Co jsem trénoval 9.1. - 5.2.1995
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)
