Scribd Logo
Upload

Welcome to Scribd!

  • Cardiorespiratory Training

    Uploaded by

    Amelia Adila
    35 views1 page
    This document outlines a cardiorespiratory training program that incorporates long slow distance (LSD) runs, pace/tempo runs, intervals, repetitions, and fartlek runs. The program schedules different run types for each day of the week with rest days. LSD runs are scheduled twice a week and make up the majority of weekly mileage. Interval, pace/tempo, repetition, and fartlek runs are scheduled once or twice a week and involve periods of high intensity effort interspersed with recovery periods. The goal is to work toward competition distances and intensities as fitness improves over time.

    Original Description:

    latihan

    Original Title

    fartlek

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a cardiorespiratory training program that incorporates long slow distance (LSD) runs, pace/tempo runs, intervals, repetitions, and fartlek runs. The program schedules different run types for each day of the week with rest days. LSD runs are scheduled twice a week and make up the majority of weekly mileage. Interval, pace/tempo, repetition, and fartlek runs are scheduled once or twice a week and involve periods of high intensity effort interspersed with recovery periods. The goal is to work toward competition distances and intensities as fitness improves over time.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    35 views1 page

    Cardiorespiratory Training

    Uploaded by

    Amelia Adila
    This document outlines a cardiorespiratory training program that incorporates long slow distance (LSD) runs, pace/tempo runs, intervals, repetitions, and fartlek runs. The program schedules different run types for each day of the week with rest days. LSD runs are scheduled twice a week and make up the majority of weekly mileage. Interval, pace/tempo, repetition, and fartlek runs are scheduled once or twice a week and involve periods of high intensity effort interspersed with recovery periods. The goal is to work toward competition distances and intensities as fitness improves over time.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    LSD

    Cardiorespiratory
    Training Program
    LSD, Pace/Tempo, Interval, Repetition, Fartlek

    Sun
    Rest Day

    Mon
    60 min LSD

    Tue
    50 min reps (W:R 60s:5min)

    Wed
    45 min LSD

    Thu
    Rest Day

    Fri
    Race pace

    Sat
    60 min LSD

    Frequency : 2 x a week Duration : Total distance or duration portion should approach the competition distance at least for one of the two LSD. Intensity : Low

    Pace/Tempo
    Sun
    Rest Day

    Interval
    Fri
    30 min pace/ tempo

    Mon
    60 min LSD

    Tue
    30 min pace/ tempo

    Wed
    45 min Fartlek

    Thu
    45 min LSD

    Sat
    90 min LSD

    Sun

    Mon

    Tue
    10km run easy

    Wed
    45 min LSD

    Thu
    5 reps of 1 km intervals 1:1 W:R ratio

    Fri
    45 min LSD

    Sat
    45 min Fartlek

    Rest Day 10 reps of 0.5km intervals 1:1 W:R ratio

    Frequency : 2 x a week Duration : Shorter than race distance or duration Intensity : High or training pace

    Frequency : 2 x a week Duration : Total distance or duration portion should approach the competition distance as the participant becomes more trained. Intensity : Close to VO2max

    Repetition
    Sun
    Rest Day

    Fartlek
    Fri
    Race pace

    Mon
    60 min LSD

    Tue
    50 min reps (W:R 60s:5min)

    Wed
    45 min LSD

    Thu
    Rest Day

    Sat
    60 min LSD

    Sun
    Rest Day

    Mon
    60 min LSD

    Tue
    45 min Fartlek run of hard/easy work on hill and flat

    Wed
    25 min pace tempo

    Thu
    45 min LSD

    Fri
    25 min LSD

    Sat
    Competition

    Frequency : 1 x a week Duration : Total distance or duration portion should approach the competition distance as the participant becomes more trained. Intensity : Higher than VO@ max

    Frequency : 1 x a week Duration : Total distance or duration portion should approach the competition distance as the participant becomes more trained. Intensity : Close to VO@ max

    You might also like