PROGRAM LATIHAN LONG DISTANCE / MERENTAS DESA

JADUAL LATIHAN

FASA ISNIN SELASA RABU KHAMIS JUMAAT

PERSEDIAAN 1. DRILLS 1. DRILLS 1. DRILLS 1. BEBANAN
CONDITIONING 2. DAYA T AHAN KARDIO 2. DAYA TAHAN KARDIO 2. DAYA TAHAN KELAJUAN 2. (STRENGTH ENDURANCE) UJIAN
( MINGGU 1) 2KM X 2 = 1 SET (JEDA) (SPEED ENDURANCE) 3. KELENTURAN KECERGASAN
FOKUS = ≥ 4KM 100M 20 SAAT X 10 = 1 SET
LAKUAN 3 SET

PRA-PERTANDINGAN 1. SPECIFIC DRILLS 1. DRILLS 1. SPECIFIC DRILLS 1. BEBANAN

(SPECIFIC) 2. MUSCLE ENDURANCE 2. DAYA TAHAN 2. DAYA TAHAN KARDIO 2. KELENTURAN UJIAN
( MINGGU 2) 3. LSD 60 MINIT KELAJUAN (SPEED 6KM X 2 = 1 SET 3. EASY RUN 60 MINIT KECERGASAN
ENDURANCE)
100M 18 SAAT X 10 =1SET
LAKUAN 3 SET

PERTANDINGAN 1. SPECIFIC DRILLS 1. SPECIFIC DRILLS 1. SPECIFIC DRILLS 1. BEBANAN

(MINGGU 3) 2. DAYA TAHAN KELAJUAN 2. DAYA TAHAN KARDIO 2. DAYA TAHAN KARDIO 2. KELENTURAN UJIAN
( SPEED ENDURANCE ) 6-10KM = 1 SET 4KM X 3 = 1 SET 3. EASY RUN 2 JAM KECERGASAN/
200M 40 SAAT X 5 = 1 SET X UJIAN MASA
LAKUAN = 3-5 SET