marathon runner program

Click here to load reader

  • date post

    29-Nov-2015
  • Category

    Documents

  • view

    20
  • download

    0

Embed Size (px)

description

programma ellinika gia treksimo marathoniou

Transcript of marathon runner program

  • 5000m

  • .

    .

    .

    .

    .

    .

    , .

    ,

    .

    ,

    .

    ( : Marianne Williamson)

  • 1 - 4

    1

    -

    1

    40

    (

    = 1-2)

    2

    3

    1

    2

    40

    2

    2

    40

    1

    4

    1

    3

    1

    40

    3

    40

    3

    40

    5

    1

    2

    20-30

    4

    20-30

    4

    6

    (

    )

  • 1 4

    1 35-45 3*

    2 45-60 3*

    3

    45-55 1 6

    (Tempo).

    . 5-10

    .

    4

    13-15 3*

    .

    (km/h).

    5

    13-15 :

    5 2

    3-5 5

    5 2

    6

    16-18 3*

    * 2

    1

    T-TEST .

    2

    10-20 ( )

    2 6-8 200 60 3

    set*

    10 ( )

    * (), .

    3

    1:1 :

    15-20 2

    6-8 :

    1000 /1000

    5-10 2

  • 4

    10-20

    2 6-7 300 60 3

    set*

    10

    1

    1-2 *

    ( )

    *1 = 10-12 .

    .

    2

    ( )

    3

    1

    ( )

    4

    2 8 30 /30

    3

    ( )

    sprint 80-100 . 100%

    . 50-70 85 -95%

    . 10-20 .

    .

    4 -6 80-100

    . !

    !

    .

    ,

    ().

    .

    .

    -Test calculator

    . :

    www.endurancescience.gr

  • 5 - 8

    1

    5

    40

    2

    3

    3

    2

    40

    2

    6

    40

    1

    7

    3

    1

    7

    30

    3

    40

    8

    2

    2

    8

    40

    30

    +

    +

    5000

    !

  • 5 8

    1 35-45 2*

    2 45-60 2*

    3

    60 1 6

    5 .

    7

    15-20 2

    .

    (km/h). .

    8

    15 :

    5 2

    4 5

    1-2 6 7

    4-5 2

    * 3

    5

    10-20

    4-5 1000 3

    3 200 60-90

    10

    6

    10-20

    2 5-6 400 1:1 3 set*

    10

    * 1:1

    400.

    7

    10-20

    5 800 3

    3 200 60- 90

    10

    8

    10-20

  • 8-10 200 90 - 2

    10

    2

    ( )

    3

    1

    ( )

    4 -6 80-100

    .

    .

    .

    ,

    .

    . 22

    :

    /

    /

    1

    04:32 04:32 04:32

    2

    09:01 04:28 04:30

    3

    13:25 04:24 04:28

    4

    17:44 04:20 04:26

    5

    22:00 04:16 04:24

    !