Ponedelnik vtornik sreda cetvrtok

intervali
2km WU
10 X 300
odmor easy 8km 2min cd Odmor
3km CD

easy 2km
odmor easy 13km fitness 7km 70 - 80%
CD 3km

intervali
2km WU
10 X 500
Odmor 9km easy 2min cd odmor
3km CD

odmor 6/6 km fartlek odmor Easy 9km

+1CD

Intervali
2km WU
6 x 500m
Odmor easy 9km 2min pauza odmor
2km CD
6 x 800m
2km CD
Fartlek 6 / 6
Odmor Easy 8km +2km CD Odmor

Intervals
easy 3km
Odmor Easy 9km 10 x 800m Odmor
so 2min pauza
+ 2km CD

Intervals
easy 3km
Odmor Easy 9km 10 x 500m Odmor
1:30min pauza
+ 3km CD

Tempo run 60 70% Fartlek 6 / 6

14km Odmor Easy 9km +2km CD
1km WU / 1KM CD
 Tempo run 60 - 70% Fartlek 6 / 6
Easy 8km 14km Odmor +2km CD

Easy 4km
4km tempo 80% sila
Odmor Easy 9km 4km easy Odmor

Intervals
2km CD
6 X 400 Easy 3km
1:30min pauza Fartlek 5 / 5
Odmor 4km 80% sila 2km CD
2km CD 2km CD
6 X 800
1:30min pauza
2km CD

Intervals
3km WU
odmor Easy 8KM 10 x 500m Odmor
1:30m pauza
3km CD

Fartlek 5 / 5
Easy 8km Tempo run 70% 13km Odmor 2km CD
 petok sabota nedela datum

spor sreden brz 4 x vodno labav pace -

easy 7km 2 zona 3km uphill SAMO 19-25.02
+ 1km CD

progressive run
odmor easy 8km 2 x 6km 26-03.03
+ 2km CD

5km easy
10 x 100m strides so long run 16km na 60%
200m odmor odmor sila 04-10.03
4km easy 2km WU - 1CD

Blocks
2km WU
2km na 70%
1km CD
3km 80%
odmor Long 18km 50% sila 11-17.03
1CD
2km 70%
1km CD

Long tempo
2km easy
easy 14km Odmor 14km tempo 70 80% 18-24.03
1km CD

Easy 12km odmor 10KM VODNO 25-31.03

Long 19km
3km easy
Easy 14km 50 60% sila Odmor 14km 70 - 80% 1-7.04
2km CD

Blocks
2km easy
2km 80% sila
2km easy
Easy 9km
4km 90% sila
Odmor 08-14.04
2km easy
3km 70 80% sila
2km CD

Odmor Odmor SHTIP 10KM 15-21.04

Odmor Odmor BELGRAD HALF 22-28.04

Fartlek
Easy 8km 7x7 Odmor 29-05.05
+ 1km CD

Odmor Odmor SKOPJE RUN 10KM 06-12.05

Blocks
2km easy
2km 80% sila
2km easy
Easy 8km
4km 90% sila
Odmor 13-19.05
2km easy
2km 70 80% sila
2km CD

Odmor Odmor STRUGA RUN 10KM 20-26.05

total km

46

44

48

51

52

44

56

47

47
58

40

44