С25K план:
Неделя 1: 20.09 - W1D1 5minWW + 60secJ/90secW (8)
22.09 - W1D2 5minWW + 60secJ/90secW (8)
25.09 - W1D3 5minWW + 60secJ/90secW (8)
Неделя 2: 28.09 - W2D1 5minWW + 90secJ/2minW (6)
01.10 - W2D2 5minWW + 90secJ/2minW (6)
04.10 - W2D3 5minWW + 90secJ/2minW (6)
Неделя 3: 06.10 - W3D1 5minWW + 200mJ/200mW/400mJ/400mW (2)
08.10 - W3D2 5minWW + 200mJ/200mW/400mJ/400mW (2)
11.10 - W3D3 5minWW + 200mJ/200mW/400mJ/400mW (2)
Неделя 4: 13.10 - W4D1 5minWW + 400mJ/200mW/800mJ/400mW/400mJ/200mW/800mJ
15.10 - W4D2 5minWW + 400mJ/200mW/800mJ/400mW/400mJ/200mW/800mJ
17.10 - W4D3 5minWW + 400mJ/200mW/800mJ/400mW/400mJ/200mW/800mJ
Неделя 5: 19.10 - W5D1 5minWW + 800mJ/400mW/800mJ/400mW/800mJ
21.10 - W5D2 5minWW + 1200mJ/800mW/1200mJ
24.10 - W5D3 5minWW + 3200mJ [~20min]
Неделя 6: 27.10 - W6D1 5minWW + 800mJ/400mW/1200mJ/400mW/800mJ
29.10 - W6D2 5minWW + 1600mJ/400mW/1600mJ
31.10 - W6D3 5minWW + 3600mJ [~25min]