Nyt olisi sitten tulossa pitkä liuta juoksuharjoituksia. Treenit on suunniteltu sykkeen mukaan juostaviksi, joten tarvitset sykemittarin (ja sekunttikellon).
Ei muuta kuin itse asiaan:
RUN 0:35
35:00@70%
RUN 0:45
15:00@65%
20:00@75%
10:00@60%
RUN 1:00
60:00@70%
RUN 0:35
35:00@70%
RUN 0:45
15:00@65%
20:00 ”tempo pyramid”:
4:00@70% / 1:00@60%
3:00@75% / 2:00@60%
2:00@80% / 3:00@60%
1:00@85% / 4:00@60%
10:00@60%
RUN 1:00
60:00@70-75%
RUN 0:30
15:00@65%
10:00@75%
5:00@60%
RUN 0:35
10:00@60%
20:00 ”tempo run”:
7 x (1:30 @75% / 0:30@60%)
3 x (1:30 @84% / 0:30@60%)
5:00@60%
RUN 0:50
50:00@70%
RUN 0:25
25:00@65%
RUN 0:25
25:00@70%
RUN 0:55
55:00@70%
RUN 0:30
30:00@65%
RUN 0:40
10:00@60%
24:00 ”tempo run”:
6:00@75% / 2:00@60%
2:00@84% / 6:00@60%
6:00@75% / 2:00@60%
6:00@60%
RUN 0:30
30:00@65%
RUN 1:10
20:00@65%
5k@75%
15:00@60%
RUN 0:50
12:00@70%
6:30@75% / 1:30@60%
2x (3:00@84% / 1:30@60%)
4x (1:30@85+% / 0:45@60%)
12:00@60%
RUN 1:20
80:00@70%
RUN 0:35
10:00@70%
4 x (4:00@70% / 1:00@60%)
5:00@60%
RUN 0:50
15:00@70%
30:00@75% – 10x (1:30@75% / 1:30@60%)
5:00@60%
RUN 1:20
40:00@70%
3 x (3:00@75% / 7:00@70%)
10:00@60%
RUN 0:35
10:00@60-70%
4 x (3:00@75% / 2:00@60%)
5:00@60%
RUN 0:45
10:00@60%
12 x (1:30@80% / 0:30@60%)
11:00@65%
RUN 0:30
30:00@65%
RUN 1:15
75:00@75%
RUN 0:40
10:00@60%
25:00@75%
5:00@60%
RUN 0:55
10:00@65%
8 x (3:30@75% / 1:30@65%)
5:00@65%
RUN 0:40
40:00@70%
RUN 1:30
10:00@60-65%
4 x (0:15@75% / 0:45@60%)
5k@75%
30:00@70%
5:00@60%
RUN 0:40
40:00@75%
RUN 0:55
10:00@70%
4 x (0:15 / 0:30)
2 x (6:30@75% / 2:00@60%)
2 x (3:00@84% / 2:00@60%)
2 x (1:30@85+% / 1:00@60%)
10:00@60%
RUN 1:20
80:00@75%
RUN 0:45
15:00@65-70%
4 x (3:30@75% / 1:30@65%)
10:00@60%
RUN 1:05
15:00@60-65%
4 x (7:30@75% / 2:30@60%)
10:00@60%
RUN 0:45
40:00@75%
5:00@60%
RUN 1:40
20:00@60%
4 x (0:30@75% / 1:00@60-70%)
6.5k@75%
40:00@70%
10:00@60%
RUN 0:40
15:00@65-70%
4 x (3:30@75% / 1:30@65%)
5:00@60%
RUN 1:00
10:00@65%
3 x (12:00@75% / 3:00@60%)
5:00@60%
RUN 0:35
35:00@75%
RUN 1:25
85:00@75%
RUN 0:45
15:00@65-70%
4 x (3:30@75% / 1:30@65%)
10@60%
RUN 0:55
10:00@60-65%
2 x
(5:00@75% / 3:30@60%)
(3:30@75-80% / 3:30@60%)
(2:00@85% / 3:30@60%)
10:00@60%
RUN 1:20
80:00@70%
RUN 0:50
20:00@65-70%
4 x (3:30@75% / 1:30@65%)
10@60%
RUN 1:00
15:00@60%
4 x (0:15@75% / 0:45@60%)
3 x (7:00@80% / 2:00@65%)
15:00@60%
RUN 1:30
90:00@70%
RUN 0:50
10:00@60%
30:00@75%
10:00@60%
RUN 1:00
10:00@60-65%
3 x (10:00@80% / 2:00@60%)
14:00@60%
RUN 1:30
90@70%
RUN 0:40
15:00@65-70%
4 x (3:30@75% / 1:30@65%)
5:00@65%
RUN 1:00
10:00@70%
(1:45@75% – 3:30@75% – 5:45@75% – 7:30 @75%) / 0:30@60%
(7:30@84% – 4:30@85% – 3:00@85+% – 1:30@90%) / 0:30@60%)
14:00@60%
RUN 1:45
105:00@75%
RUN 0:50
15:00@65-70%.
30:00@70-75%
5:00@65%
RUN 1:10
10:00@60-70%
20 x (2:00@75-80% / 0:30@60%)
14:00@60%
RUN 0:50
0:50@75%
RUN 1:55
15:00@70%
6 x (0:30@90% / 1:00@60%)
2 x (4k@75% / 3:00@60%)
10:00@60%
RUN 0:55
55:00@75%
RUN 1:10
10:00@60%
4 x (0:20@75% / 0:40@60%)
3 x (3:30@84% – 1:30@84%) / 2:00@60%
25:00@60%
RUN 1:40
100:00@70%
RUN 0:55
30:00@75%.
25:00@60%
RUN 1:05
15:00@60-65%
4 x (0:20@75% / 1:00@60%)
4 x (7:00@80% / 3:00@60%)
5:00@60%
RUN 1:35
15:00@70%
30:00@75%
20:00@80%
5:00 @85%
25:00@60%
RUN 0:55
15:00@65-70%
30:00@75%
10:0060%
RUN 1:15
20:00@60-70%
3 x (5:00@75-80% – 2:00@65-70% – 3:00@80% – 4:00@65-70%)
16:00@60%
RUN 2:00
15:00@65%
30:00@75%
6 x (0:20@90% / 1:00@65%)
4 x (12:00@75% / 3:00@65-70%)
15:00@60%
RUN 0:45
10:00@60%
10:00@70-75%
4 x (3:30@75% / 1:30@65%)
5:00@60%
RUN 1:05
15:00@70%
2 sets of:
4 x (3:00@75% / 2:00@60%)
5:00@60%
RUN 1:40
15:00@60%
30:00@70%
2 x (8 x (1:30@75% / 0:30@60%)) / 5:00@60%
10:00@60%
Tee yksi treeni omalla tasollasi ja siirry seuraavaan. Kun olet suorittanut jokaisen treenin, aloita alusta. Lupaan että juoksukuntosi nousee hyvällä vauhdilla, kunhan jatkat harjoittelua vähintään 3 kertaa viikossa.
Hyviä juoksutreenejä =)
harjoittelu, Juoksu, Treeniohjelma
