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Бегуны против Лыжников 2024
Звонцовский километр 04-10-24
Кросс Карпова 19.10.2024



5.1 Юлия Краснова

18.1 Татьяна Сорокина

19.1 Всеволод Соловьев

22.1 Николай Еремин

24.1 Дмитрий Ерхов

Полный список
Кросс лыжников МГУ памяти А.А.Карпова



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.

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
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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