We wrap up an intense and carefully planned training week. The primary objective of this microcycle was to build aerobic power, laying essential foundations for running faster, more consistent paces over flat medium and long distances, while ensuring the ability to absorb short uphill sections without breaking stride or losing rhythm.
Here is the step-by-step breakdown of how the week unfolded up to today's final session.
Weekly Overview
Monday (Track): A highly motivating session. 15x100m split into 3 blocks with dynamic recovery (jogging back to the start line) and 3' rest between blocks, run consistently between 14" and 15". To finish, after a 5' rest, an unexpected final 500m clocked in at 1:21. Strong signals and times returning.
Tuesday: 40 minutes of easy recovery running to shake off the track fatigue.
Wednesday: Tempo run totaling 30 minutes (5' easy warmup ~4:20/km + 25' steady pace ~3:55/km), closing with an average pace of 3:57/km. A smooth and well-managed execution.
Thursday (Strength & Transformation): Specific stair workout at the stadium (double-leg hops and stadium stair runs) paired with immediate transformations on the track via 120m strides, finishing with a relaxed 400m cooldown in 1:23.
Friday: Complete rest day.
Today's Session: Hill Repeats (2x200m + 400m + 2x200m + 400m) x2 + 600m Flat Finish
Today we dived straight into aerobic power with a demanding hill interval session, managed with full control and rhythm continuity.
Workout Structure:
Two macro-blocks of
(2x200m + 400m + 2x200m + 400m)Recoveries: dynamic jog/walk back to start line on the 200s and after the first 400m; 2' standing rest before the second 400m; 3' rest between the two macro-blocks.
~4-5' light jog transition to the flat section before the final rep.
Finisher: 1x600m flat out on the flat.
Repetition Data & Splits:
1st Block:
200m: 41" | 200m: 41"
400m: 1:23
200m: 40" | 200m: 40"
400m: 1:21
2nd Block:
200m: 38" | 200m: 39"
400m: 1:21
200m: 40" | 200m: 40"
400m: 1:16
Flat Finisher:
600m: 1:53
Salite (2x200+400)x4
sabato 3 ott, 11:13
7.05km
6:41/km
47:08
On-Course Sensations
Solid stamina from start to finish. No signs of fade or excessive fatigue during any of the sets. The recovery intervals proved fully adequate to reset before each rep, maintaining sharp form and precise target pacing, including a strong surge on the final uphill 400m (1:16) and the 600m flat finisher (1:53).
Coach's Commentary
"Today marks the completion of the aerobic power preparation microcycle, designed to enable faster, more consistent pacing across flat tempo and long runs, as well as handling brief elevation gains without rhythm disruptions. The entire week's workload was executed exactly as planned, showing excellent physiological response and technical execution." -
Francesco Guglielmino, Coach