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Replying to pizzacardinale (post #1). View original post.

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Replying To:

Baldini Training

pizzacardinale

Visto che in molti mi hanno chiesto come mi sto allenando in questo periodo, eccovi il programma della prossima settimana.

Saranno sette giorni di "carico", quindi molto impegnativi, anche se il chilometraggio non è quello da maratoneta.

Il programma è naturalmente a cura di Luciano Gigliotti.

LUNEDI Mattino: riscaldamento 30' + 3 x 15'circuit training (es. tecnica + 200m in 36" per 12' + 1 km 2'45")

Pomeriggio: 50' facili

MARTEDI Mattino: 1h con 10 allunghi

Pomeriggio: 50' + stretching

MERCOLEDI Mattino: 20' + 14 km Fondo Medio Variato (1500m 4'45"/4'50"+ 500m 1'24"/1'26")

Pomeriggio: 40' facili

GIOVEDI Mattino: 1h15' con 10 allunghi + massaggio Parazza

Pomeriggio: 50' + potenziamento tronco

VENERDI Mattino: 40' + 15 x 100m e 2 x 300m sprint in salita recupero 1' 15"

Pomeriggio: 40'/50'

SABATO Mattino: Riscaldamento + 10 x 1000m recupero 200m in 60" (training in pista con chiodate)

Pomeriggio: 40'

DOMENICA Mattino: 1h30' collinare

can someone translate...

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