PROGRAM LATIHAN BULANAN

Nama : Freda Adi Wardana

Usia : 23 Tahun

Heart rate max : 197 Bpm

SENIN SELASA RABU KAMIS JUMAT SABTU MINGGU

Minggu Rest Easy run 10 K + Optional -Warming up Rest Easy run 10 K + 4 x 20 Long Run 20 KM
1 Cross 4x20 second Rest day / -Tempo run 5 Cross second strides run (road) pace 5.50
training/core strides run (after easy run 5 KM (pace 4.30) training/core (after run)
work run) KM -Run with pace work
target 10 KM
(pace 5.00)
Minggu Rest Easy run 11 K + Optional -Waming up Rest Easy run 10 K + 4 x 20 Long run (trail
2 Cross 4x20 second Rest day / easy run 2 KM Cross second strides run running 25 KM)
training/core strides run (after easy run 5 -Interval training training/core (after run)
work run) KM Lari 1 KM, 4 work
menit (ulangi 4X)
Jeda setiap
penggulangan 2
menit
-coolingdown
jogging 2 km
Minggu Rest Easy run 12 K + Optional -warming up Rest Easy run 10 K + 4 x 20 Long Run 21 KM
3 Cross 4x20 second Rest day / -jogging 2,5 KM Cross second strides run (road) pace 5.30
training/core strides run (after easy run 5 -fartlek run 6x training/core (after run)
work run) KM ulangan work
-coolingdown
jogging 2,5 KM
Minggu Rest Easy run 13 K + Optional -warming up Rest Easy run 10 K + 4 x 20 Long run (trail
4 Cross 4x20 second Rest day / -jogging 3 KM Cross second strides run running 30 KM)
training/core strides run (after easy run 5 -sprint 40 M 6 x training/core (after run)
work run) KM ulangan work
-sprint 60 M 4x
ulangan
- Jeda setiap
penggulangan 2
menit
-coolingdown
jogging 2 KM

Keterangan :

1. Latihan bisa dilakukan pagi atau sore (lebih baik lakukan setiap pagi dan sore
 )
2. Latihan core work bisa dilihat di aplikasi NIKE Coach
3. Trail running usahakan bermain dengan elevasi jangan flat
4. Latihan tidak boleh bolong (bolos traktir STMJ sak ROTINE)
5. Siksorogo harus masuk 5 besar
6. Sementara program 1 bulan dulu dilihat progresnya
7. Sebelum latihan lakukan pemanasan minimal 15 menit
8. Cek denyut nadi awal dan catat
9. Denyut nadi latihan 60 - 80 % dari denyut nadi maksimal