Ваши первые соревнования на 10км за 16 недель
Ваши первые соревнования на 10км за 16 недель
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Тренировочный план на 4 месяца для новичков, собирающиеся покорить свои первые 10км на соревновании. Начиная от самой лёгкой активности по пол часа три раза в неделю, постепенно вы станете увеличивать длительность и количество тренировок, а так же их интенсивность. Такой метод позволяет избежать спортивных травм и демонстрирует прогресс уже начиная с первых недель тренировок.
Все тренировки структурированные, поэтому для начала настройте свои зоны ПАНО по пульсу. Руководство https://temptraining.ru/tp-zones-setup/ Если вы не знаете своего значения, используйте величину 150 ударов в минуту и далее следите за подсказками TrainingPeaks.
План подготовки от Андрея Задорожного - МСМК по лёгкой атлетике, 11ти кратного чемпиона России по бегу
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x3
|
—— | —— |
|
Run
x3
|
02:35:00 | 01:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
02:35:00 | 01:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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