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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: Renato Canova Subject: RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training Body: FUNDAMENTAL : We call this BASIC AEROBIC TRAINING. The goal is to be the support for evefry workout of higher intensity. 800m : Duration 20' - 40'. Speed : 1,4 - 1,5 slower than the Race Pace (RP) Examples : Athlete 1'44" (RP 13" per 100m) : 18"2 - 19"5 per 100m (3'02" - 3'15" / km) Athlete 2' (RP 15") : 21" - 22"5 (3'30" - 3'45") 1500m : Duration 30' - 50' Speed : 1,3 - 1,4 slower than RP Examples : AT 3'30" (RP 14") : 18"2 - 19"6 (3'02" - 3'16") AT 4' (RP 16") : 20"8 - 22"4 (3'28" - 3'44") 5000m : Duration 45' - 1:10 Speed : 1,15 - 1,25 slower than RP Examples : AT 13' (RP 15"6) : 17"9 - 19"5 (2'59" - 3'15") AT 15' (RP 18") : 20"7 - 22"5 (3'27" - 3'45") 10000m : Duration 1 hr - 1 hr30' Speed : 1,15 - 1,25 slower than RP Examples : AT 26'40" (RP 16") : 18"4 - 20" (3'04" -3'20") AT 32' (RP 19"2) : 22" - 24" (3'40" - 4') HM : Duration 1 hr 20' - 1 hr 40' Speed : 1,15 - 1,25 slower than RP Examples : AT 59'47" (RP 17"):19"5 - 21"2 (3'15" - 3'32") AT 1:10:40 (RP 20") : 23" - 25" (3'50" - 4'10") MARATHON : Duration 1 hr 45' - 2 hr 30' Speed : 1,1 - 1,2 slower than RP Examples : AT 2:05'(RP 17"7): 19"5 - 21"2 (3'15" - 3'32") AT 2:49' (RP 24") : 26"4 - 28"8 (4'24" - 4'48") How is possible to see, the speed of 800-1500 are the same, the speed of 5000 and 10000 are very close, and the speed for HM and MAR are the same. This means that, with a correct methodology, WE CAN HAVE A STRATEGY FOR MOVING IN TWO YEARS FROM ONE DISTANCE TO THE LONGER USING THE SAME SPEED BUT EXTENDING THE DURATION. The BASIC AEROBIC MILEAGE is the first step for building up the ENDURANCE. We need to increase it during the first 3-5 years of career, after is no more so important. The next step regards the SPECIAL ENDURANCE. Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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