Workouts



Speeds to keep to:

RS - Reference speed: should correspond to the deflection speed as registered by the Conconi test, at the lactate endurance threshold speed (4 millimoli), as registered by the lactate test, at an average speed per kilometer over 3 km + 10%, and at the average speed per kilometer after a 10 km course on a flat surface, possibly during a race.
SLOW – to be run at 50”- 60” slower than the RS
MEDIUM UP TO 14 KM – to be run at 10” - 20” slower than the RS
MEDIUM UP TO 24 KM – to be run at 20” - 30” slower than the RS
PROGRESSIVE – to be run at three different speeds: the first at 60 - 50” slower than the RS at the beginning; the second at 40 – 30” slower than the RS during the middle part; and the third at 10 – 20” slower than the RS in the final part
NUMEROUS LONG SPRINTS – 1 km sprints should be run 10” faster than the RS; 2 km sprints at 5” faster than the RS; and 3 km sprints at 1-2” faster than the RS
NUMEROUS SHORT SPRINTS – the 200 meters should be run 1-2” slower than the speed held to in the 3 km test, the 300 meters 2-3” slower than that of the 3 km test, and the 500 meters 5-7” slower than that of the 3 km test
SPEED DURING THE RACE – usually to be run at 40-50” slower than the RS, but it depends mostly on the level of the runner.

 

TRAINING:

 

 

 

 

 

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