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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