#RunEveryDay

Co jsem trénoval 9.1. - 5.2.1995

19.7.2019

1.týden

Po:
15km (4:37-5:20/km)

Út:
3x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) (mezi sériemi MK 6-8min.)
(3:12-3:21/km)
tělocvična

St:
25km (4:04-4:37/km)

Čt:
15km v tom 5km kopce (4:37-5:20/km) (3:12-3:21/km)

Pá:
4000m (MK 5min.) + 10000m (MK 9min.) + 4000m (3:22-3:34/km)
plavání

So:
20km (4:04-4:37/km) - 5km (3:12-3:21/km) - 2km (3:04-3:10/km)

Ne:
25km (4:04-4:37/km)

2.týden

Po:
3x2000m (MK 3-4min.) + 4x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) (mezi sériemi MK 6-8min.)
(3:12-3:21/km)

Út:
2x10000m (MK 9-10min.) (3:22-3:34/km)

St:
30km (4:04-4:37/km)

ČT:
20km v tom 10km kopce (4:37-5:20/km) (3:12-3:21/km)

Pá:
5000m (MK 5min.) + 10000m (MK 9min.) + 5000m (3:22-3:34/km)
plavání

So:
15km (4:04-4:37/km) - 10km (3:12-3:21/km) - 3km (3:04-3:10/km)

Ne:
30km (4:04-4:37/km)

3.týden

Po:
3x2000m (MK 3-4min.) + 5x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) (mezi sériemi MK 6-8min.)

Út:
15000m (MK 10-12min.) + 5000m (MK 5min.) + 5000m (3:22-3:34/km)
tělocvična

St:
30km (4:04-4:37/km)

Čt:
25km v tom 10km kopce (4:37-5:20/km) (3:12-3:21/km)

Pá:
10000m (MK 9min.) + 5000m (MK 5min.) + 10000m (3:22-3:34/km)

So:
20km (4:04-4:37/km) - 10km (3:12-3:21/km) - 3km (3:04-3:10/km)

Ne:
30km (4:04-4:37/km)

4.týden

Po:
3x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) + 3x2000m (MK 3-4min.) (mezi sériemi MK 6 - 8min.)

Út:
5000m (MK 5min.) + 5000m (MK 5min.) + 5000m (3:22-3:34/km)
tělocvična

St:
25km (4:04-4:37/km)

Čt:
20km v tom 5km kopce (4:37-5:20/km) ( 3:12-3:21/km)

Pá:
20km (3:22-3:34/km)

So:
15km (4:04-4:37/km) - 10km (3:12-3:21/km) - 3km (3:04-3:10/km)

Ne:
25km (4:04-4:37/km) nebo odpočinek

CELKEM cca 700km (nezvyšovat)