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
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marekminutski
- Promesse
- Messaggi: 1483
- 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...)
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