easy RunDist: 6 km@5:09

    Easy RunDist: 6 km@5:09

    TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool

    Easy RunDist: 6 km@5:09

    Rest/ XT

    Race DayDist: Half-Marathon@4:16Time: 1:30:09

    49km

    LEGEND

    Example What it Means

    Easy RunDist: 2mi@12:00

    Run a total distance of 2 miles at a pace of 12 minutes per mile.

    SpeedworkDist: 5mi, incWarm; 3x800 in4:00w/400 jogs; Cool

    Run a total distance of 5 miles. Your run should include:- a warmup of about 1 mile- 3 repeats of 800 meters each; each repeat should take 4 minutes- a 400-meter recovery jog after each repeat- a cooldown of about 1 mileNote: Warmups and cooldowns are generally 1 mile each. But on some days,

    you'll need to make them longer to reach the total distance for your run.

    Rest/XT

    Take a rest day, or do moderate cross-training activity.

    Race DayDist: 5K@7:00 Time:21:44

    On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44.

    BACKGROUND AND SPECIFICATIONS

    The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science,mathematics and 40 years of collective running wisdom to bring you a proven,individualized training program. You can return to it as often as you want.

    Copyright 2006 Rodale Inc. All rights reserved.