Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
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Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Con i mezzi video che si stanno oggi ripigliatevi da varie angolazioni, fate video su video poi rivedetevi e/o fatevi vedere.
Ci sono alcuni schemi sopra dove c'è scritto 400mt al 100%, 300 mt al 100%, etc naturalmente li Canova si riferisce al ritmo maratona=100%, no 400 mt a tutta.
Ci sono alcuni schemi sopra dove c'è scritto 400mt al 100%, 300 mt al 100%, etc naturalmente li Canova si riferisce al ritmo maratona=100%, no 400 mt a tutta.
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Ciao Dimitry, come scritto i ritmi sono scalati su base Maratona.
Nel mio caso specifico però. non avendo un dato maratona attendibile (ultima fatta nel 2013) è corretto calibrare questi allenamenti sul tempo 10K? Considerando anche che il mio obbiettivo sono le campestri nel periodo gennaio febbraio.
Grazie
Nel mio caso specifico però. non avendo un dato maratona attendibile (ultima fatta nel 2013) è corretto calibrare questi allenamenti sul tempo 10K? Considerando anche che il mio obbiettivo sono le campestri nel periodo gennaio febbraio.
Grazie
Nessuno entri se non è geometra
Sisorun on connect.garmin
https://www.strava.com/athletes/21793587
MASTER MM50
Sisorun on connect.garmin
https://www.strava.com/athletes/21793587
MASTER MM50
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Si, canova i tratti li ha fatti fare pure a ritmo 5k per i 5millisti, ma nel blocco finale C, prima li fa cmq un pò più lenti per i pistards.
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Extensive Strength-Resistance Circuit Blocco A
The Extensive Strength-Resistance Circuit can be consider as a basic general circuit, where we have the goal of increasing muscle strength-extensive resistance, carrying out exercises at middle intensity connected one another with runs at aerobic threshold pace. The intensity of both sprints and exercises can be 70-80-90%. If I want to develop this type of training I have to increase the number of repetitions. This Circuit is quite Aerobic and builds up the base of Endurance that later we have to develop into Strength-Endurance.
High Intensity Strength-Endurance Circuit Blocco B
The High Intensity Strength-Endurance Circuit has the main goal is the development of Strength. For this goal the focus is on exercises, we use exercises of strength carried out at a very high intensity, we must use a high percentage of maximum strength taking particular care with technical execution. The duration of every Circuit and the duration of a full training session too must not be very long. The speed of the runs connecting the exercises is low, sprints are at 75%, they are the support for the improvement of strength and the distance is short so we use running only for regeneration and recovery. After every circuit the athlete is very tired, because the max intensity in strength is very hard nervously. So, you need longer recovery between every circuit, but if I want to develop this type of training, I have to reduce the recovery time. This Circuit is very much Lactic and builds up the base of Strength that later we have to develop into Strength-Endurance.
Specific Strength-Endurance Circuit Blocco C
The Specific Strength-Endurance Circuit has the main goal is to develop the ability to recruit the highest possible number of muscle fibres, while the state of fatigue and the lactate levels in the muscles are rising. This training, from our experience, is one of the most important for improving the final sprint in a race. With this type of training we can assemble Endurance and Strength, previously trained. In order to reach this goals, the execution has to be carried out at high intensity both regarding strength execises and the speed running. The Specific Strength-Endurance Running Circuit has the goal to increase my specific characteristic, that is sprint running, so, I go to the sprints at my max speed, connecting them with exercises at 75% of intensity or near max. As my goal is to train the body in recruiting the most part of fibres in a muscle, while full of lactate, I need to carry out the circuit using my max intensity in running, with long recovery. The duration is similar to intervals for Aerobic Power carried out on the track, for instance, 2-3 min in the case of a specialist of 800-1500m, from 3 to 8-10 min for a specialist of 5000m – HM. The interpretation must be very aggressive because, to reach quickly, a ‘lactic state’ very much higher than the AnT is an irremissible condition in order to reach the prefixed goals. Taking this into account there is, therefore, a great difference between the interpretation of a test on the track and of a circuit. For instance, when we propose a training session of 5 x 2000m in 5:40, we teach our athlete to distribute in an even way his energies, running 5 laps in 68.0. Instead, when we propose a circuit lasting the same time, we require everything from the start to be carried out at maximum intensity, in order to quickly reach a high lactate level. As our goal is to use the remaining strength in the worst conditions, as can happen during the final part of a race. If I want to develop this type of training, I have to prolong the circuit for increasing specific strength-endurance with increase the length of execises and distance of running, not to increase the number of circuits or to reduce recovery time.
Local Muscolar Strength-Endurance Circuit Yuri Verkhoshansky
The idea of this system-circuits is based on physiological and biochemical research on intense muscular activity; which confirms that the training of Track & Field endurance runners should not only be based on increasing the maximum oxygen consumption (VO2max) and cardiac output, but also on improving of the oxidative capacity and the contractile capacity ofmuscles involved in executing the competition exercise. These improvements ensure also the lowest level of involvement of the glycolytic mechanism in the energy supply process of competitive distance running. The increase in the oxidative capacity of the muscles allows for a reduction in the contribution of energy from anaerobic glycolysis during the work, thus reducing lactate production. Pyruvic acid and fatty acids are utilized as a substrate for oxygenation, rather than lactate, enabling glycogen to be used in a more economical way. Local Muscular Endurance improvement through the use of resistance exercises in an interval regime is based on the enforcement of the CP mechanism of energy production. The CP system serves the universal role (as the universal energy transporter) in supplying energy for intensive muscular activity. The enforcement of this CP mechanism allows an increase in the intensity level of muscular work executed without great blood lactate accumulation.
1) 2-3 circuiti x [8-12 esercizi x 10” con rec di 60”] con rec di 6’-8’.
2) 2-3 circuiti x [8-12 esercizi x 10” con rec di 30”] con rec di 8’-10’.
3) 2-4 circuiti x [8-12 esercizi x 10” con rec di 10”] con rec di 10’-15’.
4) 2-3 circuiti x [8-10 esercizi x 20”-30” con rec di 60”] con rec di 10’-12’.
5) 2-3 circuiti x [6-8 esercizi x 20”-30” con rec di 30”] con rec di 10’-15’.
Lo sviluppo dei circuiti quindi in blocco A è quello del numero dei circuiti stessi, nel blocco B il tempo di recupero tra circuiti, mentre nel blocco C è la distanza dei tratti a ritmo gara e durata degli esercizi.
Nei circuiti di Verkho i primi sono qualli più alattacidi, mentre il 4 e il 5 invadono anche il lattacido. I primi 3 sono anche una possibile progressione che io seguo nell'arco di 8 settimane Cioè 3 settimane con 3 circuiti a recupero 60" , poi altre 3 weeks con recuperi 30" e poi le ultime 2 con recuperi di 10".
The Extensive Strength-Resistance Circuit can be consider as a basic general circuit, where we have the goal of increasing muscle strength-extensive resistance, carrying out exercises at middle intensity connected one another with runs at aerobic threshold pace. The intensity of both sprints and exercises can be 70-80-90%. If I want to develop this type of training I have to increase the number of repetitions. This Circuit is quite Aerobic and builds up the base of Endurance that later we have to develop into Strength-Endurance.
High Intensity Strength-Endurance Circuit Blocco B
The High Intensity Strength-Endurance Circuit has the main goal is the development of Strength. For this goal the focus is on exercises, we use exercises of strength carried out at a very high intensity, we must use a high percentage of maximum strength taking particular care with technical execution. The duration of every Circuit and the duration of a full training session too must not be very long. The speed of the runs connecting the exercises is low, sprints are at 75%, they are the support for the improvement of strength and the distance is short so we use running only for regeneration and recovery. After every circuit the athlete is very tired, because the max intensity in strength is very hard nervously. So, you need longer recovery between every circuit, but if I want to develop this type of training, I have to reduce the recovery time. This Circuit is very much Lactic and builds up the base of Strength that later we have to develop into Strength-Endurance.
Specific Strength-Endurance Circuit Blocco C
The Specific Strength-Endurance Circuit has the main goal is to develop the ability to recruit the highest possible number of muscle fibres, while the state of fatigue and the lactate levels in the muscles are rising. This training, from our experience, is one of the most important for improving the final sprint in a race. With this type of training we can assemble Endurance and Strength, previously trained. In order to reach this goals, the execution has to be carried out at high intensity both regarding strength execises and the speed running. The Specific Strength-Endurance Running Circuit has the goal to increase my specific characteristic, that is sprint running, so, I go to the sprints at my max speed, connecting them with exercises at 75% of intensity or near max. As my goal is to train the body in recruiting the most part of fibres in a muscle, while full of lactate, I need to carry out the circuit using my max intensity in running, with long recovery. The duration is similar to intervals for Aerobic Power carried out on the track, for instance, 2-3 min in the case of a specialist of 800-1500m, from 3 to 8-10 min for a specialist of 5000m – HM. The interpretation must be very aggressive because, to reach quickly, a ‘lactic state’ very much higher than the AnT is an irremissible condition in order to reach the prefixed goals. Taking this into account there is, therefore, a great difference between the interpretation of a test on the track and of a circuit. For instance, when we propose a training session of 5 x 2000m in 5:40, we teach our athlete to distribute in an even way his energies, running 5 laps in 68.0. Instead, when we propose a circuit lasting the same time, we require everything from the start to be carried out at maximum intensity, in order to quickly reach a high lactate level. As our goal is to use the remaining strength in the worst conditions, as can happen during the final part of a race. If I want to develop this type of training, I have to prolong the circuit for increasing specific strength-endurance with increase the length of execises and distance of running, not to increase the number of circuits or to reduce recovery time.
Local Muscolar Strength-Endurance Circuit Yuri Verkhoshansky
The idea of this system-circuits is based on physiological and biochemical research on intense muscular activity; which confirms that the training of Track & Field endurance runners should not only be based on increasing the maximum oxygen consumption (VO2max) and cardiac output, but also on improving of the oxidative capacity and the contractile capacity ofmuscles involved in executing the competition exercise. These improvements ensure also the lowest level of involvement of the glycolytic mechanism in the energy supply process of competitive distance running. The increase in the oxidative capacity of the muscles allows for a reduction in the contribution of energy from anaerobic glycolysis during the work, thus reducing lactate production. Pyruvic acid and fatty acids are utilized as a substrate for oxygenation, rather than lactate, enabling glycogen to be used in a more economical way. Local Muscular Endurance improvement through the use of resistance exercises in an interval regime is based on the enforcement of the CP mechanism of energy production. The CP system serves the universal role (as the universal energy transporter) in supplying energy for intensive muscular activity. The enforcement of this CP mechanism allows an increase in the intensity level of muscular work executed without great blood lactate accumulation.
1) 2-3 circuiti x [8-12 esercizi x 10” con rec di 60”] con rec di 6’-8’.
2) 2-3 circuiti x [8-12 esercizi x 10” con rec di 30”] con rec di 8’-10’.
3) 2-4 circuiti x [8-12 esercizi x 10” con rec di 10”] con rec di 10’-15’.
4) 2-3 circuiti x [8-10 esercizi x 20”-30” con rec di 60”] con rec di 10’-12’.
5) 2-3 circuiti x [6-8 esercizi x 20”-30” con rec di 30”] con rec di 10’-15’.
Lo sviluppo dei circuiti quindi in blocco A è quello del numero dei circuiti stessi, nel blocco B il tempo di recupero tra circuiti, mentre nel blocco C è la distanza dei tratti a ritmo gara e durata degli esercizi.
Nei circuiti di Verkho i primi sono qualli più alattacidi, mentre il 4 e il 5 invadono anche il lattacido. I primi 3 sono anche una possibile progressione che io seguo nell'arco di 8 settimane Cioè 3 settimane con 3 circuiti a recupero 60" , poi altre 3 weeks con recuperi 30" e poi le ultime 2 con recuperi di 10".
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Più correttamente i Circuiti di Verkho sono brevi ma devono essere tosti, per cui più che con skip e andature devono essere sviluppati con salti e balzi ad es:
(salti e balzi sempre alla massima intensità, sprints in salita dall' 85% fino anche al 98%)
1) 10” Squat Jumps.
2) 50-80 mt di sprint in salita.
3) 10” Bounding Running.
4) 50-80 mt di sprint in salita.
5) 10” Scissor Squat Jumps.
6) 50-80 mt di sprints in salita.
7) 10” Bouncing Running.
50-80 mt di sprint in salita.
9) 10 Altitude Landings e poi Depth Jumps da 75 cm.
10) 50-80 mt di sprints in salita.
(salti e balzi sempre alla massima intensità, sprints in salita dall' 85% fino anche al 98%)
1) 10” Squat Jumps.
2) 50-80 mt di sprint in salita.
3) 10” Bounding Running.
4) 50-80 mt di sprint in salita.
5) 10” Scissor Squat Jumps.
6) 50-80 mt di sprints in salita.
7) 10” Bouncing Running.
50-80 mt di sprint in salita.
9) 10 Altitude Landings e poi Depth Jumps da 75 cm.
10) 50-80 mt di sprints in salita.
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Sono d’accordo con spuffy. La tecnica di corsa è importantissima per migliorare ma proprio perchè “tecnica” va fatta bene ed è importante essere seguiti da vicino. Non si puó improvvisare e il “fai da te” non funziona per chi non ha gia un bagaglio forteSpuffy ha scritto: ↑13 nov 2018, 10:37 Raga detto sinceramente se non c'è nessuno di competente che vi segue vi guarda e vi corregge ve li sconsiglio vivamente... Non è che facendo tecnica di corsa uno migliora... Io sto seguendo un gruppo di master e ci sono un sacco di errori nelle esecuzioni degli esercizi se non vengono corretti diventa un problema doppio si fanno male e non serve a nullla
400: 53”90: 800: 2’01”69; 1000: 2’47”10
1500: 4’32”20
10000: 37’12”
1500: 4’32”20
10000: 37’12”
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Contento dell’allenamento di oggi. Ieri notte avevo dormito male e poco, non riuscivo ad addormentarmi Poi 8 ore di lavoro. E gira un po’ di influenza nell’aria.
Però nel riscaldamento mi sentivo bene
In pista, stesso allenamento di 10gg fa: 8x1000 rec 2’ fermo.
I tempi dell’altra volta:
3’56” - 55 - 50 - 51 - 53 - 54 - 57 - 50
Oggi:
3’53” - 51 - 49 - 45 - 49 - 50 - 47 - 47
Però nel riscaldamento mi sentivo bene
In pista, stesso allenamento di 10gg fa: 8x1000 rec 2’ fermo.
I tempi dell’altra volta:
3’56” - 55 - 50 - 51 - 53 - 54 - 57 - 50
Oggi:
3’53” - 51 - 49 - 45 - 49 - 50 - 47 - 47
100 12”62 200 25”45 400 57”10 800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
In 10 giorni mi sembra un buon passo avanti.. Per curiosità, la FC era paragonabile?
3000 m: 11'36"
5000 m: 19'40"
10 km: 42'01" (transito mezza)
21 km: 1h28'56"
Maratona: 3h32'38"
Dall'asfalto alla terra, e viceversa.
5000 m: 19'40"
10 km: 42'01" (transito mezza)
21 km: 1h28'56"
Maratona: 3h32'38"
Dall'asfalto alla terra, e viceversa.
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Non la misuro
100 12”62 200 25”45 400 57”10 800 2'18" - 2'52
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
1000 3'04” 1500 4'55" - 3'16
3km 10'39" - 3'33" 5km 18'25" - 3'41
10km 38'22" - 3'50" 21km 1h25'32" - 4'02
42km 3h35'58" - 5'07
Re: Il mio allenamento per i 10 Km oggi (DISCUSSIONE UFFICIALE 9)
Gran bell’allenamento phil! Complimenti!
8x1000 è un allenamento che mi piacerebbe fare, al piu sono arrivato a 6x1000. Lo propongo al coach per la prossima tabella
8x1000 è un allenamento che mi piacerebbe fare, al piu sono arrivato a 6x1000. Lo propongo al coach per la prossima tabella
400: 53”90: 800: 2’01”69; 1000: 2’47”10
1500: 4’32”20
10000: 37’12”
1500: 4’32”20
10000: 37’12”