	Гонка Утробина 09.03.24
	Марафон МГУ 2024
	Первенство МГУ, эстафета 05.02.24

Ближайшие дни рождения:

1.5 Наталья Кроткова

1.5 Мария Теплоногова

10.5 Дмитрий Зиновьев

13.5 Вадим Маслов

15.5 Анна Соколова

Полный список

Тренировочный план подготовки к беговому марафону

Week 1	REST	60' long jog 3 x 100m speed-up run	REST	STRENGTH	40' regular run COORDINATION	REST	120' long jog
Week 2	REST	75' long jog 3 x 100m speed-up run	REST	STRENGTH	50' regular run COORDINATION	REST	135' long jog
Week 3	REST	60' regular run COORDINATION	REST	45' long jog 3 x 100m speed-up run	REST	competition feeling 10k	REST
Week 4	REST	45' long jog 3 x 100m speed-up run	REST	STRENGTH	ALTERNATIVE i.e. 30'-45' bike, swim, skating easy	REST	100' long jog last 10' speed
Week 5	REST	60' regular run STRETCHING	45' long jog COORDINATION 3 x 100m speed-up run	STRENGTH	Fartlek 10' warm up run 2' - 3' - 4' - 3' - 2' (all at fast speed) with 2'-3' jog trot 10' cool down run	REST	135' long jog
Week 6	REST	70' regular run STRETCHING	45' long jog COORDINATION 3 x 100m speed-up run	STRENGTH	Fartlek 10' warm up run 3' - 5' - 7' - 5' - 3' (all at fast speed) with 2'-3' jog trot 10' cool down run	REST	150' long jog
Week 7	REST	80' regular run STRETCHING	45' long jog COORDINATION 3 x 100m speed-up run	STRENGTH	30' regular run STRETCHING	REST	your competition test 21k
Week 8	REST	ALTERNATIVE i.e. 30'-45' bike, swim, skating easy	30' regular run COORDINATION 3 x 100m speed-up run	REST	Fartlek 10' warm up run 10 x 1' (all at fast speed) with 1' jog trot 10' cool down run	REST	120' long jog
Week 9	REST	80' regular run STRETCHING	45' long jog COORDINATION 3 x 100m speed-up run	STRENGTH	60' speed switch run in turns: 5' regular run / fast run incl. 5' warm up/cool down run	REST	135' long jog + 45' regular run
Week 10	REST	80' regular run STRETCHING	45' long jog COORDINATION 3 x 100m speed-up run	REST	75' speed switch run in turns: 5' regular run / fast run incl. 5' warm up/cool down run	REST	120' long jog + 45' regular run
Week 11	REST	ALTERNATIVE i.e. 30'-45' bike, swim, skating easy	30' regular run STRETCHING	REST	2 x 15' fast run with 5' jog trot incl. 5' warm up/cool down run	REST	60' long jog STRETCHING
Week 12	REST	30' regular run COORDINATION	REST	30' regular run STRETCHING	REST	REST or 15' warm up run	CONGRATULATIONS!

Methods

		% of maximum heart rate
warm up / cool down	warm up / cool down run	< 70
long jog	basic training / endurance training	70 - 75
regular run	extensive endurance training (for marathon)	75 - 80
speed switch run	training at the anaerobic threshold	80 - 90
fast run / speed endurance	training at the anaerobic threshold	85 - 90
Fartlek	training at the anaerobic threshold	87 - 93
speed-up run	from slow jog to sprint using good running technique
jog trot	slow jog / trotting for regeneration

Strength	Strength training for runners - see examples
Stretching	Stretching for runners - see examples
Coordination	running style techniques (Skippings, Dribblings, Kick-backs, etc. for 50 - 100 m)

Performance diagnosics are strongly recommended - for healthy and individual training intensities.

Таблица Кубка МГУ

Мужчины
1. Старовойтов Егор	175
2. Зеленин Егор	132
3. Высоцкий Иван	130
4. Смирнов Кирилл	124
5. Краснов Андрей	118
6. Цыганков Дмитрий	110
7. Бодров Антон	105
8. Маслов Вадим	96
9. Усатов Александр	89
10. Средняков Александр	88

Женщины
1. Симакова Инна	175
2. Нефедова Анна	156
3. Осипова Елизавета	123
4. Молчанова Екатерина	118
5. Словогородская Анна	110
6. Шадрина Екатерина	99
7. Малеева Татьяна	95
8. Царькова Ольга	92
9. Злобина Анастасия	81
10. Абрамова Наталья	80

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Полезная информация:

- Одежда лыжника
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- Инструменты для подготовки лыж
- Лыжные смазки
- Подготовка лыж
- Лыжные нормативы
- Жесткость лыж Fischer
- План подготовки к беговому марафону