Mon, 1
1 hr easy
Tue, 2
a) Track : 2000 in 5’22” (rec. 5’) + 1600 in 4’09” (rec. 5’) + 2 sets of 6x400m (1st
in 60” rec. 1’ – 2nd in 57” rec. 3’) rec. in between 5’
b) 45’ easy regeneration
Wed, 3
a) 1 hr moderate
b) 1 hr moderate
Thu, 4
a) 1 hr 10’ with short variations of speed (30” / 45”) every 2’
b) 50’ easy
Fri, 5
a) Track : 4 sets of (600 + 500 + 400 + 300 + 200) in 1’32” / 1’16” / 60” / 44” / 27”,
rec. 2’ between tests, 5’ between sets
b) 45’ easy regeneration
Sat, 6
a) 1 hr moderate
b) 45’ easy
Sun, 7
1 hr moderate
Mon, 8
a) 20’ warm-up + 6 km in 17'30" (in the forrest)
b) 45’ easy + stretching and diagonals
Tue, 9
a) Track : 5 couples of (1200 in 3’03” , rec. 3’, 300 in 39”) - Rec. in between : 5’
b) 50’ easy
Wed, 10
a) 50’ easy
b) 50’ easy
Thu, 11
a) 1 hr moderate
b) 50’ easy + diagonals
Fri, 12
a) Track : 4 sets of 3x300m - 1st set : 3x300m in 42” (rec. 30”) - 2nd set : 3x300m in 40”
(rec. 60”)
3rd set : 3x300m in 38” (rec. 2’)
4th set : 3x300m in 36”5 (rec. 4’)
Recovery between sets : 5’
b) 50’ easy
Sat, 13
a) 1 hr moderate
b) 1 hr with short easy variations
Sun, 14
50’ easy regeneration
Mon, 15
a) 1 hr moderate
b) 50’ easy + stretching and diagonals
Tue, 16
a) Track : 2000m in 5’15” + 1600m in 4’07” + 1200m in 2’58” + 800m in 1’55”
+ 400m in 52"2 (rec. 6’)
b) 45’ easy regeneration
Wed, 17
a) 1 hr easy
b) 1 hr easy
Thu, 18
a) 1 hr 10’ moderate
b) 50’ easy
Fri, 19
a) Track : 10x400m in 55" > 55"3 (rec. 1’30")
b) 45’ easy regeneration
Sat, 20
a) 1 hr easy
b) 50’ easy
Sun, 21
Track : 4 couples of (1000m in 2’28”, rec. 3’, 300m in 39” / 40”), rec. 6’
From Tue, 23
Easy run. In Daegu, on 27.08 : 10x200m easy in 27” (recovery at
Easy run. In Daegu, on 27.08 : 10x200m easy in 27” (recovery at
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