1.

Tranje
2000 m
(4000m
)

300
interv
al

2. Tranje
2000m
(Sprint
workout 1)

3. Tranje
1800m
(Sprint
workout
2)

10
0
jog

300
interv
al

10
0
jog

100 sprint
100 jog

4x200
30sek
odmor

5x100
Wind
sprint
(jog to
start)

300
interv
al

5. Tranje
2800m
(interva
l
roadwo
rk

10x50
Wind
sprint
(jog to
start)

Betw
een
every
set
200m
jog

4x400
1 min
rest

4x200
30 sec
rest

400
interv
al

Ponoviti 10 puta

4. Tranje
3700m
(Pyram
id
raodw
ork)
200
300
400
500
400
300
200
Cool
down

10
0
jog

4x100
Jog
back
to
startin
g line

Cool
down

40
0
jog

Ponoviti po
mogunosti
ma

session
#1)

6. Tranje
2450m
(interva
l
roadwo
rk
session
#2)

2x40
0
1
min
rest

3x20
0
30
sec
rest

7. Tranje
4000m

Warm up 1
mile

4x10
0
Jog
back

5x50
Jog
back

2x800
1min rest

Cool down

4x400
1min rest

4x200
30sec
rest

800m cool
down

Intervali zasebni
1. 5x800m (4000m)
1 min izmeu intervala
2. 6x600m (3600m)
1 min izmeu intervala
3. 10x400m (4000m)
1 min izmeu intervala
4. 12x200m (2400m)
30 sek odmora

Running distances and rest interval for endurance training can include:
1. 2000m x 4 in 7.5 minutes
6-7 minutes rest
2. 1200m x 6 in 4 minutes
3-4 minutes rest

3. 800m x 8 in 2:40 - 2:50

3-4 minutes rest
4. 400m x 10 in 1:15 - 1:20
2 minutes rest

4*9 = 720 *4 - 2880

3*8 = 640 *3 - 1920
4*7 = 560 *5 - 2240
6*4 = 480 *4 - 1920
5*5 = 400 *5 - 2000

JIM STOPPANI
Phase 1 (1:4): Weeks 1-2

15 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 15-second high-intensity blast.

Total time: 14 minutes
Printable Page

PDF Document

Phase 2 (1:2): Weeks 3-4

30 seconds: High-intensity exercise

60 seconds: Rest or low-intensity exercise

Repeat another 10 times, followed by a final 30-second high-intensity blast.

Total time: 17 minutes
Printable Page

PDF Document

Phase 3 (1:1): Weeks 5-6

30 seconds: High-intensity exercise

30 seconds: Rest or low-intensity exercise

Repeat another 11 times, followed by a final 30-second high-intensity blast.

Total time: 18.5 minutes
Printable Page

PDF Document

Phase 4 (2:1): Week 7-8

30 seconds: High-intensity exercise

15 seconds: Rest or low-intensity exercise

Repeat another 25 times, followed by a final 30-second high-intensity blast.

Total time: 20 minutes

MAKSIMALNI
INTENZITET
RADA

OPORAVAK

TJEDAN 1.

PONAVLJANJA

7MIN

1.DAN

60

180

2.DAN

60

120

TJEDAN 2.

9MIN

1.DAN

60

180

2.DAN

60

120

TJEDAN 3.

11MIN

1.DAN

60

180

2.DAN

60

120

TJEDAN 4.

11MIN

1.DAN

60

60

2.DAN

120

120

TJEDAN 5.

14MIN

1.DAN

60

60

2.DAN

120

120

TJEDAN 6.

17MIN

1.DAN

60

60

2.DAN

120

120