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10 km pod 40 min, 12-tedenski program treninga, 4-5 treningov/teden #SPORTSPLAN

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10 km pod 40 min, 12-tedenski program treninga, 4-5 treningov/teden #SPORTSPLAN

Author

Primoz Kirn

Length

12 Weeks

Plan Description

12- tedenski program treningov bo najbolj ustrezal tekačem, ki so že delno izkušeni in imajo vsaj 1 leto nenačrtovanega ali načrtovanega treninga za sabo. V programu je zajeto pripravljalno obdobje (delno), predtekmovalno obdobje in priprava na tekmo - s ciljem preteči 10 km pod 40 minutami. Program je strukturiran in preizkušeno uspešen, zasnovan po klasičnem modelu periodizacije, kjer se spreminjata količina in intenzivnost ter seveda specifična priprava na tekmovanje. Za kvalitetno opravljene treninge je priporočljivo imeti merilec srčnega utripa in pa GPS uro, saj so treningi zasnovani tako glede na srčni utrip in tempo teka.

Komunikacija s trenerjem poteka preko e-maila 1x tedensko in preko telefona 1x mesečno. Program je pripravil Primož Kirn, magister profesor športne vzgoje in diplomirani trener (področje kondicijska priprava, vzdržljivost) na Fakulteti za šport v Ljubljani.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:05:00 01:30:00
Day Off x2
—— ——
Strength x1
01:02:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
04:05:00 01:30:00
Day Off
—— ——
Strength
01:02:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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