Мой текущий тренировочный план

Хотя я и планировала начать работать по планам, расписанным конкретно под меня, вирус вносит свои коррективы – я не хочу сейчас излишне напрягать иммунитет и перестраховываюсь (да, по поводу своего здоровья я трусиха!). Ну и в том числе я пока не сделала никаких шагов для написания настоящего личного плана тренировок. Поэтому прибегаю к помощи Garmin и снова запускаю один из их стандартных тренировочных планов. Я делаю это уже в седьмой раз, 3 раза из предыдущих шести мне удавалось выполнить план до конца! 50% успеха в тренировочных планах на несколько месяцев – мне кажется, немало.

Итак, план с прицелом на 21 км (10 км я бегала до этого, нагрузки не хватало, а интервальные тренировки были очень короткими), 16 недель тренировок, 4-5 раз в неделю. Что особенно приятно – все автоматически синхронизируется с часами и потом все эти сложные тренировки будут тебе отпиканы по секундам, с контролем пульса. При грамотно настроенных пульсовых зонах в часах это большое удовольствие!

Ниже вставлю план, потому что мне нужно с ним консультироваться, а вдруг кому еще пригодится

DateTitleDescription
13/04/2020RestRest day.
14/04/2020W01D2-Easy Run• Run in Z2, easy, 35 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
15/04/2020W01D3-Steady Run• Run in Z3, steady, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
16/04/2020RestRest day.
17/04/2020W01D5-Cross TrainCross train, 40 minutes.
18/04/2020W01D6-Fartlek• Run, 25 minutes. Vary your intensity throughout the workout.
• Cool down, 5 to 10 minutes.
• Stretch.
19/04/2020W01D7-Long Run• Run in Z2, easy, conversational pace, 60 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
20/04/2020RestOptional: Pilates.
21/04/2020W02D2-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
22/04/2020W02D3-Intervals• Warm up for 10 minutes.
• Run in Z4, threshold 3 minutes. Run in Z2, recovery, 1.5 minutes. Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
23/04/2020W02D4a-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
23/04/2020W02D4b-Body ConditioningBody conditioning, 20 minutes.
24/04/2020RestRest day.
25/04/2020W02D6-Hills• Warm up, 10 minutes.
• Run in Z4, 4 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
26/04/2020W02D7-Long Run• Run in Z2, easy, conversational pace, 70 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
27/04/2020RestRest day.
28/04/2020W03D2a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
28/04/2020W03D2b-Cross TrainingCross train, 30 minutes.
29/04/2020W03D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 1.5 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
30/04/2020W03D4a-Easy Run• Run in Z2, easy, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
30/04/2020W03D4b-Body ConditioningBody conditioning, 15 minutes.
01/05/2020RestRest day.
02/05/2020W03D6-Hills• Warm up, 10 minutes.
• Run in Z4, 6 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
03/05/2020W03D7-Long Run• Run in Z2, easy, conversational pace, 80 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
04/05/2020RestRest day.
05/05/2020W04D2-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
06/05/2020W04D3-Intervals• Warm up for 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 1.25 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/05/2020W04D4-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
08/05/2020RestRest day.
09/05/2020W04D6-Fartlek• Run 40 minutes. Vary your intensity throughout the workout.
• Cool down, 5 to 10 minutes.
• Stretch.
10/05/2020W04D7-Long Run• Run in Z2, easy, conversational pace, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
11/05/2020W05D1-Cross TrainCross train, 30 minutes.
12/05/2020W05D2-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
13/05/2020W05D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 4 minutes. Run in Z2, recovery, 1 minutes. Repeat 6 times.
• Cool down, 5 to 10 minutes.
• Stretch.
14/05/2020W05D4a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
14/05/2020W05D4b-Cross TrainingCross train, 30 minutes.
15/05/2020RestRest day.
16/05/2020W05D6-Hills• Warm up, 10 minutes.
• Run in Z4, 8 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
17/05/2020W05D7-Long Run• Run in Z2, easy, conversational pace, 90 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
18/05/2020W06D1-Cross TrainingCross train, 30 minutes.
19/05/2020W06D2-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
20/05/2020W06D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 6 minutes. Run in Z2, recovery, 1 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
21/05/2020W06D4a-Easy Run• Run in Z2, easy pace, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
21/05/2020W06D4b-Cross TrainingCross train, 30 minutes.
22/05/2020RestRest day.
23/05/2020W06D6-Hills• Warm up, 10 minutes.
• Run in Z4, 8 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
24/05/2020W06D7-Long Run• Run in Z2, easy, conversational pace, 90 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
25/05/2020W07D1-PilatesPilates.
26/05/2020W07D2-Easy Run• Run in Z2, easy, 35 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
27/05/2020W07D3-Threshold Run• Run in Z2, easy, 15 minutes.
• Run in Z4, threshold, 15 minutes.
• Run in Z2, easy, 15 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
28/05/2020W07D4a-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
28/05/2020W07D4b-PilatesPilates. Or cross train, 30 minutes.
29/05/2020RestRest day.
30/05/2020W07D6-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 6 minutes. Run in Z2, recovery, 1 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
31/05/2020W07D7-Long Run• Run in Z2, easy, conversational pace, 90 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
01/06/2020RestRest day.
02/06/2020W08D2-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 4 minutes. Run in Z2, recovery, 1.5 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
03/06/2020W08D3-Easy Run• Run in Z2, easy,, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
04/06/2020W08D4-Threshold Run• Run in Z2, easy, 10 minutes.
• Run in Z4, threshold, 10 minutes.
• Run in Z2, easy, 10 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
05/06/2020RestRest day.
06/06/2020W08D6-Easy Run• Run in Z2, easy, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
07/06/2020W08D7-10K Race• Race a 10K.
• Cool down, 5 to 10 minutes.
• Stretch.
08/06/2020RestRest. Or cross train, focusing on upper body and core.
09/06/2020W09D2a-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/06/2020W09D2b-Body Weight ExercisesBody weight exercises, 20 minutes.
10/06/2020W09D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 8 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
11/06/2020W09D4a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
11/06/2020W09D4b-Cross TrainingCross train, 30 minutes.
12/06/2020RestRest. Consider a sports massage to aid recovery.
13/06/2020W09D6-Fartlek• Run 45 minutes. Vary your intensity throughout the workout. On hills, push to 90% maximum effort.
• Cool down, 5 to 10 minutes.
• Stretch.
14/06/2020W09D7-Long Run• Run in Z2, easy, conversational pace, 70 minutes.
• Run in Z4, half marathon pace, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
15/06/2020W10D1-PilatesPilates.
16/06/2020W10D2-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
17/06/2020W10D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 1 minutes. Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
18/06/2020RestRest day.
19/06/2020W10D5-Cross TrainCross train, 40 minutes. Stretch.
20/06/2020W10D6-Intervals• Warm up, 10 minutes.
• Run fartlek (varying intensity), 10 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
21/06/2020W10D7-Long Run• Run in Z2, easy, conversational pace, 105 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
22/06/2020RestRest day.
23/06/2020W11D2-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
24/06/2020W11D3-Threshold Run• Run in Z2, easy, 10 minutes.
• Run in Z4, threshold, 25 minutes.
• Run in Z2, easy, 5 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
25/06/2020RestRest day.
26/06/2020W11D5-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 10 minutes. Run in Z2, recovery, 2 minutes. Repeat 2 times.
• Cool down, 5 to 10 minutes.
• Stretch.
27/06/2020W11D6a-Recovery Run• Run in Z2, recovery, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
27/06/2020W11D6b-Cross TrainingCross train, 30 minutes.
28/06/2020W11D7-Long Run• Run in Z2, easy, conversational pace, 120 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
29/06/2020RestOptional: Pilates.
30/06/2020W12D2a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
30/06/2020W12D2b-Body Weight ExercisesBody weight exercises, 20 minutes.
01/07/2020W12D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 1 minute. Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
02/07/2020W12D4-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
03/07/2020RestRest day.
04/07/2020W12D6-Fartlek• Run 45 minutes. Vary your intensity throughout the workout.
• Cool down, 5 to 10 minutes.
• Stretch.
05/07/2020W12D7-Long Run• Run in Z2, easy, conversational pace, 60 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
06/07/2020RestOptional: Pilates.
07/07/2020W13D2-Threshold Run• Run in Z2, easy, 15 minutes.
• Run in Z4, threshold, 15 minutes.
• Run in Z2, easy, 15 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
08/07/2020W13D3-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/07/2020W13D4-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 3 minutes. Run in Z2, recovery, 1 minutes. Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
10/07/2020RestRest day.
11/07/2020W13D6-Easy Run• Run in Z2, easy, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
12/07/2020W13D7-10K Race• Race a 10K.
• Cool down, 5 to 10 minutes.
• Stretch.
13/07/2020W14D1-PilatesPilates.
14/07/2020W14D2-Easy Run• Run in Z2, easy, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
15/07/2020W14D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 1 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
16/07/2020W14D4a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
16/07/2020W14D4b-Cross TrainingCross train, 30 minutes.
17/07/2020RestRest day.
18/07/2020W14D6-Fartlek• Run 40 minutes. Vary your intensity throughout the workout. On 3 or 4 hills, push to 90% maximum effort.
• Cool down, 5 to 10 minutes.
• Stretch.
19/07/2020W14D7-Long Run• Run in Z2, easy, conversational pace, 40 minutes.
• Run in Z4, half marathon pace, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
20/07/2020W15D1-PilatesPilates.
21/07/2020W15D2a-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
21/07/2020W15D2b-Cross TrainingCross train, 30 minutes. Focus on body weight exercises.
22/07/2020W15D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 5 minutes. Run in Z2, recovery, 2 minutes. Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
23/07/2020W15D4-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
24/07/2020W15D5-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold, 3 minutes. Run in Z2, recovery, 1 minute. Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
25/07/2020RestRest day.
26/07/2020W15D7-Long Run• Run in Z2, easy, conversational pace, 30 minutes.
• Run in Z4, half marathon pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
27/07/2020RestRest day.
28/07/2020W16D2-Threshold Run• Run in Z2, easy, 10 minutes.
• Run in Z4, threshold, 10 minutes.
• Run in Z2, easy, 10 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
29/07/2020RestRest day.
30/07/2020W16D4-Easy Run• Run in Z2, easy, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
31/07/2020RestRest day.
01/08/2020W16D6-Easy Run• Run in Z2, easy, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
02/08/2020W16D7-Half MarathonRACE DAY! GOOD LUCK!

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