Day 1
Quick Recovery
Routine
Foot Care Routine
Notes.
Release Plantar Fascia
Put a PVC under the Foot
- Do 5 Presses + 5 toes lift x 4/5 Point
Toes Activation
- Unbalanced with the weight of the body forward
Then
- Lift only Big Toe (3×5″+5)
- Lift other toes and Big Toe push down (3×5″+5)
- Lift all Toes (3×5″+5)
Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps
Squat Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Running session
MARCO
Warm Up
2 Sets
1 km @5’40
1 km 5’20
Workout
6 km – Steady 5’20
6 km – Split Negative speed up 2″ each km from 5’30
6 km – @5′ average – 100 m Fast / 400 m Slow
Cool Down
2 km @5’50
ALICE
Warm Up
2 Sets
1 km @5’50
1 km 5’30
Workout
6 km – Steady 5’40
6 km – Split Negative speed up 2″ each km from 5’45
6 km – @5’15 average – 100 m Fast / 400 m Slow
Cool Down
2 km @5’50
Supplement & Nutrition
– 1 Gel Isotonic / 5′ prima di partire
– Se avete la cintura di idratazione portatela con le borracce o flask, durante la corsa idratazione costante a piccoli sorsi ogni 10′, non dovete mai arrivare a soffrire la sete
– 1 Gel Isotonic / 10 km
Per i gel isotonici, qualsiasi marca o brand va bene, l’importante che abbiano nei valori nutrizionali carboidrati come maltodestrine ciclodestrine vanno bene anche quelli con aminoacidi magnesio e potassio l’importante che abbiano ZUCCHERI.
Stretching & Mobility
Stretching EMOM – Lower Body
Day 2
Quick Recovery
Routine
Bodyweight Routine
Notes. Follow routine step by step.
HR – Running Session
MARCO
Warm Up
1 Sets
20′ Zone 2
Then
Workout
5 Sets
10′ High Zone 4
Slow down pace and when you reach Low Zone 2 between sets Start the second Set
Cool Down
5′ Cool Down – Walking
ALICE
Warm Up
1 Sets
20′ Zone 2
Then
Workout
5 Sets
10′ High Zone 4
Slow down pace and when you reach Low Zone 2 between sets Start the second Set
Cool Down
5′ Cool Down – Walking
Supplement & Nutrition
Nelle HR Session cerchiamo di abituare il corpo lavorando a bassa intensità a stoccare i trigliceridi sotto forma di energia quindi nessuna integrazione di Carboidrati e Gel.
– 750ml Acqua 1h prima
– 1 Caffe Americano o Doppio Espresso
– se avete la cinta idrica portatela con Acqua stessa cosa ogni 10’/15′ idratatevi a piccoli sorsi
Stretching & Mobility
Stretching EMOM – Lower Body
Active Recovery Day
Quick Recovery
Routine
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Swim Session
Warm Up
200 m – 75 m Easy Crawl / 25 m Pull Buoy
Then
4 Sets of:
200 m – Crawl – 70% Max Effort
20″ rest b/s
3 Sets of:
100 m – Crawl – 100 m Easy / 100 m Progression 90%
30″ rest b/s
Cool Down
100m – Easy Breaststroke
Supplement & Nutrition
Prima di una gara o di un lungo impegnativo servono energie, zuccheri da spendere per sprigionare energia durante la nostra corsa. Per questo motivo gli integratori, sia gel che barrette, pre -allenamento sono principalmente a base di zuccheri.Ecco alcuni integratori sia in gel che in barretta da assumere prima della corsa che vi consigliamo:ProAction Carbo Sprint® Gummy Go
Una barretta a base di carboidrati e caffeina ideale per avere una base di zuccheri per sprigionare energia sin dall’inizio della gara o dell’allenamento.Ethic Sport Pre Gara Endurance
Un gel a base di maltodestrine ideale la resistenza in gara, favorisce il mantenimento delle energie durante tutta la gara.
Stretching & Mobility
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Day 3
Quick Recovery
Routine
Ankle Mobility – Part 2
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Track Run Session
MARCO
Warm Up
5 km – Steady between @5’/4’30
Then
8 Sets
30″ – @3’40
2′ – @5′
Fartlek
12 Sets of:
1’30 @3’50
20″ Walking
1′ – Jog @6′
Cool Down
2 km Easy Run by feel – Over 5’30
ALICE
Warm Up
5 km – Steady between @5’/4’30
Then
8 Sets
30″ – @4′
2′ – @5’40
Fartlek
12 Sets of:
1’30 @4’10
20″ Walking
1′ – Jog @6′
Cool Down
2 km Easy Run by feel – Over 5’45
Supplement & Nutrition
– 1 gel isotonico 5′ prima
– Idratazione Durante il rest tra intervalli se ce la fate
– Post Workout 1 gel entro i 30′ dalla fine
Stretching & Mobility
Stretching EMOM – Lower Body
Stretching EMOM – Upper Body
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