{"id":78,"date":"2015-03-05T20:11:22","date_gmt":"2015-03-05T19:11:22","guid":{"rendered":"http:\/\/www.atleticacasalini.it\/main\/?p=78"},"modified":"2016-03-05T21:54:56","modified_gmt":"2016-03-05T20:54:56","slug":"allenamento-per-gare-di-10-km","status":"publish","type":"post","link":"https:\/\/www.atleticacasalini.it\/?p=78","title":{"rendered":"Allenamento per gare di 10 km"},"content":{"rendered":"<p style=\"text-align: center;\"><span style=\"color: #800000;\">Proposta da Angelo Zaccaria<\/span><\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-57\" src=\"http:\/\/www.atleticacasalini.it\/main\/wp-content\/uploads\/2016\/03\/zaccaria.jpg\" alt=\"zaccaria\" width=\"75\" height=\"75\" \/><\/p>\n<p>Carissimi amici, eccovi un programma per le gare domenicali che ho utilizzato spesso durante le varie stagioni passate.<\/p>\n<p>Adattate i ritmi in base ai tempi da Voi previsti in gara.<\/p>\n<p>Ciao, Angelo.<\/p>\n<hr \/>\n<p>LUNEDI\u2019 (12.5 KM.)<\/p>\n<p>50\u2019 LENTI<\/p>\n<p>&nbsp;<\/p>\n<p>MARTEDI\u2019 (16 KM.)<\/p>\n<p>25\u2019 RISC.<\/p>\n<p>20 X 400 METRI IN 1\u201914\u2019\u2019 (REC. 1\u2019)<\/p>\n<p>15\u2019 DEF.<\/p>\n<p>&nbsp;<\/p>\n<p>MERCOLEDI\u2019 (16 KM.)<\/p>\n<p>15\u2019 RISC.<\/p>\n<p>FARTLEK 10 X 3\u2019 REC. 1\u2019 (CAMBI A 4\u2019 AL KM.)<\/p>\n<p>15\u2019 DEF.<\/p>\n<p>&nbsp;<\/p>\n<p>GIOVEDI\u2019 (16 KM.)<\/p>\n<p>20\u2019RISC.<\/p>\n<p>2 X 3 KM. IN 10\u201920\u201d- 5\u2019 REC.-2 KM. IN 6\u201936- 5\u2019 REC. 1 KM. IN 3\u201914\u2019\u2019<\/p>\n<p>15\u2019 DEF.<\/p>\n<p>&nbsp;<\/p>\n<p>VENERDI\u2019 (15 KM.)<\/p>\n<p>30\u2019 RISC.<\/p>\n<p>10 X 200 METRI IN 34\u2019\u2019 REC 200 METRI IN SOUPLESSE<\/p>\n<p>10 X 100 METRI IN 16\u2019\u2019 REC 100 METRI IN SOUPLESSE<\/p>\n<p>15\u2019 DEF.<\/p>\n<p>&nbsp;<\/p>\n<p>SABATO (12.5 KM.)<\/p>\n<p>50\u2019 LENTI<\/p>\n<p>&nbsp;<\/p>\n<p>DOMENICA (17 KM.)<\/p>\n<p>20\u2019 RISC.<\/p>\n<p>GARA 10 KM.<\/p>\n<p>15\u2019 DEF.<\/p>\n<p>&nbsp;<\/p>\n<p>TOTALE 105 KM SETTIMANALI<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proposta da Angelo Zaccaria Carissimi amici, eccovi un programma per le gare domenicali che ho utilizzato spesso durante le varie stagioni passate. Adattate i ritmi in base ai tempi da Voi previsti in gara. Ciao, Angelo. LUNEDI\u2019 (12.5 KM.) 50\u2019 LENTI &nbsp; MARTEDI\u2019 (16 KM.) 25\u2019 RISC. 20 X 400 METRI IN 1\u201914\u2019\u2019 (REC. 1\u2019)&#8230;<\/p>\n","protected":false},"author":1,"featured_media":66,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-78","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allenamento"],"_links":{"self":[{"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts\/78","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=78"}],"version-history":[{"count":1,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts\/78\/revisions"}],"predecessor-version":[{"id":79,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts\/78\/revisions\/79"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/media\/66"}],"wp:attachment":[{"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=78"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=78"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=78"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}