michael rimmer, 800m 1'43.89, inverno:
Saturday – AM: 35min run. PM: 25min run
Sunday – 10-12 miles
Monday – AM: 35min run. PM: 25min run
Tuesday – AM: Grass or track session totaling 5 miles volume. This might be 2x (1 mile, 1200m, 800m, 400m) with a recovery jog of 200m. PM: 30min spin bike session and weights
Wednesday – AM: 35min run. PM: 30min run
Thursday – AM: 35min run. PM: 25min run
Friday – AM: Trail session such as 10x2min efforts with 1min jog recovery or, once every two weeks, a hill session which would be 10x1min hill sprints with a jog back recovery. PM: 30min spin bike session and weights
allenamento BRITISH
Re: allenamento BRITISH
stephanie twell.
4'02, 14'54.
periodo intensità:
Saturday: Volume session on grass with long reps such as 10 minutes, 5x1200m and 800m.
Sunday: 80-90 minutes at 6:10-6:30 pace over undulating forest trails.
Monday – AM: 30 minutes easy at 6:45 pace.
PM: 50 minutes steady at 6.00 pace followed by strength and conditioning.
Tuesday – AM: Grass session, 30-35 minutes effort such as 5 minutes, 2×3 minutes, 5 minutes, 2×3 minutes, 4×2 minutes.
PM: Squad session.
Wednesday – AM: 20 minutes easy running at 7-8:00 pace depending on how my ankle feels.
PM: 45-50 minutes at 5:40-6:00 pace and strength and conditioning.
Thursday – AM: 20 minutes tempo run with 2×12 minutes.
PM: 30 minutes of hills with 6-8 steep hills.
Friday: 40-50 minutes on treadmill at altitude. I will sometimes run again in the evening and also do strength and conditioning.
4'02, 14'54.
periodo intensità:
Saturday: Volume session on grass with long reps such as 10 minutes, 5x1200m and 800m.
Sunday: 80-90 minutes at 6:10-6:30 pace over undulating forest trails.
Monday – AM: 30 minutes easy at 6:45 pace.
PM: 50 minutes steady at 6.00 pace followed by strength and conditioning.
Tuesday – AM: Grass session, 30-35 minutes effort such as 5 minutes, 2×3 minutes, 5 minutes, 2×3 minutes, 4×2 minutes.
PM: Squad session.
Wednesday – AM: 20 minutes easy running at 7-8:00 pace depending on how my ankle feels.
PM: 45-50 minutes at 5:40-6:00 pace and strength and conditioning.
Thursday – AM: 20 minutes tempo run with 2×12 minutes.
PM: 30 minutes of hills with 6-8 steep hills.
Friday: 40-50 minutes on treadmill at altitude. I will sometimes run again in the evening and also do strength and conditioning.
Re: allenamento BRITISH
gemma steel, 31'27, 1h09, campionessa europea cross 2014.
inverno:
Saturday – Hill repetitions – 8 x 2 minutes or 6 x 3 minutes
Sunday – 13 miles steady run
Monday – am: 7 miles; pm: 7 miles
Tuesday – Session such as 6 x 1 mile, 16x400m on grass or 5x (3 minutes, 2 minutes, 1 minute off 1 minute recovery)
Wednesday – am: 10 miles at 6:30 pace; pm: 5 miles
Thursday – am: 7 miles at 6:00 pace; pm: 7 miles at 6:15 pace
Friday – Rest
inverno:
Saturday – Hill repetitions – 8 x 2 minutes or 6 x 3 minutes
Sunday – 13 miles steady run
Monday – am: 7 miles; pm: 7 miles
Tuesday – Session such as 6 x 1 mile, 16x400m on grass or 5x (3 minutes, 2 minutes, 1 minute off 1 minute recovery)
Wednesday – am: 10 miles at 6:30 pace; pm: 5 miles
Thursday – am: 7 miles at 6:00 pace; pm: 7 miles at 6:15 pace
Friday – Rest
- marekminutski
- Seniores
- Messaggi: 2468
- Iscritto il: lun 1 feb 2016, 22:51
Re: allenamento BRITISH
Io noto che Rimmer fa relativamente poca qualità rispetto alla Twell (in senso "positivo", cioè la tabella della Twell mi pare bella dura). La Steel pare tenda a fare quello che sto facendo io ora cioè "schiacciarsi" in una finestra di tempi molto ristretta (easy runs che più che altro sono moderate runs...)
Re: allenamento BRITISH
la tab di rimmer è invernale... quella della twell preagonistica.
della steel non abbiamo i tempi delle ripetute.
della steel non abbiamo i tempi delle ripetute.
Re: allenamento BRITISH
Andrew Butchart, specialista cross, 13'29 sui 5000.
settimana invernale:
Saturday – AM: session – 16x1minute reps; PM: 5miles
Sunday – AM: 14-17miles steady
Monday – AM: 8 miles; PM: 5 miles
Tuesday – AM: 5 miles; PM: hill session
Wednesday – AM: 11miles; PM: yoga
Thursday – AM: 5 miles; PM: session – 7x1km reps.
Friday – AM: 8 miles
settimana invernale:
Saturday – AM: session – 16x1minute reps; PM: 5miles
Sunday – AM: 14-17miles steady
Monday – AM: 8 miles; PM: 5 miles
Tuesday – AM: 5 miles; PM: hill session
Wednesday – AM: 11miles; PM: yoga
Thursday – AM: 5 miles; PM: session – 7x1km reps.
Friday – AM: 8 miles
Re: allenamento BRITISH
Keely Hodgkinson, 800ista 2a a tokio con tempone, 19 anni, tabella invernale:
Monday: 60 minutes on the cross trainer then core circuit (outside of coronavirus lockdown this would usually be a swim session)
Tuesday: track session – anything from 600s, tempos or 300s, then 30 minutes on the cross trainer (pm)
Wednesday: 30 minutes steady run and gym
Thursday: tempo day – for example 3 x 8 minutes (am), 30 minutes on the cross trainer (pm)
Friday: rest day
Saturday: longer session such as ‘gears’ (like a progression run), running in different zones for different amounts of time
Sunday: 50-55-minute run or hill session
poi come sedute ultra specifiche parla di un 3x500 rec 5' a R8 e di un 6x300 rec 7´a R4
https://athleticsweekly.com/performance ... 039948062/
Monday: 60 minutes on the cross trainer then core circuit (outside of coronavirus lockdown this would usually be a swim session)
Tuesday: track session – anything from 600s, tempos or 300s, then 30 minutes on the cross trainer (pm)
Wednesday: 30 minutes steady run and gym
Thursday: tempo day – for example 3 x 8 minutes (am), 30 minutes on the cross trainer (pm)
Friday: rest day
Saturday: longer session such as ‘gears’ (like a progression run), running in different zones for different amounts of time
Sunday: 50-55-minute run or hill session
poi come sedute ultra specifiche parla di un 3x500 rec 5' a R8 e di un 6x300 rec 7´a R4
https://athleticsweekly.com/performance ... 039948062/
Re: allenamento BRITISH
Certo non è che corrano chissà quanto. Alla fine la maggior parte dei giorni sono tipo di "cazzeggio", ma poi quando si fa sul serio si fa sul serio.
Mi piace!
Mi piace!
Gym: squat 110k / panca 70k / stacco 145k
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052
Re: allenamento BRITISH
I lavori ultra specifici sono micidiali. Direi quasi impossibili
400 53”90
800 2’02”85
800 2’02”85
Re: allenamento BRITISH
Ho visto ora... 7x300 a rg400??? Anche se avesse 1h di recupero penso non sia fattibile
C'è gente più enigmatica di me e zazs
C'è gente più enigmatica di me e zazs
Gym: squat 110k / panca 70k / stacco 145k
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052
Run: 10k 37':40" / 3k 10':22" / 1,5k 4':44" / 0,8k 2':16" / 0,4k 1':00"
Watt: 20' 318 / 10' 344 / 5' 381 / 1' 549 / max 1052