TABLES FOR THE 100KM OF PASSATORE by Orlando Pizzolato

TABLES FOR THE 100KM OF PASSATORE by Orlando Pizzolato

TABLES FOR THE 100KM OF PASSATORE by Orlando Pizzolato
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Initials e Abbreviations:

· LL = long slow distance

· PR = progression running

· R = rest

· CL = slow running

· IT = interval training

· G = race

· CLS = running strides

· ALL = sprints

· RL = speed endurance

· REC = recovery run

Notes: in the training programs I didn’t indicate the warm-up and the warm-down. Anyway, I advice you to run slowly for 3-5 km before the harder session (CLS, RL, IT) and, of course, before the race. At the end of every session,  I suggest you to run for another 5-10 minutes in order to warm-down. The training proposed could be changed taking into consideration the personal needs. The warm-down after every sprints is few minutes of slow running, but if your level is not so high you can walk for 50 m and then run for other 50 m.

Level: HARD

WEEK

MON

TUE

WED

THU

FRI

SAT

SUN

1

CL 15km

R

LL 18km

CL 12km

R

CL 15km

LL

25km

2

CL 12km +

ALL 10

CL 15km

CL 12km +

PR 3km

CL 15km

LL 20km

CL 15km

LL

30km

3

CL 12km

CL 15km +

ALL 5-10

RL 3×15’;

REC 10’ CL

CL 15km

CL 15km

LL 30km

LL

25km

4

R o

CL 10-13km

CL 13km +

ALL 10

CLS 20km

CL 15km

LL 20km

CL 15km

LL

35km

5

CL 10km

CL 12km

IT 20-25×1’

REC 1’

CL 18km

LL 25km

CL 15km

LL

30km

6

R o

CL 10-12km

CL 13km+

ALL 10

RL 3×15’;

REC 15’ CL

CL 15km

LL 20km

CL 13km

LL

40km

7

R

CL 12km

CL 15km

IT 20-25×1’

REC 1’

CL 15km

CLS 25km

LL

25km

8

R o

CL 10-12km

CL 13km+

ALL 10

RL 3×20’;

REC 15’ CL

CL 15km

CL 18-20km

CL 13km

LL

50-60km

9

R

CL 12km

IT 20-25×1’

REC 1’

CL 15km

LL 20-25km

CL 15km

LL

30km

10

CL 10-13km

CL 13km +

ALL 10

RL 4×15’;

REC 10’ CL

CL 13km

CL 15km

LL 30km

LL

25km

11

R o

CL 10-12km

CL 12km

IT 20 x 1’

REC 1’

CL 13km

CLS 20km

CL 13km

LL

20km

12

R o

CL 15km

CL 13km +

ALL 10

CL 7km +

PR 5km

CL 12km

CL 8km

R

G 100km

Level: MEDIUM

WEEK

MON

TUE

WED

THU

FRI

SAT

SUN

1

R

CL 15km

CL 15km

R

CL 18km

CL 12km

LL

25km

2

R

CL 15km

CL 12km +

PR 3km

R

LL 20km

CL 13km

LL

30km

3

R

CL 15km +

ALL 5-10

RL 3×10’;

REC 10’ CL

R

CL 15km

LL 30km

LL

20km

4

R

CL 13km +

ALL 10

CLS 20km

R

LL 20km

CL 15km

LL

40km

5

R

CL 10-12km

IT 20 x 1’

REC 1’

R

LL 20km

CL 12-15km

LL

25km

6

R

CL 12km +

ALL 10

RL 4×10’;

REC 10’ CL

R

CL 15km

LL 25-30km

LL

30km

7

R

CL 12km

CLS 20km

R

CL 15km

CL 12km

LL

40-50km

8

R

CL 12km

IT 20 x 1’

REC 1’

R

CL 18km

LL 20km

LL

20-25km

9

R

CL 12km

RL 3×15’;

REC 15’ CL

R

CL 15km

LL 25-30km

LL

25-30km

10

R

CL 12km

IT 20 x 1’

REC 1’

R

LL 20km

LL 20km

LL

20km

11

R

CL 12km

CLS 17km

R

CL 15km

CL 13km

LL

20km

12

R

CL 12km +

ALL 5

CL 7km +

PR 5km

R

CL 8km

R

G 100km

Level: LIGHT

WEEK

MON

TUE

WED

THU

FRI

SAT

SUN

1

R

CL 13km

CL 10km

R

CL 15km

CL 10km

LL

25km

2

R

CL 13km

CL 12km +

PR 3km

R

CL 17km

CL 13km

LL

30km

3

R

CL 15km +

ALL 5-10

LL 20km

R

CL 12km

LL 20km

LL

25km

4

R

CL 13km +

ALL 10

LL 20km

R

LL 20km

CL 12km

LL

35km

5

R

CL 10-12km

IT 15-18×1’

REC 1’

R

LL 20km

CL 10-12km

LL

30km

6

R

CL 10km +

ALL 5

RL 2×20’;

REC 20’ CL

R

CL 13-15km

LL 25-30km

LL

20km

7

R

CL 12km

LL 20km

R

CL 15km

CL 12km

LL

40km

8

R

CL 10km

CL 12km +

ALL 10

R

LL 20km

CL 12km

LL

20km

9

R

CL 12km

RL 3×15’;

REC 10’ CL

R

CL 12km

LL 25-30km

LL

30km

10

R

CL 12km

IT 15 x 1’

REC 1’

R

LL 20km

LL 20km

LL

20km

11

R

CL 12km

LL  20km

R

CL 15km

CL 13km

LL

20km

12

R

CL 10km +

ALL 5

CL 5km +

PR 5km

R

CL 8km

R

G 100km

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