Tirsdag, 27. december 2011 12:08
| Træningsplan for 5.00 holdet 1. halvår 2012 | |||
| Uge | Tirsdag | Torsdag | |
| 1 | Total min | 70 | 50 |
| Program | 5 x 1200 m | Tempotur 20-15-10 min | |
| 2 | Total min | 70 | 55 |
| Program | 6 x 1200 m | Tempotur 45 min kontinuerligt | |
| 3 | Total min | 70 | 60 |
| Program | Bakketræning + 2 x (1-2-1 min) | Tempotur 20-20-10 min | |
| lbsk | |||
| 4 | Total min | 70 | 50 |
| Program | 6 - 7 x 1200 m | 5 km Testløb | |
| 5 | Total min | 70 | 55 |
| Program | Bakketræning + 3 x (1-2-1 min) | Tempotur 45 min kontinuerligt | |
| 6 | Total min | 75 | 60 |
| Program | 3 - 4 x 2000 m | Tempotur 20-15-15 min | |
| 7 | Total min | 75 | 65 |
| Program | Bakketræning + 3 x (1-2-1 min) | Tempotur 45 min kontinuerligt | |
| 8 | Total min | 75 | 50 |
| Program | 4 - 5 x 2000 m | 5 km Testløb | |
| 9 | Total min | 75 | 60 |
| Program | 7 x 1200 m | Tempotur 45 min kontinuerligt | |
| 10 | Total min | 75 | 65 |
| Program | 5-7 x 1200 m eller 10 x 400 m | Tempotur 20 - 20 min | |
| 11 | Total min | 75 | 70 |
| Program | 10 - 15 x 400 m | Tempotur 20-20-10 min | |
| 12 | Total min | 75 | 75 |
| Program | 10 x 200 m eller 15 - 20 x 400 m | Tempotur 20-20 min | |
| 13 | Total min | 75 | 55 |
| Program | 15 - 20 x 400 m | 5 km Testløb | |
| 14 | Total min | 75 | 60 |
| Program | 20 - 25 x 400 m | Tempotur 45 min kontinuerligt | |
| 15 | Total min | 75 | 65 |
| Program | 20 - 25 x 400 m | Tempotur 45 min kontinuerligt | |
| 16 | Total min | 75 | 70 |
| Program | 5 x 400 m + 10 x 200 m eller 15 x 400 m | Tempotur 20-20-10 min | |
| 17 | Total min | 75 | 55 |
| Program | 20 x 400 m | 5 km Testløb | |
| 18 | Total min | 75 | 60 |
| Program | 5 x 400 m + 10 x 200 m eller 25 x 400 m | Tempotur 20-20-15 min | |
| 19 | Total min | 75 | 65 |
| Program | 20 x 400 m | Tempotur 20-15-10-10 min | |
| 20 | Total min | 75 | 70 |
| Program | 2 x (200-400-800-400-200) eller 10 x 400 m | Tempotur 20-15-10-10 min | |
| 21 | Total min | 75 | 80 |
| Program | 20 x 400 m | Tempotur 20-15-15-10 min | |
| 22 | Total min | 75 | 60 |
| Program | 3 x (400 - 800 - 400 m) | 5 km Testløb | |
| 23 | Total min | 75 | 70 |
| Program | 3 x (400 - 800 - 400 m) | Tempotur 15-15-15-10 min | |
| 24 | Total min | 75 | 75 |
| Program | 5 x 1200 m | Tempotur 45 min kontinuerligt | |
| 25 | Total min | 75 | 80 |
| Program | 15 x 400 m + 5 x 200 m eller 20 x 400 m | Tempotur 20-20-10 min | |
| 26 | Total min | 75 | 60 |
| Program | 5-6 x 1200 m | 5 km Testløb | |
| 27 | Total min | 75 | 65 |
| Program | 10 x 400 m + 10 x 200 m eller 20 x 400 m | Tempotur 45 min kontinuerligt | |
| 28 | Total min | 75 | 70 |
| Program | 5-6 x 1200 m | Tempotur 20-20-15 min | |
| 29 | Total min | 75 | 80 |
| Program | 4 x 1000 m + 4 x 2 min | Tempotur 45 min kontinuerligt | |