5 km za začetnika v 12 tednih

Author

Jurij Lovse

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 1 Bike, 1 Walk

Longest Workout

3.73 miles

Plan Specs

running 5km beginner weightloss

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Summary

Plan je namenjen zdravim rekreativcem, ki s tekom nimajo izkušenj oz. so na podrocju teka zacetniki. Cilj programa je, da ste po 12 tednih tekaške vadbe sposobni preteci 5 km brez ustavljanja. Cas teka pri tem ni pomemben.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:52
Training Load By Week
Average Weekly Training Hours: 04:52
Average Weekly Breakdown

Jurij Lovse

Jurij Lovse

I started cycling at age of 10 and raced in national and international races. Than at at age of 22 I changed the sport and become triathlete, where I competed in all distances from sprint triathlons to IRONMAN. I finished three ironmans, Australia 1998 (10:05), Switzerland 1999 (10:20) and Germany 2000 (9:36). I also finished half IM 2003 where I was 57th overall with a time 4:19. After that year I'm just training for fun. Since 2001 I'm working as a sports teacher in school in Maribor.

Back to Plan Details

Sample Day 1

0:30:00
20TSS
HOJA / TEK

0 – Brez napora
0.5 – Komaj zaznaven napor
1 – Zelo lahkotno
2 – Lahkotno
3 – Zmerno
4 – Nekoliko težko
5 – Težko
6
7 – Zelo težko
8
9
10 – Zelo, zelo težko

Sample Day 3

0:32:00
1.86mi
25TSS
HOJA / TEK

Kombinacija hoje in teka:
5 min hoja / hitra hoja
5*(75 korakov tek + 50 korakov hoja)
10 min hoja / hitra hoja
5*(75 korakov tek + 50 korakov hoja)
5 min hoja / hitra hoja

Sample Day 5

0:24:00
17.5TSS
HOJA / TEK

Sample Day 6

1:30:00
60TSS
KOLESARJENJE

Namesto nedeljskega pohoda lahko kolesarite ali v soboto ali v nedeljo. Cilj te vadbene enote je predvsem biti aktiven in pripraviti srce na dalj časa trajajoče napore.

Sample Day 7

1:30:00
60TSS
DALJŠI NEDELJSKI POHOD

Trajanje pohoda je odvisno od trenutnega počutja in vremena. Ne glede na oboje pa naj bo pohod dolg vsaj 1h30min.

Sample Day 8

0:30:00
20TSS
HOJA / TEK

0 – Brez napora
0.5 – Komaj zaznaven napor
1 – Zelo lahkotno
2 – Lahkotno
3 – Zmerno
4 – Nekoliko težko
5 – Težko
6
7 – Zelo težko
8
9
10 – Zelo, zelo težko

Sample Day 10

0:32:00
1.99mi
25TSS
HOJA / TEK

Kombinacija hoje in teka:
5 min hoja / hitra hoja
5*(75 korakov tek + 50 korakov hoja)
10 min hoja / hitra hoja
5*(75 korakov tek + 50 korakov hoja)
5 min hoja / hitra hoja

5 km za začetnika v 12 tednih

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