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| Renato Canova |
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 I hope that you are interested in knowing the EXACT training of some top italian marathon runner. Here I want to inform about training of Gelindo Bordin, Olympic Champion in Seoul 1988. His preparation was shared in 5 periods : 1- 13 days in altitude in Sestriere (2000m) from 13 to 25 in July, developing volume. In this period Bordin ran 466 km having an average of 35,8 km per day 2- 7 days with athletic tests (2 competitions) 3- 17 days of intensive increase, in Mora (Sweden) from 3 to 19 of August 4- 18 days of extensive training, again in altitude in Sestriere, from 22 of August to 8 of September. During this period, Bordin ran 665 km, average 37 km per day 5- 23 days of tapering at sea-level, till Olympic Marathon, running also 50 km in progressive way in 2:41. I want also to give a detailed account of his training, per month. |
| Renato Canova |
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JULY First week (11-17) Mon, 11 : M) 36' easy (9 km) A) 3 km warm-up 20 km medium-fast progressive (for fractions of 5 km : average per km 3'12" - 3'08" - 3'05" - 3') 2 km warm-down (34 km) Tue, 12 : M) 52' moderate in Milano (13 km) + travel by car to Sestriere (2000m of altitude) A) 1:04' moderate (16 km) (29 km) Wed, 13 : M) 1:15' moderate (18 km) (1900m of altitude) A) 1 hr moderate (15 km) (2400m of altitude) (33 km) Thu, 14 : M) 1 hr moderate (15 km) (2050m) A) 1:15' moderate (18 km) (2400m) (33 km) Fri, 15 : M) 1 hr moderate (15 km) (2050m) A) 1 hr easy (14 km) (2400m) (29 km) Sat, 16 : M) 20' slow 40' fartlek with 1'/2'/3'/2'/1'/2'/3'/2'/1' fast recovery same time at 3'30" pace (18 km) A) 1:25' moderate (21 km) (2400m) (39 km) Sun, 17 : 2 hr climbing from 1600m to 1900m (30 km) Total volume first week : 227 km |
| Renato Canova |
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2nd week (18-24 of July) Mon, 18 : M) 1:15' moderate (19 km) (at 1900m) A) 1:15' moderate (18 km) (at 2400m) (37 km) Tue, 19 : M) 20' slow 5 x 9' fast (about 2900m) rec. 3' moderate (about 900m) 2 km warm-down A) 1:10' moderate (18 km) (at 2400m) (40 km) Wed, 20 : M) 1:30' medium (25 km) (1900m) A) 1:10' fast at 3'30" (20 km) (2400m) (45 km) Thu, 21 : 2:15' medium pace climbing from 1600m to 2400m (34 km) Fri, 22 : M) 1:07' moderate (17 km) A) 1:23' moderate (21 km) (2400m) (38 km) Sat, 23 : M) 25' easy 10 x 1'30" fast (500m about) + 10 x 1' fast (350m about) rec. 1' moderate (280m about) A) 1 hr easy (14 km) (2400m) (33 km) Sun, 24 : M) 1:15' medium at 3'30" (21 km) A) 1:15' moderate at 4' (18 km) (39 km) Total volume : 266 km |
| Intalligast |
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Very interesting, Renato. What is Bordin doing these days, by the way? |
| Renato Canova |
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3rd week (25-31 of July) Mon, 25 : M) 30' warm-up 3 x 5000m in 15'33" - 15'24" - 15'21" rec. 1000m in 3'21" - 3'17" (17 km in 52'56") A) 1 hr easy regeneration (14 km) (37 km) Tue, 26 : M) 1 hr medium at 3'20" (18 km) A) 40' moderate + stretching (10 km) + Travel Sestriere - Torino - Castelbuono (28 km) Wed, 27 : M) 20' easy (4,5 km) A) RACE IN CASTELBUONO, 11.5 km : 1st with the race record at 2'52" per km (16.5 km) (20 km) Thu, 28 : M) 52' moderate + stretching (13 km) Fri, 29 : M) 52' moderate in Milano (13 km) A) 1:35' medium pace at 3'30" (26 km) (39 km) Sat, 30 : M) 1:10' medium pace at 3'30" (20 km) A) 50' very easy + stretching (11 km) (31 km) Sun, 31 : M) 20' easy (4,5 km) A) RACE IN TERNI, 10 km : 1st at 2'51" pace (20 km) Total volume : 187 km |
| Renato Canova |
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Bordin is now responsable of the equipment of FILA. He has the control on fashion and on quality of the equipment. |
| Renato Canova |
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AUGUST 4th week (1-7 of August) Mon, 1 : M) 2:22' at even pace (3'40") like work of duration (38 km) Tue, 2 : M) 1 hr at 3'20" in Milano (18 km) A) Fly Milano - Mora (Sweden) 30' easy (7 km) (25 km) Wed, 3 : M) 1:12' at 3'30" (20.5 km) A) 1:28' moderate (22.5 km) (43 km) Thu, 4 : M) 40' warm-up 1 hr medium-fast progressive run (average 3'07" per km, last 7 km in 20'52") A) 1 hr moderate (15 km) (45 km) Fri, 5 : M) 1:13' at 3'30" (20.5 km) A) 1:18' at 4' (19.5 km) (40 km) Sat, 6 : Long distance medium pace : 41 km in 2:29'40" (average 3'39") with last 2 km in 3'06" - 3'03" (some problem in Achilles tendon !) Sun, 7 : M) 1:15' at 3'45" (20 km) A) Rest for some problem in Achilles tendon Total volume : 251 km |
| Renato Canova |
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5th week (8-14 of August) Mon, 8 : M) 40' fast at 3'10" (13 km) A) Rest for problems in tendons Tue, 9 : Rest (therapy and gymnastics) Wed, 10 : M) 40' fast at 3'10" (13 km) + therapies A) 43' fast at 3'05" (14 km) + therapies Thu, 11 : M) 1 hr moderate (15 km) + therapies A) 1:02' moderate (15 km) + therapies Fri, 12 : M) 1:03' at 3'40" (17 km) A) 1:13' moderate (18 km) (35 km) Sat, 13 : M) 1:10' at 3'40" (19 km) A) 1:32' at 3'50" (24 km) (43 km) Sun, 14 : M) 15' warm-up 27' fast at 3'10" (8.5 km) A) 20' warm-up 3 x 7000m rec. 1000m (23 km in 1:08'41", aver. 2'59") with 20'57" (av. 2'59"5) / 3'10" - 20'54" (av. 2'59") / 3'08" - 20'32"(av. 2'56") (40 km) (This is SPECIFIC MARATHON ENDURANCE) Total volume : 188 km |
| Renato Canova |
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6th week (15 - 21 of August) Mon, 15 : M) 50' moderate (hard rain) (13 km) A) 1:15' moderate at 3'45" (20 km) (33 km) Tue, 16 : Rest (fever at 38°5) Wed, 17 : 55' easy (14 km) (yet some fever) Thu, 18 : 45' easy (11 km) (yet some fever) Fri, 19 : M) 15' warm up + 25' at 3'18" (7.6 km) A) 40' moderate (10 km) (21 km) Sat, 20 : M) Travel to Italy + 30' easy A) RACE AMATRICE-CONFIGNO (8.5 km) : 1st at 3'02" (6.5 km climbing) with the race record Sun, 21 : M) 35 km in 2:15' at 3'50" A) Travel to Sestriere Total volume : 145 km |
| Renato Canova |
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7th week (22 - 28 of August) Mon, 22 : M) 1:12' moderate (18 km) A) 1:28' moderate-medium (23 km) (41 km) Tue, 23 : M) 1:12' moderate (18 km) A) 1:20' moderate (20 km) (2400m) Wed, 24 : M) 1 hr with 23'30" warm-up + 12 km fartlek in 36'30" with 1'/2'/3'/2'/1'/2'/3'/2'/1' rec. same time (18 km) A) 1:10' easy (17 km) (2400m) (35 km) Thu, 25 : M) 1:15' moderate (18 km) A) 1:27' moderate climbing (20 km) (2400m) (38 km) Fri, 26 : M) 1:30' progressive run climbing (30' moderate + 30' medium + 30' always in 3'10" / 3') A) 1 hr moderate (15 km) (2400m) (39 km) Sat, 27 : M) 1:10' moderate (17.5 km) A) 1:10' moderate (17.5 km) (35 km) Sun, 28 : 2:30' (first hour moderate + 1:30' at 3'30") (39 km) Total volume : 265 km |
| Renato Canova |
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8th week (29 of August - 4 of September) Mon, 29 : M) 1 hr moderate (15 km) A) 1:25' moderate (21 km) (2400m) (36 km) Tue, 30 : M) 1:15' moderate (19 km) A) 1:30' moderate (23 km) (2400m) (42 km) Wed, 31 : M) 1 hr moderate (15 km) (2400m) A) 30' warm-up 5 x 3 km in 9' rec. 600m in 2' (39 km) Thu, 1 : M) 1 hr moderate (15 km) A) 1:25' moderate (21 km) (2400m) (36 km) Fri, 2 : M) 1 hr moderate (15 km) A) 1:25' moderate (21 km) (2400m) (36 km) Sat, 3 : 2:33' progressive run (last 12 km in 36'32") (39 km) Sun, 4 : M) 1:25' moderate (21 km) (1900m) A) 1:23' moderate (21 km) (2400m) (42 km) Total volume : 270 km |
| Renato Canova |
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9th week (5 - 11 of August) Mon, 5 : M) 1 hr moderate (15 km) A) 1:15' moderate (18 km) (2400m) (33 km) Tue, 6 : M) 30' warm up 3 x 6 km rec. 1 km in 3'20", in : 16'50" (lightly downhill, av. 2'48") 18'05" (lightly uphill, av. 3'02") 16'39" (lightly downhill, av. 2'46") (26 km) A) 1 hr moderate (15 km) (40 km) Wed, 7 : M) 1:15' moderate (18 km) A) 1:15' moderate (18 km) (36 km) Thu, 8 : M) 40' easy + stretching + diagonals (10 km) A) 2:05' moderate at 3'50" (32 km) (42 km) Fri, 9 : M) 1:15' moderate (19 km) B) Travel to Milano Sat, 10 : M) 40' moderate + stretching (10 km) A) 1:05' in Cagliari moderate (18 km) (28 km) Sun, 11 : M) 30' moderate + stretching + strides A) RACE IN CAGLIARI Km 15 km, 1st at 3' pace (27 km) Total volume : 225 km |
| Renato Canova |
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10th week (12 - 18 of September) Mon, 12 : M) 1:05' moderate (16 km) A) 1:20' at 3'35" (22 km) (38 km) Tue, 13 : M) 1:20' at 4' (20 km) A) 1:20' at 3'45" (21 km) (41 km) Wed, 14 : M) 15' easy + stretching A) 50 km in 2:41' (last 10 km in 31'02") (average 3'13") (53 km) Thu, 15 : M) 50' moderate + stretching (13 km) A) 1:05' moderate with short variations of speed (17 km) + hydromassage (30 km) Fri, 16 : M) TEST FARAGGIANA-GIGLIOTTI (I explain later) A) 1:12' moderate (18 km) (36 km) Sat, 17 : M) 1:14' moderate (18 km) A) 1:14' at 3'20" / 3'25" (22 km) (40 km) Sun, 18 : M) 1:10' moderate (17 km) A) 1:20' moderate (21 km) (38 km) Total volume : 276 km |
| Renato Canova |
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11th week (19 - 25 of September) Mon, 19 : M) 5 km easy + 6 km progressive (av. 3'09") A) NAT. CHAMP. of HM : 1st in 1:03'27" (3'/km) (37 km) Tue, 20 : M) 50' moderate (12 km) + stretching + hydromas. Wed, 21 : M) 16 km moderate in 1:01 A) 17 km modertae in 1:04' (33 km) Thu, 22 : M) 11 km on the road with 15 x 200m A) Travel to Seoul Fri, 23 : SEOUL : 14 km easy Sat, 24 : M) 46' moderate (12 km) + stretching A) 50' with some variation of speed (14 km) Sun, 25 : M) 30' easy + stretching A) 20' warm-up 1:10' progressive run (last 4 km at 2'55") (31 km) Total volume : 164 km |
| Renato Canova |
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12th and last week (26 of Sep - 2nd of OCT) Mon, 26 : M) 15 km in 1 hr A) 13 km in 50' with last 2 km in 6'08" (28 km) Tue, 27 : M) 50' easy (13 km) A) 1 hr moderate (16 km) (29 km) Wed, 28 : M) 40' moderate + stretching (10 km) A) 8 km easy 5 x 2000m (track) in 6' - 6'04" - 5'58" - 5'55" - 5'49" rec. 1'30" (28 km) Thu, 29 : 40' easy + stretching (11 km) Fri, 30 : M) 20' easy + stretching (4.5 km) A) 23' warm - up 4 km progressive run (3' + 2'52" + 2'49" + 2'46") with very good sensations Sat, 1 : 30' easy + stretching (7 km) SUN, 2 : OLYMPIC MARATHON : GOLD MEDAL ! |
| Hodgie-san |
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| Fact pointer outer |
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I remember when Bordin was trying to help get the Olympics for Milan (even though he's from Venice, I believe). I think Milan only bid once, hasn't tried since. |
| hornet power |
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thank you very much. |
| JasonInChina |
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I think that he's from Florence |
| No taper? |
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100 miles in the second last week? |
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