Il post precedente era più che altro un invito, non si tratta di tabelle errate ma il taglio è quello di mantenere alta una prestazione che come abbiamo visto a Roma non c'è ;)
Lavorerei sulla tenuta e sul fondo medio, aumentando le sedute di fondo dai classici 12CL a 14 su un più impegnativo percorso ( quello esterno del forum è l'ideale) Il venerdi inserirei l'allenamento del criceto sul tapis al ritmo medio, quello dei 10 km aumentato di 20-25 sec al k.
Per chi vuole un venerdi alternativo con ripetute da 3k e 5k
L'importante e non sentirsi mai svuotati per costruire una condizione senza mai forzare e facendo tesoro del lunghissimo di 42k corso a Roma.
Il lunedi solito fartlek ( 20+20V+20 = 20 minuti di riscaldamento, 20 minuti di variazioni ritmo da un minuto ( 1 piano e 1 veloce ) 20 defaticamento )
Il lunghissimo non più di 28k.. Domenica prossima c'è anche il palio..quindi va bene correre prima magari dalle 9 e poi chiudere con i 7,5 km totali previsti nella giornata, fatti senza forzare.
il 21k l'ideale darebbe una mezza corsa a ritmo maratona...altrimenti cerchiamo di correrlo a ritmi leggermente più veloce del solito lunghissimo, circa 10 sec al km...)
per il 18k finale solo gli ultimi 5 km andrerebbero corsi a ritmo maratona.
ecco la tabella
Adesso tocca a voi... il gruppo sembra crescere alla grande... al momento tra ISCRITTI e PROBABILI dovremmo essere:
LUCA BALSANO
FERDINANDO FARINA
FERDINANDO FARINA
DANIELE FILIPPI
FRANCESCO GIORDANO
ANTONGIULIO GRANITO
ILARIO SCROCCA
ILARIO SCROCCA
FABIO CAJANI
FEDERICO RANIERI
PATRIZIA BIANCO
LAURA MANCINELLI
DANIELE GIURIN
PATRIZIA BIANCO
LAURA MANCINELLI
DANIELE GIURIN
CORRADO IOZZIA
GAETANO TAMMA
DAVID ROSATI
PAOLO DIAMANTI FEDERICO CARLOS
SILVIA VINCI
(21K)
SILVIA VINCI
(21K)
SILVIA BORRELLI
VALERIO VEROLINI
MAURIZIO PIGNOTTI
OPERATIVI.
Gruppo in crescita esponenziale.. Domenica sera cena di Baccalà e il lunedi GARDALAND!!!
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