Nama : Anri P Lumban Gaol

Nomor : 3000 Lari Steeple Chase

Minggu: 1 dan 3

Bulan : Juni

Penyusunan program latihan harian cabang olahraga Atletik (Lari Stepple Chase 3000 M)

HARI/ TANGGAL PAGI SORE

 Streaching  Streaching
 Jogging 4 putaran  Jogging 4 putaran
 Warming up  Warming up
 Lari 15 putaran pace  Lari speed 100 m 5x
SENIN 95  Stabilisasi
 Cooling down - Plank 40 dtk
- Push up 25 x
- Kayang45 dtk
 Cooling down
 Streaching  Streaching
 Jogging 4 putaran  Jogging 4 putaran
 Warming up  Lari fartlek 20 menit
SELASA  Interval 400,500,600 m  Cooling down
3 set
 Cooling down
 Streaching
 Jogging 4 putaran
 Warming up
RABU  Lari dengan gawang Rest aktif
800,1000,1200 m 3 set
 Cooling down
 Streaching  Streaching
 Jooging 4 putaran  Warming up
 Warming up  Lari speed 100 m 6x
KAMIS  Lari sedang 15 putaran  Stabilisasi
pace 90 - Plank 50 dt
 Cooling down - Push up30x
- Kayang 50 dt
 Cooling dow

 Streaching  Streachig
 Jogging 4 putaran  Jogging 4 putaran
 Warming Up  Warming up
JUMAT  Lari 20 putaran dengan  Lari fartlek 25 menit
pace 85-88  Cooling down
 Cooling down
SABTU  Streaching
  Jooging 4 putaran
 Interval pakai gawang
400 m 10 x rest 2 menit
Pace 80 Rest aktif
 Cooling down
MINGGU - -

 Keterangan

Pagi : jam 06 : 00- Selesai

Sore : jam 15:00 – Selesai

Minggu : 2 dan 4

Bulan : juni

 Streaching  Streaching
 Jogging 4 putaran  Jogging 4 putaran
SENIN  Warming up  Warming up
 Lari 20 putaran pace  Lari speed 100 m 6x
93/putaran  Stabilisasi
 Cooling down - Plank 55 dtk
- Push up 35x
- Kayang 60 dt
 Colling down

 Streaching
 Jogging 4 putaran
 Warming up
SELASA Rest  Lari fartlek 30 menit
 Cooling down
 Streaching  Streaching
 Jogging 4 putaran  Jogging 4 putaran
 Warming up  Warming up
RABU  Lari gawang  Lari speed 100m 7x
800,900,1000m 4 set  Stabilisasasi
 Cooling down 
 Streaching
 jogging 4 putaran
 warming up
KAMIS  lari 25 putaran pace 85- Rest
90
 cooling down
 Streching  Streaching
 Jooging 4 putaran  Jogging 4 putaran
 Interval 400 m pakai  Warming up
JUMAT gawag 15 rest 2 menit  Lari ringan 20 putaran
  Cooling down  Cooling down
 Streaching
 Jooging 4 putaran
SABTU  Warming up
 Tes limit 3000 meter Rest
pakai gawang
 Cooling down
MINGGU - -

 Keterangan

Pagi : jam 06 : 00- Selesai

Sore : jam 15:00 – Selesai