Ora nei programmi interi che scarico leggo certi tempi relativamente "fattibili".
Ecco invece alcuni pezzi delle note per un atleta da 15' sui 5k:
ok andiamo sugli esempi:long run at 80% from 1 hr to 1 hr 20:00, medium run at 90% from 30:00 to 40:00, short fast run at 95% from 15:00 to 20:00, long intervals of 3k - 2k at 100%, medium intervals of 1000m / 800m at 102/104%, short intervals of 600/400m at 105/108%, where those percentages are referred to the 5k time
fin qui ok... dura perché son 9k di ripetute a ritmo 5k ma il recupero è generoso100% of speed = 3:00 per km (this speed is good for some interval till 2000m, using a general volume of 8-10 km like 1000 / 2000 / 1000 / 2000 / 1000 / 2000 with 3:00 recovery, in 3:00 / 6:00, for example). The goal is to increase the ability in removing lactate from muscular fibres. This training has a direct influence in raising the Anaerbic Threshold.
non ho fatto i conti su di me ma mi pare tutto fattibile105% of speed (3:00 less 9.0 = 2:51) is SPECIFIC SPEED ENDURANCE. The goal is to increase the ability in accumulating lactate. We can develop a global volume of 5 km, using intervals between 500m and 1km (2 x 1000 in 2:50, rec. 3:00, plus 6 x 500 in 1:25 rec. 1:00, for example)
110% of speed (3:00 less 18.0 = 2:42) is HIGH SPEED ENDURANCE. The goal is to increase the ability in producing lactate. We can use this speed for a global volume of 3000 / 3500m, using intervals from 400m to 600m, example 400 / 600 / 400 / 600 / 400 / 600 / 400 in 64.0 / 1:36 with 1:30 of recovery.
Speed faster than 110 % (for example, 200m in 27.0, 400m under 60.0, 1000m under 2:40) : have a MECHANICAL goal, and/or can work for increasing the LACTIC POWER. We can use only few repetitions with very long recovery.
Andiamo invece nelle velocità più lente:
ok ripetute da 3k o CV a ritmo 10k più o meno95% (3:09 per km) : the goal is to increase AEROBIC POWER. We can use long intervals (for ex, 3 x 3000 in 9:27 + 1000m fast at the end, with 3:00 recovery) for a global volume of 10-15 km, but also LONG CONTINUE RUN for 6-7 km in 18:54 / 22:03. The ability in EXTENDING this speed can give a better base for the workouts FASTER than the 100% speed, helping in raising your Threshold.
Che correre 10km a RG5k+18" sia molto facile lo dice lei (cit.), ma correrne 20 in allenamento a me pare direttamente impossibile90% (3:18 per km) : the goal is to increase the support for the AEROBIC POWER. You use this ONLY with continue run, starting from 10km for looking for extending your endurance till 20km. Running 10k in training in 33:00 for an athlete of 15:00 in 5km is very easy, but he cannot run in short time in 31:00 if doesn't become able to extend his long run till 20k in 66:00.
ma che sei scemo o ci piji per i fondelli? i lunghi anche da 30 a 27" da RG5?85% (3:27 per km) : the goal is to increase AEROBIC ENDURANCE, that is connected, more or less, with the AEROBIC THRESHOLD. You can start with 15-18 km, for going till 30km.
Ok qui dice 85%, mentre in introduzione dice 80%. Ma fosse anche 80% gli fai fare un lungo da 30 a 3:36? boh rimango perplesso onestamente