Running table: the 21st week of training with Rondelli

After the twentieth week of training which is about to end with this weekend, today, Friday 24 November, we publish the new tables relating to the fifth month of preparation for all five levels of our runners. Tables that will cover next week starting from Monday 27 November up to Sunday 3 December. In this week we will try to increase the mileage of almost all scheduled workouts.

Level one with three workouts

1. 12 km of slow terrain with slight progression in the final 2 km + 10 x 100 meters in acceleration with recovery by walking
2. warm-up 3 km + 2 x 4 km at medium pace recovery 1 km slow run
3. long exit of 18 km on slow terrain

Level two with three workouts

1. 12 km slow cross-country + 10 x 100 meters in acceleration with recovery by walking
2. warm-up 3 km + 2 x 5 km at medium pace recovery 1 km slow run
3. long exit of 20 km on slow terrain

Level three with three workouts

1. 15 km slow cross-country + 10 x 100 meters acceleration recovery jogging
2. 3 km warm-up + 2 x 5 km at fast pace, recovery 1 km slow run
3. long exit of 20 km on slow terrain

Level four with five workouts

1. 15 km slow cross-country + 10 x 100 meters acceleration recovery jogging
2. warm-up 3 km + 3 x 4 km at fast pace with recovery 1 km of slow pace
3. 12 km of slow terrain + core stability
4. warm-up 3 km + 10 x 600 meters at personal pace over 5000 meters with jogging recovery of 200 meters in 90 seconds
5. long exit of 25 km on slow terrain

Level five with five workouts

1. 15 km slow cross-country + 15 x 100 meters acceleration recovery jogging
2. warm-up 3 km + 3 x 5 km at fast pace with recovery of 1 km at slow pace
3. 12 km of slow terrain + core stability
4. Warm-up 3 km + 12 x 600 meters at your own pace over 5000 meters with jogging recovery of 200 meters in 60 seconds
5. 25 km long exit on slow terrain

Here you find all tables from previous weeks: