Tag: allenamento
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Fartlek runs
Despite its intriguing Swedish name, fartlek is actually very simple. It involves a continuous run in which periods of faster running are interspersed with periods of easy or moderate-paced running, rather than periods of complete rest, as with classic interval training. This form of unstructured speedwork allows for plenty of flexibility. For instance, you can…
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Ladder Workouts: Ascending and Descending Track Intervals | Training Plan Blog
The Effort-Based Approach (Recommended)Rule: Maintain the intended effort domain across distances.Result: Shorter intervals will naturally be faster. Example at 5K effort:Distance Approximate Pace200m 3K pace400m 3K-5K pace600m 5K pace800m 5K pace1000m 5K-10K pace1200m 10K pace Intermediate Ascending LadderWorkout: 400-600-800-1000-1200 at 5K-10K effortRecovery: 2 minutes between all intervalsTotal volume: 4,000m (2.5 miles) Focus: Building through longer…
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Ripetute per la mezza maratona
Ripetute per la mezza maratona: come allenare la tenuta del ritmo (tabelle) Questo approccio è pensato per runner intermedi che corrono già 3–4 volte a settimana.Nell’articolo trovi tabelle di riferimento, criteri di ritmo, progressioni e segnali pratici per capire quando stai esagerando (e come correggere). Frequenza ideale: 1 seduta/settimanaNumero efficace: 3–6 ripetuteDistanze chiave: 1000–3000 mIntensità: ritmo mezza ±…