180 minutes a week on the treadmill to push harder than those who just want to stay fit, for that runner who wants to keep up with their Sunday runners’ friends.
These 180 minutes are more challenging than those of someone who just wants to stay fit.
We have inserted a speed session on Wednesday in order to recover from a possible Sunday effort such as garetta or long.
3 hours for the tuning of your engine:
Week | L | M. | M. | G. | V. | S. | D. |
1 | R. | R. | RM 5 x 1 km rec 3 ′ | R. | CL 40 ‘+ AL 5 X 100 | R. | LL 1:15 |
2 | R. | R. | CL 40 ′ + SAL 10 x100 m rec 1,30 ′ | R. | CL 1:00 | R. | Cm 30 ′ or race |
3 | R. | R. | RL 3 x 2 km rec 4 ′ | R. | CL 40 ‘+ AL 5 X 100 | R. | LL1: 15 |
4 | R. | R. | RB 10 x 400 m rec. 1 ′ 30 “ | R. | CL 1:00 | R. | Cm 30 ′ or race |
Legend : AL = lengthen; CL = slow run; CM = average stroke; LL = long slow; R = rest; Rec = recovery; Var = variations; RM = repeated averages; SAL = uphill sprint; RB = short repetitions