(Legnago Marathon - mail: vr828@fidal.it )
(FGP Ltd - web: http://www.fgpsrl.it/ )
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Peter Galatians - fast, sometimes suffocating, but not so as not to "induce into temptation. " Improve their own pace over a distance of 10,000 m. means getting the best of times even on paths longer than the ten thousand, are a specialty of "preliminary", helping to run better, because they help to better understand themselves. Everyone understands that there is an "aerobic base" sufficient to achieve the goals set must be used to "bleed" Gradually beat in anaerobic (that which produces the famous lactic acid), both to improve the threshold, so as not going crisis in the first effort. First thing to do, try the distance to full capacity, then at a distance of 4 / 6 days of repeated run 6 1000m. at a speed of less than 5 seconds the one you have shown in the individual 1000m. proof of 10.000m. Let me run my 4 / 6 days and put a series of repetitions on the 400m. say, 10 times at a speed of about 10.000m compared to the test must always be less than 10 seconds in the 1000m individual time trial. You can also consider that the cadence of these works of "quality" is weekly, ie every seven days, Saturday and Sunday. Try out the 10.000m. will certainly be faster, then repeat the cycle. Importantly, each test of quality will always be preceded by 30 'slowly heating run + stretching exercises.
Another important, the run is repeated at a rate slightly lower to that held in the particular race that is being prepared, the game is in recovery between repeated and one that is short / sustainable to keep your heart rate high. If the speed is too high, not finished with the series of repeated training will fail!
During the week between sessions or in any other quality, outputs to run at least every other day for 30 '/ 40' pitch spontaneous but gradual.
This is a very "basic" non-invasive but effective.
PS. The muscle stretching are always made after the race !!!!!!
Another important, the run is repeated at a rate slightly lower to that held in the particular race that is being prepared, the game is in recovery between repeated and one that is short / sustainable to keep your heart rate high. If the speed is too high, not finished with the series of repeated training will fail!
During the week between sessions or in any other quality, outputs to run at least every other day for 30 '/ 40' pitch spontaneous but gradual.
This is a very "basic" non-invasive but effective.
PS. The muscle stretching are always made after the race !!!!!!
I swear I will not make improvements flashy and amazing but not progressive, and without injury!
Word piero Galatians.
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