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TF50
36
Fr 25 Min. Nach 10 Min. je 1 Min.
laufen
35 Min. Laufen im moderaten
Tempo
In der vierten Woche nach 10 Min. gehen
jeweils 2 Min. laufen. Die Herzfrequenz
dabei einhalten
In der vierten Woche das Tempo je
1 Min. anziehen. Die Herzfrequenz
dabei einhalten.
WOCHE 5 + 6
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 30 Min. Gehen und Laufen im
Wechsel
40 Min. Laufen nach Herzfrequenz
Mi 30 Min. Gehen und Laufen im
Wechsel
40 Min. Laufen nach Herzfrequenz
Fr 30 Min. Gehen und Laufen im
Wechsel
40 Min. Laufen nach Herzfrequenz
In der fünften Woche nach 8 Min. je 3 Min.
laufen. In der sechsten Woche nach 6 Min.
je 3 Min. laufen. Die Herzfrequenz dabei
einhalten.
Achten Sie auf Ihre Herzfrequenz.
WOCHE 7 + 8
Anfänger Fortgeschrittene
Tage Dauer Intensität Dauer Intensität
Mo 35 Min. 8 Min. Gehen, 5 Min.
Laufen
45 Min. Laufen nach Herzfrequenz
Mi 35 Min. 8 Min. Gehen, 5 Min.
Laufen
45 Min. Laufen nach Herzfrequenz
Fr 35 Min. 8 Min. Gehen, 5 Min.
Laufen
45 Min. Laufen nach Herzfrequenz
In der achten Woche steigern: 5 Min. Ge-
hen, 7 Min. Laufen. Die Herzfrequenz dabei
einhalten.
Wenn Sie sich t fühlen, dann bauen
Sie ein paar Treppen oder Hügel in
Ihr Training mit ein.
Cool-Down ca. 5 Min. Das Training bei geringem Widerstand und ruhigem Tempo
ausklingen lassen. Den Organismus sanft wieder
runterfahren.
36


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