Running fast: the essential workouts – second part

After analyzing some tests to evaluate the athletic sizes , we have seen a part of the  workouts to increase speed . 

We complete the discussion of this topic by illustrating other types of training.

The following are the fundamental sessions that contribute to the improvement of aerobic capacity or power.

6 MEDIUM RUN (medium bottom)

This type of training should be included in the construction period, in the development phase of aerobic capacity (or endurance). 

It is a run with an intensity higher than 80% of the maximum oxygen consumption.
The pace of the medium bottom is about 8% faster than that of the slow bottom. 

Therefore, if you run the slow at 5 ‘per km, the pace of the medium should be 4’36 ”per km. For those who know their anaerobic threshold, the speed to keep should be about 10% slower. (R. Albanesi). 

According to O. Pizzolato, on the other hand, the pace must be around + 25/30 ″ compared to the 10 km record. 

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In this training the anaerobic abilities of the athlete are not stimulated as during this type of session the quantity of lactic acid remains constant.

 It is a fundamental session for those who dedicate themselves to races from 10 km to half marathon where the anerobic threshold and aerobic capacity are the most important athletic parameters.

According to Albanesi, the distance to run based on the race to be prepared is as follows:

– for races of 5 km the max length of the medium fund is 7/10 km
– for races of 10 km the max length of the medium fund is 10/14 km
– for half marathon races the max length of the medium fund is 10/18 km
– for marathon races the maximum length of the medium cross-country is 20/28 km.

7 PROGRESSION (progressive fund)

It is a training in which the running pace is gradually increased during the session; it is a rather immediate training methodology to learn as it reflects a normally spontaneous mechanism for all runners.

The fundamental concepts in this type of session are the “fraction” and the number of fractions which usually range from a minimum of 2 to a maximum of 4. 

The rhythm to keep depends on the number of fractions and the distance traveled in the single fraction. We therefore distinguish between:

– PROGRESSIVE WITH 2 FRACTIONS (serves to maintain aerobic endurance and anaerobic threshold)
a) 2/3 of the distance courses at a slow bottom pace and 1/3 of the average distance

b) 50% at the slow fund rate and 50% at the medium fund rate.
– PROGRESSIVE WITH 3 FRACTIONS (aerobic capacity, anaerobic threshold and maximum oxygen consumption)
a) 2/3 or half of the slow bottom distance; the rest at medium depth with the last km run to the maximum

b) 50% slow fund; 30% medium fund; 20% race pace 10 km
generally used by marathon runners and consists in an adaptation of the 3-lap one to the greater distance. Generally it is run 50% -30% -10% -10% starting at the slow bottom rhythm and an increase of 10 ″ per fraction.
The maximum distance to cover also in this case varies according to the race to be prepared:
for races of 5 km max 10/12 km
for races of 10 km max 10/15 km
for half marathon races max 10/18 km
for races of marathon max 15/20 km


It is a type of session that is part of the continuous training mode because there are no recovery breaks a priori. 

Since the intensity at which it takes place is quite high, it happens (especially for runners who are not yet very expert) to divide it into two fractions.

 Precisely because the intensity is high (close to that of the anaerobic threshold) the km to be covered cannot be many. 

It is preferable to run the fast short session on the track or on a sliding track on the plain in order to avoid any uphill sections or frequent curves.

This type of training serves to increase the ability to sustain a high physical effort for a long time: running at high intensity stimulates the muscle fibers to make the best use of the oxygen .

It the blood carries and helps to increase the number and size of mitochondria in the muscles. and to optimize the activity the aerobic enzymes.

The race pace to be kept will be approximately equal to the 10 km + 15 ″ record and the km to cover will range from 5 to 10 depending on the distance of the race that is being prepared.

The fast short can be worthily replaced by a road race which also helps on a psychological level to maintain certain rhythms.

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