Dromoi Pilianidis 453, 454

&
( . . 453)
( . . 454 & 455)

:
:
, , -
, , _
-
, , -
2008
1.
2.
13
2.1.
13
2.2.
17
22
2.3.
2.4.
31
3.
37
4.
49
4.1.
51
4.1.1.
51
4.2.
54
4.2.1.
57
4.3.
62
4.3.1.
64
5.
71
5.1.
71
5.2.
( )
74
5.2.1.
76
5.2.2.
82
5.3.
88
5.3.1.
.
12-13
88
5.3.1.1.
88
5.3.1.2.
91
5.3.1.3.
93
5.3.2.
95
(14-15 )
5.3.2.1.
95
5.3.2.2.
98
5.3.2.3.
101
5.3.2.4.
103
5.3.3.
104
(16-17)
5.3.3.1.
104
. 100-200m 100-110m
104
. 400m 300m
109
5.3.3.2.
111
. 100-200m
111
. 100-110m
114
. 400m 300m
116
5.3.3.3. . 100-200m
118
. 100-110m

120
. 400m
300m
122
5.3.3.4. . 100-200m
123
. 100-110m
124
. 400m 300m

125
5.4.
126
5.4.1.
(14-15 )
126
5.4.1.1.
126
5.4.1.2.
129
5.4.1.3.
131
5.4.1.4.
133
5.4.2.
135
(16-17 )
5.4.2.1.
135
. 800-1500m 3000m
135
. 2000m
137
5.4.2.2.
140
. 800-1500m
140
. 3000m
142
. 2000m
143
5.4.2.3.
145
. 800-1500m
145
. 3000m
147
. 2000m
149
5.4.2.4.
151
. 800-1500m
151
. 3000m
152
. 2000m
153
5.4.2.5.
155
5.4.2.6.
155
6.
156
6.1.
156
6.1.1.
157
6.1.1.1.
159
6.1.1.2.
159
6.1.1.3.
160
6.1.2.
162
6.1.2.1.
163
6.1.2.2.
165
6.1.2.3. ,
166
6.1.3.
167
6.1.3.1.
168
6.1.3.2.
168
6.1.3.3.
169
6.1.4.
170
6.1.4.1.
170
6.1.4.2.
172
6.1.4.3.
173
6.1.5.
175
6.1.5.1.
175
6.1.5.2.
178
6.1.5.3.
179
6.2.
180
6.3.
184
6.3.1.
184
6.3.2.
190
5
6.3.3.
197
6.3.4.
201
7.
203
203
7.1.1.
204
7.1.2.
206
7.1.3.
210
7.1.4.
213
7.1.5.
214
7.1.6.
215
7.1.7.
217
7.1.8.
222
7.1.9.
223
7.1.10.
225
7.2.

2000m
230
7.2.1.
231
7.2.2.
233
7.2.3.
236
7.2.4.
238
7.2.5.
239
7.2.6.
240
7.2.7.
241
7.2.8.
247
7.2.9.
248
7.2.10.
251
8.
254
8.1.
257
7.1.
)
8.1.1.
257
8.1.2.
257
260
264
7
1.

' .

.
-
.
-
-

.
.

,
,
: 1. , 2.

, 3. 4.
.

.

.
.
:
1.
2.
3.
4. -- ( )
8
5.
6.

.

-
.
-

.

.

, ,
( ,
..), .
-
,
,

.
-
,
.

- :
: .
,
(, , ).
9

.
, , :
, .
:
-
- (..)
- ( )
, ,
, ..
-
-
-
, ..
:

.
(.. ) (.. ../),
/ ..) .
, .

.
.
() .

. ,

.
,
16 ,
10
..
,
(), (, ),
(, ),
.
- .
,
,
.
.
.
.

,
- .

- .

.
- ,
.
:
:
.
,
.
:

.
.
.
11
.
.
.

(..). .. ,
. ..
1989
.
:
(), (), ()
(..) .
.
,
.
.
.
()
.
-

.
.

.
12
2.
2.1
.
,
-.

.
:
1. .
2. , - .
3. .

(.2.1).
.

(), .
,

(.. ).

, , ,
(.2.1).

.

, .
(, , )

,
, (Carl,
13
1985. Martin, 1995. Mechling, 1988).

.

, , ,
,

( ).

,
.
.

.
(.2.1)
.
. ,
, , ,
.
,
.
.
.

. ()
.
, . , ,

.

, .. ,
.
.. 100m,
14
,
(Werchoschanski,
1988).
,
.

.
(.2.2).
,

, ,
.
15

-
-
-
T
-
-
()

-
-
-
-
, ,
,
16

,
,
-
2.1. .
17
2.2.

2.1
.
.

,
, , , .

. ,

, ( ) ,
, 400m
100m.
.
400m , ,
200m 100m.

, ,

.

.

.

.
18

. o
2.1 .
2.1.
.

()
-
-
-
-
- (,
)

-
-
-
-
-
()
-
)
(,
2.2.
.

()
-
-
()
- (-)
- M
-
-
-
19
- ,

2.1 ,
.
.

.
(
)
(.. 400m).
-,
(, - ),
(..
).

(, ).
,
(, , ).
2.3 2.4
.
2.3.
.
()
-
-

-
1

20
-
-
-

:
-
400m
200m.
-
(.. ).
21
2.4.
.
()
- O
- O
- O

- O
.
-
-
- :

,
,
.
-

.

.

() .

, .

. ,
.

(, ) .

.
22
2.3.
2.1
2.1, 2.3 2.4
.
.
:
1. .

.

,
.

.

,

.
, (Hirtz, 1976. Martin, 1982, 1987. Sinz, 1976. Weineck, 1982,
1983. Winter, 1980). Thiess et al. (1980),

,
,
. , ,

( ),
. , ,
,
(Weineck, 1982).

, ,
.
23

(, , , , )
,
(. . 2.5 2.6).

.
,

, ,
(Martin, 1987).

(Joch, 1977 & Stork, 1985).
2.5.
, (Martin, 1982).
14
10
11
15
-

24
12
13
25
2.6.
10 (Hirtz 1976).
9 10

,
,
26

3-4 (Hollmann, 1980. Huth, 1962. Matthias, 1966. Weineck,
1982. Winter, 1981).
,
. .
,
,
(Martin, 1987).

(, , .)

. Joch (1985),
(7-10 ) .
(, , )
, ,
,
.
2. .
(
) .

(. 2.5 2.6).
( 3-5 )
(.
3.4).

.
,
,
27
.
10-15 .
.
9 13-14 (- )
,

.

.

+1 , 12-17 .
.
-
2- 16
, 18-19 .
,

-,
.

. ,
(artin 1994).

.
12 16 .

(. 2.7, 2.8, 2.9 2.10).
:

28

2.1, 2.3 2.4.
.
29
2.7.
17 .
9-11. 12 .
13 .
14 .
15 .
16 .
17 .
[
]
[]

**3
(
)
(
)
(
)
-
(400m .)
[
]
()
()
[]
[]
()
()
(3)
()
()
()
()
(2)
(1)
()
()
30
* : , : .
** E1: 95-100%, 2: 90-94%, 3: 75-89%.
-: (), : , : , : , (): - 300-400m,
[]: - 100-200m, 100-110m .
31
2.8.
17 .
911.
12 . 13 . 14 . 15 . 16 . 17 .
-
()

(-)
* : , : .
-: (), : , : , :
32
2.9.
17 .
9-11. 12 .
13 .
14 .
15 .
16 .
17 .

1 .
(-)
-
-
[
]
()
33
-: (), : , : , : , (): - 300-400m

[]: - 100-200m, 100-110m .
34
2.10.
17 .
9-11. 12 .
13 .
14 .
15 .
16 .
17 .
(
)
(
)
()
()

- -
--: (), : , : , : , (): - 2000m

35
2.4.

,
.
.
().

, , ..

.
: ,

.
.
- . 7
. 2.11 2.16
.
,

.

.
.
36
2.11. 100m 4x100m

( Joch, W., 1992).
30m ..
30m ..
100m
200m
*: 10
*
100m: 10m
20m
30m
40m
50m
60m
70m
80m
90m
100m
200m
1. 100m
2. 100m

100m

4x100m
30m ..
30m ..
100m
200m
*: 10
*
100m: 10m
20m
30m
40m
50m
60m
70m
80m
90m
100m
200m
1. 100m
2. 100m
100m
4x100
11.95s
4.40s
3.19s
11.95s
24.60s
22-25m
1.5-1.8
3.4-3.7m/s
2.13s
3.31s
4.40s
5.46s
6.53s
7.60s
8.67s
9.75s
10.84s
11.95s
24.60s
12.40s
12.20s
0.16s
11.60s
4.38s
3.05s
11.60s
23.20s
24-28m
1.7-2.0
3.7-3.9m/s
2.12s
3.30s
4.38s
5.42s
6.42s
7.44s
8.46s
9.49s
10.54s
11.60s
23.20s
12.00s
11.20s
0.16s
11.20s
4.18s
2.86s
11.20s
22.60s
26-30m
1.8-2.1
3.9-4.1m/s
2.08s
3.20s
4.28s
5.37s
6.26s
7.24s
8.22s
9.21s
10.20s
11.20s
22.60s
11.60s
11.00s
0.15s
0.18s
0.18s
0.14s
10.90s
4.15s
2.88s
10.90s
21.95s
32-34m
2.2-2.6
3.8-4.0m/s
2.01s
3.11s
4.15s
5.12s
6.07s
7.00s
7.93s
8.90s
9.89s
10.90s
21.95s
11.20s
10.75s
0.14s
0.15s
10.60s
4.11s
2.74s
10.60s
20.95s
35-38m
2.4-2.8
3.8-4.0m/s
2.00s
3.08s
4.11s
5.05s
5.96s
6.85s
7.76s
8.69s
9.64s
10.60s
20.95s
11.00s
9.95s
0.14s
0.15s
10.20s
3.82s
2.70s
10.60s
20.45s
37-40m
2.5-2.9
3.8-4.1m/s
1.94s
2.98s
3.92s
4.83s
5.73s
6.62s
7.50s
8.38s
9.28s
10.20s
20.45s
10.55s
9.90s
0.13s
0.14s
37
10.90s
4.15s
2.88s
10.90s
21.95s
32-34m
2.2-2.6
4.0-4.2m/s
2.01s
3.11s
4.15s
5.12s
6.07s
7.00s
7.93s
8.90s
9.89s
10.90s
21.95s
11.20s
10.75s
0.13s
0.12s
10.00s
3.86s
2.65s
10.00s
20.00s
38-41m
2.8-3.0
4.1-4.3m/s
1.89s
2.92s
3.87s
4.75s
5.62s
6.48s
7.35s
8.22s
9.10s
10.00s
20.00s
10.40s
9.60s
0.11s
0.12s
2.12. 400m ( Joch, W.,

1992).
30m ..
30m ..
100m
200m
300m
*: 10
*
: 2-
(3x400m/3x300m)
*3- (6x400m/ 6x300m)
400m:
100m
200m
300m
400m
1o. 100m
2o. 100m
3o. 100m
4o. 100m
1o. 200m
2o. 200m
1/2 200m
.: (. 200m
./)
30m ..
30m ..
100m
200m
300m
*: 10
*
: 2-
(3x400m/3x300m)
*3- (6x400m/ 6x300m)
400m:
100m
200m
300m
400m
1o. 100m
2o. 100m
3o. 100m
4o. 100m
1o. 200m
2o. 200m
1/2 200m
.: (. 200m
56.00s
4.74s
3.27s
12.50s
24.75s
39.50s
20-23m
1.3-1.6
3.6-3.9m/s
59.5s/45.0
s
66.5s/48.5
s
13.15s
54.50
4.70s
3.20s
12.30s
24.35s
39.00s
22-26m
1.5-1.7
3.8-4.0m/s
58.0s/42.5
s
65.0s/45.0
s
13.00s
51.00s
4.44s
3.09s
11.75s
23.00s
36.80s
22-29m
1.6-1.9
4.0-4.2m/s
54.5s/...
26.25s
40.10s
56.00s
13.25s
13.00s
13.85s
15.90s
26.25s
29.75s
3.50s
1.50s
49.50s
4.32s
3.01s
11.35s
22.50s
35.70s
29-32m
1.9-2.1
4.2-4.4m/s
52.5s/...
61.5s/...
58.0s/...
12.45s
12.36s
25.85s
39.50s
54.50s
13.00s
12.85s
13.65s
15.00s
25.85s
28.65s
2.80s
1.50s
24.20s
37.00s
51.00s
12.45s
11.35s
12.80s
14.00s
24.20s
26.80s
2.60s
1.20s
23.65s
36.15s
49.50s
12.36s
11.29s
12.50s
13.35s
23.65s
25.85s
2.20s
1.15s
48.50s
4.23s
2.91s
11.05s
22.10s
34.70s
29-32m
1.9-2.2
4.1-4.3m/s
50.5s/...
47.00s
4.22s
2.89s
10.95s
21.60s
33.50s
32-35m
2.1-2.3
4.3-4.5m/s
49.0s/...
45.30s
4.13s
2.84s
10.75s
21.15s
32.75s
33-36m
2.2-2.5
4.5-4.8m/s
47.5s/...
56.5s/...
11.60s
55.0s/...
11.60s
54.0s/...
11.40s
54.0s/...
11.08s
22.50s
34.80s
48.50s
11.60s
10.90s
12.30s
13.70s
22.50s
26.00s
3.50s
0.40s
22.40s
34.05s
47.00s
11.60s
10.80s
11.65s
12.95s
22.40s
24.60s
2.20s
0.80s
21.95s
33.10s
45.30s
11.40s
10.55s
11.15s
12.20s
21.95s
23.35s
1.40s
0.80s
21.40s
32.44s
44.30s
11.08s
10.32s
11.04s
11.86s
21.40s
22.90s
1.50s
0.80s
38
44.30s
4.06s
2.73s
10.45s
20.60s
31.90s
34-37m
2.4-2.6
4.7-4.9m/s
47.5s/...
./)
39
2.13. 100m-110m (
Joch, W., 1992).
100m
30m ..
30m ..
100m
200m
100m /100m
*: 10
*
100m
: 1 .
2 .
3 .
4 .
5 .
60m
6 .
7 .
8 .
9 .
10 .

110m
30m ..
30m ..
100m
200m
100m /100m
*: 10
*
100m
: 1 .
2 .
3 .
4 .
5 .
60m
6 .
7 .
8 .
9 .
10 .
14.10s
4.72s
3.26s
12.60s
25.80s
1.50s
19.23m
1.2-1.5
3.5-3.9m/s
2.77s
13.65s
4.70s
3.20s
12.30s
24.50s
>1.35s
22-26m
1.7-2.0
3.7-3.9m/s
2.64s
12.90s
4.46s
3.10s
11.80s
23.40s
>1.10s
24-25m
1.8-2.1
3.8-4.0m/s
2.62s
3.89s
4.96s
6.05s
7.13s
8.21s
9.31s
10.43s
11.59s
12.75s
1.35s
1.07s
1.11s
0.18s
14.80s
4.28s
3.05s
11.40s
22.95s
3.40s
32-35m
2.2-2.5
3.5-3.8m/s
2.74s
3.77s
4.89s
5.96s
7.01s
8.50s
8.05s
9.13s
10.21s
11.30s
12.40s
1.25s
1.04s
1.09s
0.18s
14.10s
4.19s
2.89s
10.95s
21.70s
>3.15s
35-38m
2.4-2.7
3.7-3.9m/s
2.67s
3.67s
4.69s
5.69s
6.68s
8.03s
7.67s
8.67s
9.67s
10.68s
11.70s
12.00s
0.99s
1.09s
0.16s
13.50s
4.09s
2.74s
<10.55s
<21.00s
>2.95s
36-39m
2.5-2.8
3.8-4.0m/s
2.61s
3.90s
5.03s
6.16s
7.29s
8.31s
8.43s
9.57s
10.72s
11.88s
13.05s
1.75s
1.13s
1.15s
0.19s
3.80s
4.87s
5.93s
6.99s
7.94s
8.06s
9.14s
10.22s
11.32s
12.45s
1.65s
1.06s
1.09s
0.18s
3.75s
4.74s
5.77s
6.79s
7.71s
7.82s
8.87s
9.94s
11.03s
12.13s
1.37s
1.02s
1.06s
0.17s
40
12.60s
4.38s
3.04s
11.50s
22.95s
>1.10s
28-32m
2.1-2.4
4.0-4.2m/s
2.58s
3.61s
4.60s
5.58s
6.56s
7.89s
7.52s
8.49s
9.41s
10.48s
11.50s
1.10s
0.96s
0.99s
0.15s
13.10s
4.01s
2.72s
<10.35s
<20.60s
>2.75s
38-41m
2.8-3.0
4.0-4.2m/s
2.55s
3.62s
4.64s
5.65s
6.65s
7.57s
7.64s
8.64s
9.65s
10.68s
11.72s
1.38s
0.99s
1.02s
0.15s
2.14. 400m (
Joch, W., 1992).
30m ..
30m ..
100m
200m
300m
400m
400m/400m
*: 10
*
: 2-
(3x400m/3x300m)
*3- (6x400m/ 6x300m)
400m
: 1 .
2 .
3 .
4 .
5 .
6 .
7 .
8 .
9 .
10 .
30m ..
30m ..
100m
200m
300m
400m
400m/400m
*: 10
*
: E2-
(3x400m/3x300m)
*3- (6x400m/ 6x300m)
400m
: 1 .
2 .
3 .
4 .
5 .
60.60s
4.75s
3.26s
12.60s
25.00s
40.00s
56.8057.50s
3.80-2.80s
20-23m
1.3-1.6
3.6-3.9m/s
59.5s/45.0
s
66.5s/48.5
s
6.80s
57.20s
4.70s
3.20s
12.30s
24.50s
39.0039.900s
53.70s54.70s
3.50-2.50s
22-26m
1.5-1.7
3.8-4.0m/s
58.0s/42.0
s
65.0s/45.0
s
6.90s
54.50s
4.54s
3.14s
12.00s
24.00s
38.0039.00s
51.5052.50s
3.00-2.00s
26-29m
1.7-1.9
3.9-4.1m/s
56.5s/...
11.60s
16.50s
21.50s
26.50s
31.70s
37.10s
42.50s
48.10s
53.90s
6.70s
4.84s
5.23s
53.00
4.36s
3.04s
11.45s
22.75s
35.7036.50s
49.5050.50s
3.5-2.5s
29-32m
1.9-2.2
4.1-4.3m/s
53.00s/...
53.20s
4.40s
3.05s
11.60s
22.80s
36.0037.00s
50.5051.50s
2.70-1.70s
29-32m
1.9-2.1
4.2-4.4m/s
53.0s/...
60.00s/...
59.0s/...
6.61s
6.50s
11.20s
15.65s
20.30s
25.05s
30.04s
35.10s
40.30s
45.60s
51.10s
6.10s
4.30s
4.92s
51.00s
4.26s
2.92s
11.10s
21.90s
33.9034.80s
47.5048.50s
3.5-2.5s
32-35m
2.1-2.3
4.3-4.5m/s
51.0s/...
10.75s
15.04s
19.37s
23.90s
28.46s
33.23s
38.23s
43.36s
48.68s
5.82s
4.14s
4.69s
49.50s
4.15s
2.87s
10.85s
21.45s
32.9033.50s
46.0047.00s
3.5-2.5s
33-35m
2.2-2.5
4.4-4.6m/s
49.00s/...
10.69s
14.93s
19.30s
23.71s
28.26s
32.93s
37.68s
42.64s
47.68s
5.52s
4.19s
4.57s
48.50s
4.11s
2.74s
10.60s
20.90s
32.3032.90s
45.0046.00s
3.5-2.5s
34-37m
2.4-2.6
4.6-4.8m/s
48.5s/...
59.5s/...
6.23s
57.5s/...
6.16s
55.00s/...
6.10s
55.0s/...
5.94s
10.16s
14.24s
18.50s
22.94s
10.00s
13.92s
17.93s
22.01s
9.92s
13.82s
17.80s
21.88s
9.73s
13.55s
17.45s
21.44s
41
6 .
7 .
8 .
9 .
10 .
27.52s
32.31s
37.21s
42.10s
47.29s
5.71s
3.93s
4.56s
26.25s
30.74s
35.46s
40.44s
45.52s
5.48s
3.84s
4.37s
42
26.06s
30.37s
34.81s
39.40s
44.15s
5.35s
3.82s
4.23s
25.54s
29.77s
34.12s
38.62s
43.28s
5.22s
3.76s
4.41s
2.15. 800 1500m.
800m
1500m

min
1.42.0
1.52.0
3.29.0
3.52.0
cm
21-27
7-9
162-176
kg
47-60
23-30
8-12
175188
58-75
23-30
8-12
158-176

VO2 max
21-27
7-9
175192
60-80
ml/kg/mi
n
./min
70-72
63-66
75-77
64-70
>200
>200
190-210
lit
mg%
ml
18-20
230
700-1000
ml
gr
20-30
250
8601260
180
14-16
150
13-15
190210
18-21
250
8601260
180
14-16
sec
sec
sec
m/sec
10.5
45.0
7.50.0
4.5
11.5
51.8
9.50.0
4.2
10.8
47.0
7.42.0
4.8
11.8
53.5
8.45.0
4.4
m/sec
5.7
5.0
6.0
5.2
sec
cm
7.84
190200
4.1-3.8
7.14
176-185
7.18
178186
4.0-3.8
6.44
172-183

100m
400m
3000m

3mmol

m/sec
4.0-3.8
45-58
16-19
230
700-1000
150
13-15
3.7-3.5
2.16. 3000m steepl, 3000m,

5000m 10000m.
3000m
st.
min
8.05.40
8.22.62
13.00.4
14.48.1
27.13.8
30.59.4
cm
21-29
8-12
175-
21-30
9-11
158-
21-30
8-14
172-
22-32
10-12
156-
21-30
8-14
172-
22-32
10-12
156-
43
3000m
5000m
10000m

VO2 max

400m
1500m
kg
185
65-70
176
44-60
185
-
172
-
185
-
172
-
82-85
68-73
82-85
68-75
82-85
68-75
230
185200
900
15-20
200
14-16
185200
700
13-15
150
13-15
200
200
900
14-16
200
14-16
700
13-15
150
13-15
ml/kg/
min
./mi
n
ml
ml/kg
ml
gr
900
15-20
200
14-16
185210
700
13-16
150
13-15
m/sec
5.0
4.3
5.0
4.5
5.0
4.5
sec
min
47.5
3.323.36
7.357.45
13.1513.25
27.5028.28
61-62
54-56
3.533.56
-
48-50
3.303.34
7.35
56-58
3.584.02
8.25
48-50
3.363.38
7.45
56-58
4.034.08
8.30
15.1514.50
32-33
27.4028.10
-
31.3032.30
-
13.1013.20
-
14.5015.15
-
60
68
3000m
min
5000m
min
10.000m
min
20.000m
min
44
3.

.
, . ,

.
,
,

.
-

,
:

.

,
.
Hahn (1985),
.

. , ,

: , , .
( ). , ,
(,
1988).
45

, .
: (.3.1).
.
3.1. .
3.1
:
1.
2.
3.
4. .
46

.
(, 1988).

.

. ,
,
.
7-12 .
,
() . (
, .. )
(.. , ).

.
3.2

.
.
,
.
:
.
.

;
:
.

.
47
: . ,
,
10 (, 1994).
.
.
:
.
10 1980.

.

. ,

. , ,
( 12 ),
,
( ) ( 3 ).

(.
3.2).
(-)
,
' ,
,
.

' :

,

48
,
,
.
,
.

.

.
.

.

3.3.
49
10
12
13
15
10
11
12
16
17
18
19
20
21
-.
14
11
13
14
15
16
17
18
19
20
21
3.2. .
50
3.3. .
51
3.3
.
..

.
.

.
( )
:
:
1.
.
2.
.
3.
.
, .. ,
(, ).
4.
, .
5.
,
( ).
, , ,
.
6.
.
.
7. (, ,
, , )
-.
52
8.
.
53
:
1. .
2.
.
3. .
4.
.
5.
.
6.
.
7. (, ,
, , )
-.
8.
.
( - ):
1. ,
.
2. , ,
, , .
3. (
2000m ).
4. .
5. , .
6.
, , ,
...
7.
-

.
54
8. (
.....), ,
.

, , ,
, , ,
.

.
.
.
:

..

..

:
.
3.1 3.2 .

. ../ ..
. ..

,
. , 13
.
55
3.1.
.
()
10-11
12-13
14-15
16-17
18-19
20
35-40
38-45
40-46
45-48
48-50
49-50
225-
240-
280-350
250
300
220-
240-
280
360
5-6
6-8
7-9
350-
450-
550-900
500
700
120-160 150-180 170-200
/
../
120-160 150-180 180-200
../
3-4
4-5
4-5
140-230 220-300 300-380
280-450
4-6
7-9
8-10
9-12
10-14
12-16
.. (min)
60-90
80-100
90-110
90-120
90-150
100-150
5-10
8-15
10-20
12-20
15-25
20
15
20
25
30
20
10
3.2.
.
()
12
13
14
15
16
17
.. (min)
90
90
90-120
90-120
90-120
90-120
../
34
36
40
40-44
44
44
136
180
200
240-
264
308
264
10
14
14
16
18
18
229
185
165
125-
101
57
*/
/
56
101
../
136
180
200
240-
264
308
360-
396-
462-616
528
528
22
24
264
204
270
300-400
10
12
18
26
* () .
3.4
.
. (
/) ,
.

,
.
3.5
.
. , 6

.
!
57
/
1000
800
600
400
200
0
. . .
3.4.
/.
4.

.
.
(..).

1989 . 6

.

.
.. :

( , , ..).
58

.
..

O
.

-.

.
30 ..
. ..

.
.. ,
.

.., , .
(. . 7).
.. . ..

.
4.1.
.. ..
4.1. .
1. ().
.
. (..).
2. ().
.
59
. .
3. ().
.
. .
4. ..
().
5.
().
.
. .
29 ( ..), ().
.
.
. .
30 - ().
.
4.1.1. ..
1. ().
. .
30min, ,
.
.
. .
(..)
30 .
2. ().
. ().
.
. .
: , , ,
..
3. .
. .
60

.
. .
.

(, , 7, 10, ),
.
4. ..
().
. :
1. .. (. ).
2. .
3. .
(--).
5.
.
. .
-
.
. .
-
.
10
12 .
12 .
29. ( ..) ().
:
. .
(, ,
) .
. .
.
61
30. - ().

,
( ), ,
,
, ,

, ,
,
,
(..
, , ...), ,
...
.. :
.. 1 14-15
../.
.. 2
.
.. 29 .
4.2.

..:
: 6 25.
: 7 12. .. 10 12 ( ).
: 10 16. .. 10-12
.. 16 .
: 16 23. .. 16 .
-: 24.
62
: 25- 28.
(25), (26,27) (28) .
(4.2) .
63
4.2. .
6. (4-15sec) ( km).
.
. .
7. (
90%). ( km).
1.

2.
3. ( ). : 2-4min
. .
. .
8. ( km).
. (90-95%)
1. (96-100%).
9. (
100% 104%) ( km).
10
. ( km). 1 (95-100%):
. (5-10sec)
1. (15-30sec)
2. (40-70sec)
11
. ( km). 2: 90-94%, : 100-500m, : 1218mmol/l
. (15-30sec).
. (40-70sec).
12
. ( km). 3: 75-89% : 100-300 100m,
75-80% 300-600 400m.
1. (15-30sec)
2. (15-30sec)
. (60-90sec).
13 ( km).
. 1: 60-74%. 160-180 ,
: 4-10 mmol/l
1.
2. -
1.
2. .
14 ( km). 2: 50-60%.
. 150-160 , : 3-4 mmol/l
.
. .
64
4.2. () .
15 ( km). 3:
. 130-150 ., : < 3mmol/l ( , ).
16 (, ) ( km).
.
.
. .
17 ( )
.
.
.
18 ( ).
. .
.
-, .
. .
19 (
. ). 15
15-45sec.
20 (/).
.
21 (/).
.
.
.
.
22 ().
.
.
.
. .
23 .
.
.
.
24 , ().
.
25 ().
.
. ( > 90%)
1.
2.
26 100m & 110m ().
. (1-3(4) )
.
. (4-6(8) ).
27 - 400m () (1-5 ).
.
28 (km).
.
. 100m & 110m : 6 . 11 .
. 400m : 5 .
65
..
.

, ..
.
4.2.1. ..
6. (4-15sec) ( km).
: . : 30-120sec.
. .

:
, .. .
. (4-15 sec).

: skipping (, , ), ,
( ) ..
. 14
.

.
(, ).
7. (
90%). ( km).
: . : 1-3min/., 3-6min/.
30m. :
1.

2.
3.
.
. .
66
8. ( km).
: . : 3-5min/., 4-7min/.
. (90-95%)
.
. (96-100%) , .
9. (
100 104%)( km).
( ).
,
(Ditman..;)
10.
( km). 1 (95-100%):
. (5-10sec).
: 1-3min, 8-10min. : 10-15mmol/l
( ).
1. (15-30sec).
: 120-300m. : 6-8min, 20-25min.
: 16-20mmol/l.
2. (40-70sec).
: 300-500m. : 8-30min. : 18-24mmol/l.
11.
( km). 2 (90-94%):
. (15-30sec).
: 120-250m.
: 2-4min, 10-15min.
: 12-16mmol/l.
. (40-70sec).
: 300-500m. : 8-15min. :
12-18mmol/l.
12.
( km). 3: 75-89% 100-300
100m, 75-80% 300-600 400m.
67
1. 81-89%. (1530sec). : 100-300. : 2-4min, 8-10min.

: 10-14mmol/l.
2. 75-80%. (1530sec). :100-250. : 1.5-2min, 3-5min.
: 8-12mmol/l.
. 75-80%. (6090sec). : 300-600. : 2-3min, : 6-8min.
: 6-10mmol/l.
13. ( km). 1: 60-74%.
160-180 , : 410 mmol/l.
1. . 20-45` 4-8km.
: 4-6mmol/l.
2. - 20-30min ( 3:1/4:1
- ).
1. : 600-1000m 2-4min.
70-74%. : 2-5min ( 120.
2. (300-500m).
70-74%. : 1.5-2.5min.
14. ( km). 2: 50-60%.
150-165 , : 3-4
mmol/l.
. 30-45min 5-7km.
.
. 500-1000m 2-5min.
600m.
.
15. ( km). 3:
130-150 , : 10-20min, : < 3mmol/l.
km
.
68
16. (, ) (km).
. .

, ,
, ...
. .

.
.. 10,
.
.
17. ( ).
. .

, ( , 12), ,
, .
.
. .
12.
18. (
).
. .
- , .
. .
19.
( ).
15 15-45sec.
20. (/).

. :
. : 1:1-1:2
69
21. (/).
. ( ,
-).
.
.
22. ().
. .
. .
. ( ,
).
23. .
. .
. .
24. , () .
(), .
: , ,
.
15-40min.
25. ().
. ( 90%)
4-8 3 5 .
1. ( ).
2. ( ).
26. 100m & 110m ().
. (1-3(4) ).
. (4-6(8) ) 3 .
27. - 400m ().
. : 3-8min.
28. (km).
. 100m & 110m . : 90% , : 3-5`,
7-10` ( interval) 6-20` ( ).
70
. 400m . : 85% , : 4-6min,

10-15min ( interval) 12-30min ( ).
4.3. -

..:
, 6 7.
- (), 8 10.
, 11, 13 15.
test (12)
, 14.
, 17 20.
, 16, 22, 23, 24.
-, 21.
, 25.
- .
, 28 30.
-- (28),
(29)
(30).

4.3.
4.3. -.
6. 1 (=) , 50-70% VO2

max ( ) (
km).
7. 2 , 55-75% VO2max,
( ).
( - )
( km).
8. 2-3 70-90%
VO2max - (
) ( km).
71
9. 1-3 Fartlek
- ( ) ( km).
10. , Fartlek
-
( ) ( km).
11. 3 90-100%
VO2max (
) ( km).
12. est (km/)
4.3. () -.
13. (5-10) (15-30)

( km).
14. ( km).
15. .. (
km).
16. (4-15) ( km).
17. ,
, (
/).
.
.
.
18. ( ).
19. ( ).
. .
.
.
20. (/).
21. - ( ).
22. ( ).
.
.
23. ( ).
.
. (, )
. .
24. ( ).
.
. (Steepl)
.
72
25. - ( km).
26. ( ).
27. - ( ).
28. --.
29. .
30. .
4.3.1. .. -
6. 1 (= ) , 50-70%
VO2max (
) ( km).
(
45-50% VO2max ..: 125-130/1,
60-70% VO2max ..: 130-150/1. ..

150-170/1 140-160/1 (Zintl, 1993).
K (..): 125-150/1. : 1,5-2 mmol/I.
30-120 180() ( km).
7. 2 55-75% VO2max,
( ).
( - )
( km).
..: 151-160/1. : 2-3 mmol/I.
10-60 60-90().
8. 2-3 7095% VO2max -
( ) ( km).
50-70% VO2max ..:
140- 150/1, 70-80% VO2max ..: 170175/1, 85-95% VO2max ..: 180190/1 (Zintl, 1993).
..: 161-180/1. : .. 160-180/1= 3-6 mmol/I, .. 170180=3-8 mmol/I.
73
. , 20-40
. (...) 1-3
3-15, 70-85%
.
9. 1-3 Fartlek
- ( ) ( km).
..: 140-180/1. : 2 mmol/I 5-8
mmol/I .
10. ,
Fartlek
- ( ) ( Km).
3-6 mmol/I. ..: 160180/1.
2 mmol/I
5-8 mmol/I . ..: 130180/1.
3-8 mmol/I.
..: 170-180/1. 200-400m
500-600m.
11. 3 90-100%
VO2max
( ) ( km).
..: >180/1. : ..>180=8-12 mmol/I (90-95% VO2max),
.. 200=12-18 mmol/I 18-24 mmol/I (95-100% VO2max)
. (15-60) , 8590%
. (15-60) , 9195%
. .
12. est (km/).

74
i. (km/)
ii. (km/)
iii. (km/)
iv. -test (km/)
v. (km/)
13. (5-10) (15-30)
( km).
..: >180/1. E: 85-95%.
: >10 mmol/I. :
30-150.
14. ( km).
: 90-100%. A: 10-80 . .
.
.
.
1. 9095%.
2. 96-100%.
15. ..
( km).
: 90-97 100%. 60-400m.
.
16. (4-15) ( km).
.
,
.
17.
, ,
( /).
.
.
.
75
18. ( ).

. :
. : 1:1-1:2
19. (
).
. .
.
.
20. (/).
. :
12-13 : , .
14-15 : , .
16-17 : , .
21. - ( ).
--,

( ). :
. ()

, , ,
, .
. ()
: ,
(balistic exersices), - (Static exersices),

( P. N. F. Contraction-relax).
-
,
, ,

, ,
, .
.
76
:
1.
2. (
)
3.
.
22. ( ).
.
.
23. ( ).
.
. (, )
.
24. ( ).
.
. (steepl)
.
25. - (
km).
.
.
.
.
28. --.
(km)

.
29. .
(
), ,
77
,
, ,
,
.
30. .

(
), (-),
( - -),
(- -).
..
:
6 & 7:

.

200,/1.
8 90./1
12 80./1(Zintl, 1993).
150/1
170/1
VO2max.
O 140 /1 160/1.

(
),
Buschmann (1986) (Zintl, 1993),
.
.
15:
15

78
(, ). ..
60-200m
300m.

.
, ,
, .
4.3.
-.
(..)
.
().
2-3
1-3
Fartlek.
,
Fartlek .
test.
(5-10) (15-30),
.
.
79
..
km/
km/
,
.
,
.
-.
,
-
.
-
(-
...)
80
5.
5.1.
(12-13 )
. ,

(
)
.

.
( )

.
( )
12-13
. ,
.
/
.

( )

.
.
,
, 3-4
(, , , ).
( ) (
). (3-5
)
.
81
o
( 5.1)
.
1
2
3
1
2
3
.
. .

8-9
8-9
.
.
.
4-5
4
.
.
.
4-5
. . . . . . .
.
.
.
.
5.1. (12-13 ).

,
-
.
. 23 / /
.

.
.
82

, , :
.
( 2 )
.
.
,

.

(.. )
.
, .

,
(. 3.2).
(1416 ) (. 5.2),

(. 3.3.).
. 3-4
15 -15 .
.
4-5
(-10 ).
5-6 15 -30
.
16-18
3
1 2 .
2
3
. .
. .
5-6
7-8
3-4
5-6
83
3-4
. . . . . . .
.
.
.
.
.
5.2. (14-16 ).
84
5.2. ( )

(Werchoschanski, 1988)
.
( , . 5.1, . 5.3)

.
.
.
(
).
/- / (
), . ,
,
.
, (..
).
(3-6) ,

.
( , . 5.1, . 5.4)

.

.

(.. )
.

,
85
4-5
.
5.1.
(6 , 18-22 ) (Martin, D.,
Carl. K., Lehnertz, K., 1995).

()
4-6
2-3
7-10
3-4
2-3
7-10
86
5.2.1.

. (= )
22-26 (= ) .

. 5.5.
.
5.6 5.7
.
5.8 5.9 -

.
87
1-3
7-10
.
3-6
1
( )
3-6
3-6
2-4
4-6
2-4
4-6
( )
2-4
3-5
3-4
3-5
88
5.5. .
89
1
1
.
.
.
.
5
2
3
5.6. , - & - (
).
90
1
4
2
2
5.7. -
().
91
2-3
5o
3-4
15-17
. .
.
4-5
5-6
4-5
. .
5-6

.
.
5.8. - (1417 ) .
92
1
1
4-5
4 .
10
2
1
3
3
4-5
3 MIK.
3-4
MIK
93
5.9. , - & - (
) .
5.2.2.

(, ,
) .
:
.
(.. ,
).
.
.
.
(..
,
.
5.2, 5.3, 5.4 5.5
, ,
.
14-15 16-17
.
94
5.2. .
14-15
1
1
2
2
2
1
.
(.
)
16-17
1
1
2
2
2
1
.
95
(.
)
96
5.3. .
14-15
1
1
2
2
2
1
.
16-17
1
1
2
2
2
1
.
97
98
5.4. .
14-15
1
1
2
2
2
1
.
3
16-17
1
1
2
2
2
1
.
99
* , 400m 300m
5.5. .
14-15
1
1
1
.
2
2
2
100
16-17
1
1
1
.
2
2
2
101
5.2, 5.3, 5.4, 5.5

1. , ,
(.. )
. 14-17
.
2.
- ( 5, 6).
:
.
.
-
( ).
.
.
( ).
3.
.
. .

. : : (2 )
. 2 .
: 2 , ..
4
.

5.3.
5.3.1. . 12-13
5.3.1.1.

.
.

.
(: 4-6 )
- (10-15)
- (15-20)
-
-
-
- (15-20)
-
-
- (15-20)
-
-
- (20-30)
-
-
-
103
..

( ):
: 8-12, : 2-3
1. 2 (- )
2. 1 (- ).
(
):
: 4-6, : 6-8, : 2-3
1. ( )
( 50-76cm)
2. 2
3. 1
4. 1
2 ( 1 2
, (1 2 3) ).

: , : 10"-15", 8-15
: 2-3
1. ( )
2.
3. ( )
4. - ( )
() 10m (
)
5. ( )
6. ( ).

( 2, 50-60%, : 150-160/min, 1520min)
:
,
20 ./min.
104
4-6 .
1. . 2-3

2.
3.
4.
5. 5-7 .
.
( 1)
2-3km .
. 180 ./min.
..
(
)
10-20m x 3-4 .
1. skipping
2.
3.
4. ( ).
( )
: , : 10-15, : 2-3,
: 30-40%.
1.
2.
3.
4.
5. .
: . .
.

105
(: 10-30kg, : 8-10 -
).

20-30min.
4

2-3km 45-60min 20-30min
10-15min

: , : 10-15", :
2-3.
1.
2.
3. -
4.
5.
6. 2kg.
5.3.1.2.
,

.

.
( 3-4 )
106
-
-
-
2
-
-
-
-
-
-
-
-
-
-
-
..

2030.

.
-
1. , 20-30min
.
2. -:
(1-2kg)
.
( )
10m medicin-ball (
).
. ,

107
.
4-6
2-3.
..

.
. 4-6 x 3-4 .

: 6-10, : 2-3.
1.
2. ()
3. .
.
.
4. 2kg
10m.
( 1)
. : 6070%. 4-6 x 300-400m. : 1.5-2.5min.

10-20m x 3-4 .
1. skipping 2. X 3.

1 2 .

.

, 20-30min.
(
) (Bucher, W., 1993).
1. .
:

.
108
( )
. 5
.
.. 30".
2. ,
.
(2:2): 10
1 .
,

.
;
( 2)
20`, 150-165 ./min
: 1+2min x 3-4 ( ).
5.3.1.3.

.
( 3-4 )
( )
- -
- ( )
- -
-
-
-
- ( )
- ( 1 2 )
109
..

4-6
: 1. 20-30m 2. 5-6
( 50cm) 3. 20-30m.
:
1. 10-12
2. 10-12 .
: .

: 4-6, : 2-3min.
1. 10-20m
2. 10-20m (
)

40-60m x 3-5
30-50m x 2-4. 3-6min.

- 15-20min ( 2).
- 200 300 400m x 3-5 80% (3). 2-3min.

( )

.
1 ..

( )
( 1 2 )
110
5.3.2. (14-15 )
5.3.2.1.

.
,
.

- , - ( 2-3 ) ()

- ( )
-
-
-
-
- 15
-
-
- , -
- , -
-
-
- 15
-
-
111
..

20-30min
( 1-2 )
: 15-20, : 2-4
1.
2. .
( 3 )
1. ( )
2.
12-13 ,

1 2 .
.
( )
: 10-15, : 2-4
1. -
2. medicin-ball (2kg)

20-25min (160-165 ./min, 2)
: 2(3-4 x 300m)
1=70%, 1.5-2.5min.

: 20-30m x 3-4 . : -
1. skipping
2. Skipping
3.
4. ( ).
( )
: 40-50%, : 12-15, : 2-4
1.
2.
112
3.
4.
5.
: .
, .
. 1-2 (, ,
) .
: 40-60%, : 8-12, : 2-4.

, 30min.
..
15

1. 20-30m
2. (4-6 .)
3-5 .

10-30m x 3-4 . : -.
1. Skipping ()
2. (2-3 )
3. Skipping

10-20m x 6-8 .
( 1 2)
, 2-4km.

20-30min

1 ..

113
2 .. ( 2 )

: 6-8, : 2-3
1.
2. ().
5
15

: , : 10-15", :2-4.
1. - 20-30cm
2.
3. 4-6 medicin-ball
20cm
4. : -
5. medicin-ball,
6. .
( 1)
20-25min
(300-400m) (600-1000m) x 3-6 .
114
5.3.2.2.

.
.

-
-
-
-
-
-
-
-
-
-
-
-
- ( )
-
-
- 15
-
115
..

20-30min
( )
( )
( ):
: 4-8, : 8-12.
1. 1 ( )
2. 2 ( ).
4-6 , 3,4 5
20-30cm
( 3 ).
30-40.

.
.
( 1)
[
70-74%, 2(5 x 100 150 200m), : 1.5-2km]
[ 70-74%, 2 (3 x 300-400m), : 1.8-2km].

: 6-10, : 2-3
1.
2. - 20cm,
3. .

20-30m x 3-4 .
1. skipping -
2.
3. Skipping -.

, 10-20m . 6-8
116
.

1. 50-60m x 3-4
2. 20 x 20 60m x 2-3 .
..
20-30min
( )
1. . 3,4 5
, 4-6 x 6 , 1 2 .
2. : 4-6 3 x 3-4
.

1 ..
( 2)
15-20min (150-165 ./min)
6-8 x 1-2min .

: 10-15 x 4-6
: 10-30, 20-30m x 4-6 .
: .

2 ..

2 ..

10-15min.
(3)
, 2 (3 x
117
100-300m), : 80-85%, : 2-4min, : 8min.
118
5.3.2.3.
- ()
- ()
- ()
- ()
- ()
-
-
-
-
-
-
..
()
()
: , 3, 4 5 ,
4-6 x 3-4 1 2 .
:
1. 1-2 x 3-5
2. -, 4-6 x 3-4 , 3,4 5
. : .
1-4 x 3-4 300m .
()
.
119
()
.
()
- 2-3 x 60m (20x20)
- 40+50+60m 95%. : 4-6min.
..

- , 10-20m x 5-6
- - .
(2)
90-93%, 2 (2-3 x 100-200m)
2-3 x 300m 2-3 x 200-300m . : 2-4min,
: 8-15min

1 ..

40-60m x 3-4 . : 4-6min.

60% .
: .

.. 1-2 x 100-200m 1 x 300m 1-2 x 100m . 1 x 200-300m .
1: 95-100% (1).
120
5.3.2.4.
-
()
-
-
- - ()
- ()
-
.

30-40%.
121
5.3.3. (16-17 )
5.3.3.1.
. 100-200m 100-110m
1. (
).
2. () (-).
3. .
4. ( ) .

- , - ()
- , -
-
-
- ( - )
- ( 3)
- , -
- ( 2-3 )
-
-
- , - ()
- ()
- ()
- (
)
-
- ( 2-3 )
-
122
..

30-40 min
()
(8-12 x 5-6 )
(6-8 x 5-6 )
1. 1
2. 2
3. 1 2
( 1 2
). (1 3) .
(
).
6-8 x 5-6 .
( )
: 40-50%. : 12-20. : 2-3. :
1.
2.
3.
4.
5.
6.
7.
8.
( )
: 50-70%. : 8-12. : 3-4. : .
: .
1. ( )
2. .

20-30min.
123
..

4-6 x 2-3
1. ,
( ).
2.
3.
, .

4-6
1. 10-20m (
)
2.
10-20m ( ).

20-30m x 3-5 . : -
1. skipping
2. Skipping ( -)
3. ( ).
( - )
: 10-30m
1. x 4-6
2. x 4-6 .

3: 75-80%. :
(15-30sec). : 1.5-2min : 35min.
2-3 x 100+150+200m.
124
..

30-40min .

1 .. ( 2 3 )

: 15-30. : 3-5.
1.
2.
3. .
( 2-3 )
3-4 . :

1. 50-75cm
(6-8 ).
.
2. 10-12
.

1.
2. --- ( ) 20-30m.
3. () 10-20m

50-60% (2). : 160-165/min.
() 30min
4-5km.

: . : 10-20sec. : 3-4
1. (-).
2. ().
3. - ( ).
125
4. .
5. .
6. .
7. (
).
126
..

30-40min .
()
: . 20-40m x 4-6 .
1.
2.
3. Skipping ( -)
4.
()
2 ..
()
1 ..

1 ..

: . : 50-70% (50-85%
5-6 .
: ). :
(3-6) 8-12.
1.
2. .

10-20min.

3 ..
( 2-3 )

1. 10-15
2. 10-15
3. 10-15 .
127
medicin-ball (3 )
1.
2. .

: . : 1 (60-74%)
(1-1.5min) (2-4min). : 1.52.5min 2-4min. ( 120/min).
2-3(3 x 300 400m) 4-6(x 600 800m).
128
. 400m 300m
1.
2.
3.
4.

-
-
-
-
- +
-
- ()
-
-
-
-
-
-
-
- ()
-
-
..
( 2)
3-5km. : 160-170m.

129
4 .. 100-200m 100-110m
.

20-30min

2 .. 100-200m 100-110m
.
+
2 .. 100-200m 100-110m
.

1 .. 100-200m 100-110m
.
..
()
1 .. 100-200m 100-110m
.

3 .. 100-200m 100-110m
.

6 .. 100-200m 100-110m
.
(3)
: (6090sec). : 2-3min, : 6-8min.
2-3(2-3x300 400 500m) 75%.

4 .. 100-200m 100-110m
.
( 1)
30-40min ( 160-170/min).
130
2 .. 100-200m 100-110m
.

6-8 x 60-80m 90% ( ). : 24min.

1 .. 100-200m 100-110m
.
6
()
1 .. 100-200m 100-110m
.

3 .. 100-200m 100-110m
.

6 .. 100-200m 100-110m
.
( 1)
M: (2-4min).
: 70%. : 2-5 (
120/min). 4-6 x 600-800m.
131
5.3.3.2.
. 100-200m
1. (
, ).
2.
.
3. (80-90%)
(
).

-
- ()
-
- ()
-
-
-
-
-
-
- ()
-
-
- ()
132
-
-
..

20-30min .
()
40-50%. : 12-20. : 2-3. :
.
1 : 1. (2-3kg)
2.
3. .
2 : 1.
2. ( )
3. ().

:
: 3-4
1. 20-40cm
. 6-8
.
2. . 8-10
.

1. . 8-10
2. 3-4 . 6-8
3. 3-4 . 4-6 .
()
6 x 100m + 4 x 200m 70-80% (1) . 12min.

2 .. .

133
()
1. 2-4x10-30m
2. 6-8x10-30m.

3-5x10-30m. ( ).

()
5-6 x 60-80m.

50+60+80m.
..

20-30min .

: ( 3=80-90%)
(15-30sec). : 2-4min, : 8-10min.
2(3x150 200m).

( 130-150 ) 15-20min.
M : 4-6 x 2 .
15-20min.

20-30min .
()
(.
.. 2 5). : 50-60%. : 6-8. : 2-3.
: .

, (10-15 )
(8-10% ..). : 90-100%. : 30-60m.
: 6-8. : 2-4min.
134

2 .. (-).
: 4-6
: 2-4 .
()
1 ..
6

2 .. .

: 4-5 x 50-80m (
).

: ( 2=90-94%)
(5-10sec 10-20sec). : 24min, : 10-15min.
2(3-4 x 80-100m) 2(2-3 x 120-150m)
. 100-110m
-
- ()
-
-
-
- ( )
-
-
-
- ()
-
135
-
-
6
-
-
..

()

()
1 .. 100-200m.

3-4 x 5-6
(
)
4-6 x 5-6
( )
: 20-50cm .
: 3-6cm . 4-5 x 4-6
90-95%. : 4-8min.
3

2 .. .

2 .. 100-200m.

3 .. 100-200m.

4 .. 100-200m.
()

136

5 .. 100-200m.
6

2 ..

: 20-30cm .
: 3-6cm . : 90%. :
6-12min.
1x8.+1x9. +1x10.+1x8. 2x8.+1x10.
. 400m 300m
1.
2. (-)
3.
4.

-
-
-
-
-
- ()
-
- ()
- ()
- ()
137
- ()
-
6
..

.
: 15-30. : 4-6. : .
1.
2.
3. 60-80m
()
: . :
70% (1). : 2-4min.
4-6 x 500-600.

1 .. 100-200m .

5 .. 100-200m .

2 .. 100-200m .
..
()

4-6 x 5-6 3 5
:
3,4,5 6
4-6 x 5-6
.

: (60-
138
90sec). : 80-85% (3). : 3-6min.

2(2-3 x 300-500m).
2 : 3-4 x 5-7 300m .
4

1 .. 100-200m .

6 .. 100-200m .
( - 1o )
3 ..
60m ( - 1 )
1. E 1-3 x 2-3
2. 4-6 x 4-5 . 90%.
( - 2o )
3 ..
300m ( - 2 )
1-4 x 4-5 .

6 .. 100-200m .

10-30. : . : 8590% (2). : 3-6min, : 8-12min.
2(3-4 x 100-150m).

3 ..
5.3.3.3. .
100-200m
- ()
139
-
-
-
2
-
-
- ()
-
-
-
(
)
..
()
1 .. 100-200m

5 .. 100-200m
:
: 3-4 x 10-30m
: 4-6 x 10-30m.

3-4 x 60m (95%) 2-3 x 80m (95%)

2 .. .

: . : 95-97%
(1). : 6-8min.
140
(100+120+150)m 3x150m.
3

15-20m.
.
.
()
1 .. 100-200m .

5 .. 100-200m .
:
: 3-4 x 10-30m
: 4-6 x 10-30m.
( )

3-4 x 60m (95%) 2-3 x 80m (95%)
(60 80 100 120 150 200)m

( )
. 100-110m

- ()
-
-
-
-
-
- ( )
141
-
-
-

( )
..

()

()
1 .. 100-200m

2 .. 100-110m .

1-3 x 2-3
( )
: 20cm .
: 3cm . 2-4 x 5-6
95-100%. : 5-8min. (
).

15-20m.
.
.

5 .. 100-200m .

2 ..
142

2-3 x 100 110m 2=90-95%. : 10-20min.
5

( ).
. 400m 300m
-
-
-
- ()
-
-
-
- + ()
..

1 .. 100-200m .

1 .. 100-200m .

6 .. 100-200m .
()
143
3 .. 400+300m

1 .. 100-200m .

5-6 x 300m 70% - : 1.5-2.5min
3

: . : 90-95%
(2). 2-4 x 300-500m. : 8-15min.
+ ()
3-4 x 1-2
1-3 x 5-7 .

+4 x 100m 400m. : 6-8min.

(100-150-200-300-400-500- 300 .)m
5.3.3.4. . 100200m
- ()
-
-
-
-
-
- -
144
-
6
..
()
3 .. 100-200m . (
2/3 ).
1 .. 100-200m . (
60-70% ).

1 .. 100-200m .

2 .. .
1 .. .
1 .. .

3 .. 100-200m .
( 2/3 ).
. 100-110m
145
- ()
-
-
-
-
- ( )
-
- ()
- ( )
- -
-
..
()
3 .. 100-200m . (
2/3 ).

1 .. 100-200m . (
2/3 ).

1 .. . 100-200m .

2 .. 100-110m . .

( )
2 .. 100-110m .
. ( 2/3 ).

()
2 .. 100-110m . .
( 2/3 ).
146

: 2x120-150m 95%
: 1x8 + 1x10 . 95%.
4
. 400m
300m
-
-
-
-
-
-
- ()
-
..

4 .. 100-200m (2 )
1 .. 100-200m .
( 60-70% ).

147
2 .. 400+ 300m
.
2
()
2-3 x 200m 400m 1-2 x 300m.
()
2 x 1o + 1 x 3 + 1 x 4 + 1 x 5
1 ..
1 .. 400+ 300m
.
()

+2 x 150m 400m.
()
2-3 x 1-3 .
5.4. -
5.4.1. (14-15 )
5.4.1.1.
-
- -
-
148
-

- -
- -
-

-
-
- ( )
- -
- 45-60
-
-
- ( )
-
-
-
- -
- ( )

- (1) (2)
:
149
. 1: 40-50,
m/sec
3,0 3,3 - 3,4.
. 2: 2030, m/sec
3,3 - 3,4 3,7 - 3,8.
- ()}
: 20-30 : 2-4
1. X
2.
- ( ) ()
& ()
: 10-20 : 2-4
1. -
2. medicin - ball(2Kg)
2
3
4
- - (2-3)
-

: 10-20,
m/sec 3,94,0 4,1-4,2.
- 45-60
,
- (1) (2)
:
. 1: 4050, m/sec
3,0 3,3-3,4.
. 2: 2030, m/sec
3,3-3,4 3,7-3,8.
- ()
: 20-30 : 2-4
(..)
150
- ( ) ()
& ()
: 10-20 : 2-4
1. -
2. medicin-ball (2Kg)
151
-
. : AB 15-20
()
10-20. 6-8
30
,
- - ()
-

20 ,
20-30 , 20-30 Fartlek
(50-150 ).
- ( ) ()
& ()
: 10-20 : 2-4
1. -
2. medicin - ball (2Kg)
:
20-30.
5.4.1.2.
-
,
- -
-
- (15)
-
152
- ()

- -
- -

-
-
-
-
- -
- 45-60
-
-
- (14) -
*(15)
- (14 )
5
-
- -
* (..)
15 .

-
:
. 1: 4050, m/sec
153

() .
. 2: 2030, 1.
- ()
: 20-30 : 2-4
(..)

- (..)
1. Skipping ()
2.
3. Skipping
- ()
10-20. 6-8
- - (2-3)
-
:

, : 5-7x150-200 /90
2(4x200) /90, / 5 3x2 /2-3 3x5 /3-5.
3
- 45-60
,
- ()}
30-60 3-4 x 20-30
- (..)
1. Skipping ()
2.
3. Skipping
- () - (..)
90-95% 4-5 x 40-80{(
(14)}
154
(..): 4-6 x 60-150 /5-8 3-5 x 100-150 /5-9

(15)
- 30
, (14)
5
-
20-25 20-30
- (..)
1. Skipping ()
2.
3. Skipping
- - (2-3)
3x2 /2-3 3x3 /3-4 23x5 /4-5
155
5.4.1.3.
-
-
- {() (15)}
-

- -
-
-
- -

-
-
- -
-
- (14) - (15)
-
-
.
*
15 .
156

- (2)

2. 20-30,

() .
- (..)
1. Skipping (), 2. , 3. Skipping
- ()
10-20. 6-8
- - (2-3)
-

, : 5-7 x 150-200
/90 2(4 x 200) /90, / 5.
3
4
- (..)
1. Skipping (), 2. , 3. Skipping
- () (3)
90-95% 4-5 x 40-80 (14 ) 2-3
x 120 .. 120: 30 2/4 + 30 3/4 +
30. 3/4-4/4 120: 30 3/4 + 30 2/4 + 30. 2/4 (15
).
-
20-25
- (..)
1. Skipping ()
2. .
3. Skipping
- ()
2-3.
. 600 - 2000.
. 3x2 /2-3 3x3 /3-4
157
5.4.1.4
-
-
-

- -
-
-
-
15
K
-
-
- -
4
5
6
158
- (2)

2. 20-30,

() .
- (..)

- ()
10-20. 6-8
- - (2-3)
-

, : 5-7 x 150-200
/90 2(4 x 200) /90, / 5.
4
5
6
- (1)

1 40-50,

() .
-
20-30
159
5.4.2. (16-17 )
5.4.2.1.
-
- -
-
( ..)
-

- ()
(
)
- -
- -
- . (

.

,
...,
).
. 800-1500
3000
160
-
- ( )
- -
-
-
- -

- (1) (2)
:
. 1: 6070, m/sec
3,0 -3,1 3,5-3,6.
. 2: 3040, m/sec
3,6-3,7 4,0-4,1.
- {( ) ()}
: 40-50%. : 12-30. : 23. :
1.
2.
3.
4.
5.
6.
7.
8.
161
- - (2-3) (1-3)
-
:
. :
20-30,
m/sec 4,2-4,4
4,5-4,7.
. 30-40
,
Fartlek (60-200
).
3
- (1)

1 30-40

.
- (2)

2. 30-40,
m/sec 3,6-3,7
4,0-4,1.
- ()
2 .
: . : 1020sec. : 3-4
1. ().
2. ().
3. - (
).
4. .
5. .
6.
.
7. (
162
).

- (1)

1. 40-60,
m/sec
3,0-3,1 3,5-3,6.
- - () & (2-3)
-
:
. () 3040
. Fartlek 30-40(50-400) ()
. 7x300 7x400 ...
( ) ().
. (2-3) (1-3)
(3-15): .. 3-5x800 2x1000 +
2000.
7
- (1)

1. 60-70,
m/sec
3,0-3,1 3,5-3,6.
. 2000
-
- ( )
163
- -
-
-
-
-
- -

- (1) (2)
:
. 1:
60-70, m/sec
3,0-3,1 3,5-3,6.
. 2: 3040, m/sec
3,6- 3,7 4,0-4,1.
- ( )()}
:40-50% : 12-30 : 2-3
:
1.
2.
3.
4.
5.
6.
7.
8.
2
- - (2-3) (1-3)
-
:
164
. :
20-30,
m/sec
4,2-4,4 4,5-4,7.
. 30-40
, Fartlek (60-200
).
3
-
. (8-12 x 5-6
)
(6-8 x 5-6
)
1. 1
2. 2
3.
1 2
( 1
2
). (1 3)
.
- (1)

1 30-40
.
- (2)

2. 3040, m/sec
3,6-3,7 4,0-4,1.
- ()
2 .
: . : 1020sec. : 3-4
165
1. ().
2. ().
3. - (
).
4. .
5. .
6.
.
7. (

).
5
- (1)

1. 4060, m/sec
3,0-3,1 3,5-3,6.
- - () & (2-3)
-
:
. ()
30-40
. Fartlek 30-40(50-400) ()
. 7x300 7x400
...
( ) ().
. (2-3) (1-3)

(3-15): .. 3-5x800 2x1000 + 2000.
7
- (1)

1. 6070, m/sec
3,0-3,1 3,5-3,6.
166
5.4.2.2.
-
- -
-
-
- -..
( ..)
- ()
(
)
- -
- -
. 800-1500
-
-
-
-
- A- (16)
- (17)
- (16)
- - (17)
-
-
167
-
-

- (2)

2. 30-40,

() .
- ()
: .
: 20-30 : 3-4
(..)

- (..)
20-302 . : -
1. Skipping ()
2. Skipping ()
3.
4. ( )
- ()
5-6 x 40-80 (90-95%)
4 x 40-60 (>96%)
- - (2-3) (16)
- (3) (17)
16
:
:
2x5x200
/90,/5
.
168
17:

. 2-3x(100-200) 23x(120-150).
3
- (1) (16)
(1) 50-60,

() .
- - (1-3) (17)
30-40 .
- ()}
30-75 3-5 x 20-30
- ()
2-3 x (50-60) /3, /8-10 (16)
2-3 x (2-3100-120) /3, /10-15 (17)

.
5
-
30
- (..)
2
- (3)
.. 2-3 x 600800. /10-15 : 85-95%. (

16).
- (1)

60 1.
169
. 3000
-
-
-
-
- A-
-
-
-
-

- (2)

2. 30-40,

() .
- ()
: .
: 20-30 : 3-4
(..)
- (..)
20-30 x 2 . : -
1. Skipping ()
170
2. Skipping ()
3.
4. ( )
- ()
5-6 x 40-80 (90-95%)
- - (2-3)
: 2 x 5 x 200 /90, /5
.
3
- (1) & (2)

(1) 60,

() .
3 17
40 2

- ()}
30-75 3-5 x 20-30
- ()
2-3 x (50-60) /3, /8-10 (16)
2-3 x (2-3 x 100-120) /3, /10-15 (17)

.
5
-
30
- (..)
2
- (3)
.. 2-3 x 600800. /10-15. : 85-95%. (

16).
171
- (1)

70 1.
. 2000

-
-
-
-
- A-
-
-
-
-
172

- (2)

2. 30-40,

() .
- ()
: .
: 20-30 : 3-4
(..)
- (..)
20-30 x 2 . : -
1. Skipping ()
2. Skipping ()
3.
4. ( )
- ()
5-6 x 40-80 (90-95%)
- - (2-3)
: 2 x 5 x 200 /90, /5
.
3
-
. 2 3 . .

6-8 x 5-6 .
.
, ,..
. , 1-2

.
- (1) & (2)
173
(1) 60,

() . 3
17 40 2
4
- ()}
. 30-75 3-5 x 20-30
- ()
2-3 x (50-60) /3, /8-10 (16)
2-3 x (2-3 x 100-120) /3, /10-15 (17)

.
5
-
30

- (..)
2
- (3)
.. 2 x
800(600 +200 3 - ..) + 1 x
200 1 x 1200 (400 + 400 5 -
.. + 400 ) + 1 x 300 /10-15. : 8595%. (
6).
- (1)

70 1.
174
5.4.2.3.
- -
-
-
-

- -
.. ( ..)
-
-
- -
. 800-1500
-
-
-
-
- - (16)
- (17)
-
-
175
-

7
-

- (2)

2. 30-40,

() .
- ()

- (..)

- ()
5-6 x 40-60 (90-95%)
- - (2-3) (16)
- (3) (17)
16: : 2 x 5 x 150-200 /90,
/5

.
17:

. 2-3x(120-200) 23x(100-120).
- (1)

1. 50-60,

() .
- (..)

176
- (3)
:
16: 3-4 x 120-150 . .. 120:
30 2/4+30 3/4+30. 3/4-4/4 150: 50
3/4+50 2/4+50 3/4-4/4. /8-10.
17: 2-4 x 200-300 . . 200:
150 2/4-3/4+50 3/4-4/4 300: 100
2/4+100 3/4+100 3/4-4/4. /10-15
5
-
30

- (..)

- ()
3.
. 600 (800)-1200 (1500).
. 2-3 x 600 /10-15 2-3
x 1000 /10-15
1. : .. 2 x 400: 200 2/4+100
3/4+100 3/4-4/4
300 2/4+100 3/4-4/4 /10-20 ...
()

,
-

.
16 90%.
7
- (1)

60 1.
177
. 3000.
-
-
- -
-
-
-
-
.
- (2)

2 40,

) .
- (..)

- ()
5-6 x 40-80 (90-95%)
- - (2-3)
: 2 x 5 x 200 /90, /5
.
178
- (1)

1 60,

() .
- (..)

- (3)
:
3-4 x 120-150 .
..150: 50 2/4+50 3/4+50. 2/4
3/4+502/4+50. 3/4-4/4.
5
50
-
30
- (..)

- ()
3.
. 1500-2000
. 2-3 x 600 /10-15 2-3
x 1000 /10-15
1. : .. 2 x 600: 200 2/4+200
3/4+200 3/4-4/4 400 2/4+200 3/4-4/4 /15-20
...
()

,
-

.
16 90%.
7
- (1)

70 1.
179
. 2000

-
-
- -
-
-
-
-
-
-
.
- (2)

2 40,

() .
- (..)

()
5-6 x 0-80 (90-95%)
- - (2-3)
: 2 x 5 x 200 /90, /5
.
180
-

- (1)

1 60,

() .
- (..)

- (3)
:
3-4 x 120-150 .
.. 150: 50 2/4+50 3/4+50. 2/4 50 3/4+50
2/4+50. 3/4-4/4.
-
30
- (..)

- ()
3.
. 1000-1500 ..
. .. 3 x 600 (400
+200 3 - ..) 2 x 800
(400 + 400 5 - ..). /1015.
1.
:
..
2
x
600:
2002/4+2003/4+2003/4-4/4 4002/4+200 3/44/4 /15-20 ...
()

, -
181
.
16
90%.
7
- (1)

70 1.
5.4.2.4.
- -
-
-

-
..( . .)
-
-
-
. 800-1500
-
-
-
- -
182
5
6
7

- (..)

- (3)
:
16 : 3-4 x 120 . .. 120: 30
2/4+30 3/4+30. 3/4-4/4
17 : 3-4 x 200 . . 200: 150
2/4-3/4+50 3/4-4/4
2
- (2)

2. 30-40,

() .
-
30

- (..)

- (2-3)
: 4-6 x 150-200 /90
.
-
30
183
6
7
-
30-40
. 3000.
-
-
- -
6
7
- (2)

2 40,

() .
- (..)

- ()
5-6 x 40-80 (90-95%)
- - (2-3)
184
: 2 x 5 x 200 /90,/5
.
- (1)

1 60,

() .
-
30
-
20-30
6
7
-
30-40
. 2000

-
-
-
-
- -
185
6
7
-
10-15
- (2)

2 40,

() .
- (..)

- ()
5-6 x 40-80 (90-95%)
- - (2-3)
: 2 x 5 x 200 /90, /5
.
3
- (1)

1 60,

() .
-
30
-
20-30
6
7
-
30-40
186
5.4.2.5.
2-3
.

.
(), ,

.. , ,
...
5.4.2.6.

. 2-4
. ,
, ,

..
, , , ...,
, .
187

Dromoi Pilianidis 453, 454

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Dromoi Pilianidis 453, 454

Uploaded by

Copyright:

Available Formats

&

1985. Martin, 1995. Mechling, 1988).

-: (), : , : , : , (): - 300-400m

--: (), : , : , : , (): - 2000m

2.11. 100m 4x100m

2.12. 400m ( Joch, W.,

2.15. 800 1500m.

2.16. 3000m steepl, 3000m,

120-160 150-180 170-200

120-160 150-180 180-200

140-230 220-300 300-380

1. 81-89%. (1530sec). : 100-300. : 2-4min, 8-10min.

. 400m . : 85% , : 4-6min,

6. 1 (=) , 50-70% VO2

13. (5-10) (15-30)

45-50% VO2max ..: 125-130/1,

60-70% VO2max ..: 130-150/1. ..

(balistic exersices), - (Static exersices),

5.2, 5.3, 5.4, 5.5

100-300m), : 80-85%, : 2-4min, : 8min.

90sec). : 80-85% (3). : 3-6min.

(60 80 100 120 150 200)m

(..): 4-6 x 60-150 /5-8 3-5 x 100-150 /5-9

- (1) & (2)

You might also like