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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 3x15’;
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 20-25x1’
REC 1’ |
CL 18km |
LL 25km |
CL 15km |
LL
30km |
6 |
R o
CL 10-12km |
CL 13km+
ALL 10 |
RL 3x15’;
REC 15’ CL |
CL 15km |
LL 20km |
CL 13km |
LL
40km |
7 |
R |
CL 12km |
CL 15km |
IT 20-25x1’
REC 1’ |
CL 15km |
CLS 25km |
LL
25km |
8 |
R o
CL 10-12km |
CL 13km+
ALL 10 |
RL 3x20’;
REC 15’ CL |
CL 15km |
CL 18-20km |
CL 13km |
LL
50-60km |
9 |
R |
CL 12km |
IT 20-25x1’
REC 1’ |
CL 15km |
LL 20-25km |
CL 15km |
LL
30km |
10 |
CL 10-13km |
CL 13km +
ALL 10 |
RL 4x15’;
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 3x10’;
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 4x10’;
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 3x15’;
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 15-18x1’
REC 1’ |
R |
LL 20km |
CL 10-12km |
LL
30km |
6 |
R |
CL 10km +
ALL 5 |
RL 2x20’;
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 3x15’;
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 |
