TABLES FOR THE 100KM OF PASSATORE by Orlando Pizzolato
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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 |
|
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 |
|
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 |
