To choose the speed at which to carry out the various workouts at the tables, you can rely on the rhythm and intensity of your breathing.
In the diagrams you will find three abbreviations:
CRF = Running with easy breathing, which is a slow running pace, at which it is easy to chat.
CRLI = Running with slightly engaged breathing, i.e. a running pace a little less gentle than the CRF, which still allows you to speak but with more difficulty.
CRI = Running with committed breathing, a sustained pace, which leaves you the urge only to exchange a few words.
TRAINING = These are the days dedicated to training, possibly alternating.
THE HEART RATE alternatively, as a reference for the intensity of effort in Tables 2, 3, 4 and 5 the number of heartbeats is showed, expressed as a percentage of the maximum heart rate, FCM.
This can be got with a good approximation thanks to the simple formula “220 – years of age”.
For more precise references, you can calculate your HRM with a test that involves running at maximum speed, such as the Conconi test.
WARM-UP If there are variations in pace and uphill running, it is best to do 15-20 ‘of slow running and 10-15’ of stretching first.
Prepare for a SHORT RACE (10-12 km) by also
training on the treadmill.
This is also a program designed for preparing for a 10-12 km run. Compared to the table above, which plans to carry out all three weekly workouts on the TR, it differs in that the weekend session (workout 3) is run outdoors.
Here too, for the rhythm, reference can be made to breathing or to the number of pulsations (see box “Key for all tables”).