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ALLENAMENTO PER GARE DI 10 KM.
Adattate i ritmi in base ai tempi da Voi previsti in gara. Ciao, Angelo. In 34’00’’
LUNEDI’ 50’ LENTI (12.5 KM.)
MARTEDI’ 25’ RISC. 20 X 400 METRI IN 1’14’’ (REC. 1’) 15’ DEF. (16 KM.)
MERCOLEDI’ 15’ RISC. FARTLEK 10 X 3’ REC. 1’ (CAMBI A 4’ AL KM.) 15’ DEF. (16 KM.)
GIOVEDI’ 20’RISC. 2 X 3 KM. IN 10’20”- 5’ REC.-2 KM. IN 6’36- 5’ REC. 1 KM. IN 3’14’’ 15’ DEF. (16 KM.)
VENERDI’ 30’ RISC. 10 X 200 METRI IN 34’’ REC 200 METRI IN SOUPLESSE 10 X 100 METRI IN 16’’ REC 100 METRI IN SOUPLESSE 15’ DEF. (15 KM.)
SABATO 50’ LENTI (12.5 KM.)
DOMENICA 20’ RISC. GARA 10 KM. 15’ DEF. (17 KM.)
TOTALE 105 KM SETTIMANALI
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