世界の中長距離

「世界の中長距離を語ろう」のまとめです。 有用な情報を抜き出して載せていきます。

Monday
Long and easy run + short sprint uphill 
 
Tuesday
Long fast run till 30 km at 85% of the PB in 10k 
 
Wednesday
General volume (30 km) in two sessions at easy speed (regeneration) 
 
Thursday
General volume (30 km) in two sessions at moderate speed (basic endurance) 
 
Friday  
10 - 15 km at 90 / 95% of the PB in 10k 
 
Saturday 
Like Wednesday 
 
Sunday
Long run at moderate pace 
 
Monday
Long intervals on track for increasing Aerobic Power (3000 / 2000 / 1000 with a total volume of 16/20 km) at 95/98% of the PB of 10000m 
 
Tuesday
Regeneration 
 
Wednesday
General volume at moderate pace + short sprint uphill 
 
Thursday
Short interval on track (from 400 till 1000m) for a total volume of 12 km at speed 102/105% of the PB in 10000m 
 
Friday
regeneration 
 
Saturday
Increasing volume (30/35 km) at moderate intensity 
 
Sunday
Long basic run (30 km) at 80% of the PB 
 
Monday
Fartlek with great volume with short distances (for example, 20 times 1' fast / 1' moderate + 20 times 30" fast / 30" easy) as introduction to short intervals for speed 
endurance 
 
Tuesday
Regeneration 
 
Wednesday
General high volume at moderate intensity 
 
Thursday
6/8 km continuous run very fast 
 
Friday
Regeneration 
 
Saturday
General high volume at moderate intensity 
 
Monday
Regeneration 
 
Tuesday
Regeneration 
 
Wednesday
Special block (for example, 10 km at 85% of PB plus 10 km at 96% of PB in the  morning,  10  km  at  85%  of  PB  plus  6/8  km  on  track  with  medium  intervals 
(600/1000m) at 100/105% of PB in 10000m) 
 
Thursday
Regeneration 
 
Friday
Regeneration 
 
Saturday
Long progressive run from moderate to fast 
 

Cameron Levins, Canada’s Finest
20120129060931
 
Cameron Levins hopes to compete for Canada in the 5000- and 10,000-meter races in the London Olympics. He's completed an extraordinary collegiate track season for Southern Utah University, with April victories in Olympic "A" standard times of 13:18.47 in the 5000 and 27:27.96 in the 10,000, the year's fastest "non-African" time for the distance. Levins subsequently took home NCAA titles in the 10,000 and 5000, the first man to do so since Galen Rupp of Oregon in 2009.
http://news.runnersworld.com/2012/06/17/brief-chat-cameron-levins-canadas-finest/  

linetmasai_viviancheruiyot_stretching
1) Long run of 70-90 minutes

2) Tempo run of 30-40 minutes
3) One long interval session (e.g., 5 x 2,000m or 8-10 x 1,000m) or fartlek
4) One hill session (e.g., 15 x 30-45 seconds) 
http://runningtimes.com/Article.aspx?ArticleID=18870&PageNum=4 


11207860-large

「 ラップのフォームは上半身に余裕がなく、機械的で不健全だと思った。我々はラップの上体の柔軟性を向上させ、彼はレース中にもっとゆったりとリラックスすることを可能にする一連の練習を思いついた。そして、いくつかの大きな変更を加えた」とサラザールは言った。 
http://www.oregonlive.com/trackandfield/index.ssf/2012/06/us_olympic_trials_galen_rupps.html

ゲーレン・ラップについて、サラザール、ラップのインタビュー内容をもとに述べてあります。

moandgalenjan500

The Rising Stars: Mo Farah and Galen Rupp (2011年の記事)
この友人でもありランナーでもある彼らは、今年複数回の「記録破り」のパフォーマンスを行った。
http://www.runnersworld.com/article/0,7120,s6-243-560--14142-0,00.html 

A Bond Born At Speed(ロンドン五輪前)

Distance runners Mo Farah and Galen Rupp come from different worlds, but their lives are in step as each carries his nation's hopes toward London.
http://sportsillustrated.cnn.com/vault/article/magazine/MAG1195163/1/index.htm  

Dathan Ritzenhein, Ready to Roll
11RitzTrials

デイゼン・リツェンハインは高校を卒業して以来、全てのアメリカ五輪代表チームに加わってきた。
彼は土曜の夜にロンドンでオリンピックの10000mに出場することになります
http://news.runnersworld.com/2012/08/01/brief-chat-dathan-ritzenhein-ready-to-roll/  

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