Maratonský trénink - Creifův trénink - tabulka 1
3. 2. 2013
TABULKA 1 - Směrné časy pro trénink
| Výchozí max. čas | Intervalový trénink, opakované úseky "O" | Vytrvalostní běh | ||||||
|---|---|---|---|---|---|---|---|---|
| 5000 m (min) | 10 000 m (min) | 400 m (s) | 1000 m (min) | 2000 m (min) | 3000 m (min) | Tempový T (min/km) | Intenzivní I (min/km) | Klidný K (min/km) |
| 14:00 | 29:00 | 62 | 2:45 | 5:36 | 8:42 | 3:08 | 3:33 | 3:53 |
| 14:30 | 30:00 | 64 | 2:50 | 5:48 | 9:00 | 3:14 | 3:39 | 4:01 |
| 15:00 | 31:00 | 66 | 2:55 | 6:00 | 9:18 | 3:20 | 3:45 | 4:09 |
| 15:30 | 32:00 | 68 | 3:00 | 6:12 | 9:36 | 3:26 | 3:51 | 4:16 |
| 16:00 | 33:00 | 70 | 3:05 | 6:24 | 9:54 | 3:32 | 3:57 | 4:24 |
| 16:30 | 34:00 | 72 | 3:11 | 6:36 | 10:12 | 3:38 | 4:03 | 4:32 |
| 17:00 | 35:00 | 75 | 3:17 | 6:48 | 10:30 | 3:45 | 4:10 | 4:39 |
| 17:30 | 36:00 | 77 | 3:22 | 7:00 | 10:40 | 3:51 | 4:16 | 4:47 |
| 18:00 | 37:00 | 79 | 3:27 | 7:12 | 11:06 | 3:57 | 4:22 | 4:54 |
| 18:30 | 38:00 | 81 | 3:32 | 7:24 | 11:24 | 4:03 | 4:28 | 5:02 |
| 19:00 | 39:00 | 83 | 3:38 | 7:36 | 11:42 | 4:09 | 4:34 | 5:09 |
| 19:30 | 40:00 | 85 | 3:43 | 7:48 | 12:00 | 4:15 | 4:40 | 5:17 |
| 20:00 | 41:00 | 88 | 3:49 | 8:00 | 12:18 | 4:21 | 4:46 | 5:24 |
| 20:30 | 42:00 | 90 | 3:54 | 8:12 | 12:36 | 4:27 | 4:52 | 5:31 |
| 21:00 | 43:00 | 92 | 3:59 | 8:24 | 12:54 | 4:33 | 4:58 | 5:38 |
| 21:30 | 44:00 | 94 | 4:04 | 8:36 | 13:12 | 4:39 | 5:04 | 5:46 |
| 22:00 | 45:00 | 96 | 4:10 | 8:48 | 13:48 | 4:45 | 5:10 | 5:53 |
| 22:30 | 46:00 | 98 | 4:14 | 9:00 | 13:50 | 4:51 | 5:16 | 6:00 |
| 23:00 | 47:00 | 100 | 4:20 | 9:12 | 14:06 | 4:57 | 5:22 | 6:08 |
| 23:30 | 48:00 | 102 | 4:26 | 9:24 | 14:24 | 5:03 | 5:28 | 6:14 |
| 24:00 | 49:00 | 104 | 4:31 | 9:36 | 14:42 | 5:09 | 5:34 | 6:22 |
| 24:30 | 50:00 | 106 | 4:36 | 9:48 | 15:00 | 5:15 | 5:40 | 6:29 |
