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  • Menu Latihan Lari

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    1. Fartlek is a Swedish speed play training that involves running at varying speeds for 30 minutes 1x per week anywhere as a new or advanced runner. An example is 10 minutes warming up, 15 minutes varying speeds, 5 minutes cooling down. 2. Tempo runs are done uncomfortably hard at 85% max heart rate 1x per week on a track, treadmill or roads for 10k-half marathon race pace over distances like 10k for 6-10km. It builds endurance and mental toughness. 3. Interval training specifically prepares for races done on a track at 90% max heart rate with a warm up and cool down. Examples include sets of 400m x 10,

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    1. Fartlek is a Swedish speed play training that involves running at varying speeds for 30 minutes 1x per week anywhere as a new or advanced runner. An example is 10 minutes warming up, 15 minutes varying speeds, 5 minutes cooling down. 2. Tempo runs are done uncomfortably hard at 85% max heart rate 1x per week on a track, treadmill or roads for 10k-half marathon race pace over distances like 10k for 6-10km. It builds endurance and mental toughness. 3. Interval training specifically prepares for races done on a track at 90% max heart rate with a warm up and cool down. Examples include sets of 400m x 10,

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    Download as DOCX, PDF, TXT or read online from Scribd
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    6 views1 page

    Menu Latihan Lari

    Uploaded by

    haritsghifar99
    1. Fartlek is a Swedish speed play training that involves running at varying speeds for 30 minutes 1x per week anywhere as a new or advanced runner. An example is 10 minutes warming up, 15 minutes varying speeds, 5 minutes cooling down. 2. Tempo runs are done uncomfortably hard at 85% max heart rate 1x per week on a track, treadmill or roads for 10k-half marathon race pace over distances like 10k for 6-10km. It builds endurance and mental toughness. 3. Interval training specifically prepares for races done on a track at 90% max heart rate with a warm up and cool down. Examples include sets of 400m x 10,

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    1.

    Fartlek
    Speed play in swedish.
    Not a sprint speed.
    Newbie to advance runner.
    Pre-season, build your base.
    Place:
    Anywhere, 30 min average, 1x a week.
    Example:
    10 min warm up, 15 min fartlek, 5 min cool down.

    2. Tempo run
    Uncomfortably hard.
    1x a week.
    Pace: 85% max HR.
    Track/treadmill/Road.
    10 KM-HM race pace.
    Smart watch indicator.
    Benefits:
    Build stamina and endurance, mental toughness, lactic treshold training.
    Example:
    10 KM: 6-10 KM, HM: 10-12 KM, FM: 12-16 KM

    3. Interval training
    Uspesific race preparation.
    Track.
    90% max HR effort.
    How to:
    Warm up an cool down
    400x10
    800x6
    1200x4
    2000x4
    Rest between sets 2-3 min.
    Benefits:
    Aerobic capacity, boost VO2 Max, Stronger and Faster.

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