H13
Coaching
The program of heart/circulation (cardiovascular) training is the one with the lower load pattern of
the 4 Coaching programs. The objective of the training is to lead to a healthy increase of
the capacity of your cardiovascular system.
Sample training weeks with the 4 Coaching programs:
(Since all the Coaching programs will be adapted to your own needs and capacities, the sample
weeks presented in the following section would only in exceptional cases correspond exactly to your
own individual training weeks)
Coaching Training Samples
1. Heart - circulation training:
(sample with 3 training units per week)
At the beginning of the training:
1. Unit: cardio-vascular training for 20 min with low heart pulse rate.
2. Unit: fixed program no. 6 for 19 minutes.
3. Unit: pulse controlled fixed program with individual pulse rate prescriptions.
After about 24 weeks of training:
1. Unit: cardio-vascular training for 45 min with low heart pulse rate.
2. Unit: pulse controlled fixed program with individual pulse rate prescriptions.
3. Unit: fixed program no. 4 for 35 minutes.
1. unit: fixed program no. 3 for 33 minutes.
2. unit: 30 min pulse controlled fixed program with individual pulse rate prescriptions.
3. unit: fixed program no. 12 for 25 minutes.
4. unit: 35min training at the individual endurance pulse rate.
5. Test for re-evaluation and determination of your personal heart pulse rate at training.
(This test will be carried out every 4 weeks, as was already mentioned in page H12.)
After about 18 weeks of training:
1. unit: 50 min training at the individual endurance pulse rate.
2. unit: pulse controlled fixed program with individual pulse prescriptions.
3. unit: fixed program no. 4 for 35 minute.
4. unit: pulse controlled fixed program with individual pulse rate prescriptions.
5. unit: fixed program no. 17 for 53 minute.
2. Fitness training:
(sample training with 5 training units per week)
The program about
fitness training
is a classic among the 4 Coaching programs. It helps you
achieve endurance and fitness. It focuses on low intensity, somehow longer training units.
After the first training units are completed, the user should take a personal pace to be able to run
the following training units as prescribed by the program, in a comfortable schedule and without hurry.
Otherwise, this would have a negative impact on the whole Coaching training, since it will cause
many irregularities, interruptions, and general frustration.
Training profile / pace
At the beginning of the training:
Training Samples
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