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
- Promesse
- Messaggi: 1520
- 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