Category: Running
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Before You Start This plan is intended as a general reference and does not replace an individualized training program. Mileage, intensity, recovery and progression should be adapted to the athlete’s starting level, training history and goals. The 16-week program assumes an established running base and is not intended for runners returning from a long period…
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Before you begin This plan is a general guide and does not replace individualized programming. Distances, intensity, recovery, and progression should be tailored to the athlete’s starting level, training history, and goals. The 12 weeks assume an already established running base and are not designed for those returning after a long period of inactivity. Why…
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Summer is the ideal time to improve your physical fitness, enjoying the favorable weather and longer days. In this article, we present a structured 6-week training program, including two running sessions per week and a long run on Sundays, also incorporating specific muscle rebuilding and running technique workouts. Plan structure Weekly routine Monday: Rest or…
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In the context of a particularly busy race calendar, with competitions every Sunday over the 10 km distance, it is essential to structure a balanced and targeted training plan, especially for a Master group that needs to manage recovery and performance effectively. We propose a 6-week macrocycle with 3 weekly training sessions plus the Sunday…
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Repeats are one of the most effective workouts to improve speed, endurance, and anaerobic capacity, essential for those running middle to long distances like 10 km. In this article, we will explore how to properly perform intervals of 500 and 1000 meters, analyzing the specific benefits of each type, pace references per kilometer based on…
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In the field of athletics and long-distance running in Italy, it is important to understand the differences between the main reference organizations: FIDAL (Italian Athletics Federation) and EPS (Sports Promotion Bodies). These entities play complementary but distinct roles in promoting and managing sports activities, each with characteristics that make them unique in their area. FIDAL:…