{"id":89,"date":"2015-03-03T20:32:21","date_gmt":"2015-03-03T19:32:21","guid":{"rendered":"http:\/\/www.atleticacasalini.it\/main\/?p=89"},"modified":"2023-12-19T18:56:18","modified_gmt":"2023-12-19T17:56:18","slug":"correre-la-maratona-sotto-le-4-ore","status":"publish","type":"post","link":"https:\/\/www.atleticacasalini.it\/?p=89","title":{"rendered":"Correre la Maratona sotto le 4 ore"},"content":{"rendered":"

Le tabelle di allenamento redatte da<\/p>\n

ORLANDO PIZZOLATO<\/strong>
\nfonte: <\/span>www.orlandopizzolato.com<\/a><\/span><\/p>\n

\"Pizzolato<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n
TABELLA PER SCENDERE SOTTO LE 4 h<\/b><\/div>\n<\/td>\n<\/tr>\n
\n

Settimana<\/span><\/b><\/p>\n<\/td>\n

\n

Luned\u00ec<\/span><\/b><\/p>\n<\/td>\n

\n

Marted\u00ec<\/span><\/b><\/p>\n<\/td>\n

\n

Mercoled\u00ec<\/span><\/b><\/p>\n<\/td>\n

\n

gioved\u00ec<\/span><\/b><\/p>\n<\/td>\n

\n

venerd\u00ec<\/span><\/b><\/p>\n<\/td>\n

\n

Sabato<\/span><\/b><\/p>\n<\/td>\n

\n

Domenica<\/span><\/b><\/p>\n<\/td>\n<\/tr>\n

\n

1<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +<\/span>
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 5x1km;
\nREC 4\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h20\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

2<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h10\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

3<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019 <\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 5x1km;
\nREC 4\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

4<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

5<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RB 8x400m
\nREC 1\u201945″<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

6<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 6x1km;
\nREC 4\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 35\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

7<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h40\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

8<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RB 10x400m
\nREC 1\u201945″<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 35\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

9<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

10<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 5x1km;
\nREC 3\u201930″<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 40\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

11<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

12<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RB 8x500m
\nREC 2\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

13<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

G o CM 45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

14<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 5x1km;
\nREC 3\u201930″<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

15<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RB 8x500m
\nREC 2\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 2h00\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

16<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 45\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

17<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RB 8x500m
\nREC 2\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 2h15\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

18<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RM 5x1km;
\nREC 3\u201930″<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CLS 1h10\u2019 o G 15km<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

19<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 3x2km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 2h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

20<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h20\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CLS 1h20\u2019 o G 21km<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

21<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 4x2km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 2h30\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

22<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

LL 1h15\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CLS 1h20\u2019 o G 21km<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

23<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 3x3km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 2h45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

24<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CLS 1h30\u2019 o G 21km<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

25<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 3x3km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 3h00\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

26<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 30\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CLS 1h30\u2019 o G 21km<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

27<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 2x5km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 1h00\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

LL 1h45\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

28<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

RL 2x5km;
\nREC 5\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 50\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

CL 1h20\u2019<\/span><\/p>\n<\/td>\n<\/tr>\n

\n

29<\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 40\u2019 +
\nAL 5x100m<\/span><\/p>\n<\/td>\n

\n

R<\/span><\/p>\n<\/td>\n

\n

CL 20\u2019<\/span><\/p>\n<\/td>\n

\n

MARATONA<\/span> <\/b><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

SIGLE: <\/u><\/b>
\nAL<\/i><\/b> = allunghi; CL<\/i><\/b> = corsa lenta; CLS<\/i><\/b> = corsa lunga svelta; CM<\/i><\/b> = corsa media; G<\/i><\/b> = gara; R <\/i><\/b>= riposo;
\nRB<\/i><\/b> = ripetute brevi; REC<\/i><\/b> = recupero; RL<\/i><\/b> = ripetute lunghe; RM<\/i> <\/b>= ripetute medie<\/p>\n

Note:<\/u><\/b> prima delle sedute di CM, RL, RM e della G, dev\u2019essere fatto il riscaldamento, una fase di corsa a ritmo facile, della durata di 20-30\u2019. Prima della seduta di CLS \u00e8 sufficiente fare un riscaldamento di 10\u2019<\/p>\n

\n

 <\/p>\n\n\n\n\n\n
\n

Ritmi da tenere nelle varie sedute con riferimento al ritmo gara di 10km recentemente corsi<\/b><\/p>\n<\/td>\n<\/tr>\n

\n

Tipo di sedute <\/span><\/p>\n<\/td>\n

\n

LL <\/span><\/p>\n<\/td>\n

\n

CL <\/span><\/p>\n<\/td>\n

\n

CLS <\/span><\/p>\n<\/td>\n

\n

CM <\/span><\/p>\n<\/td>\n

\n

CV <\/span><\/p>\n<\/td>\n

\n

RL 3km <\/span><\/p>\n<\/td>\n

\n

RL 2km <\/span><\/p>\n<\/td>\n

\n

RM <\/span><\/p>\n<\/td>\n

\n

RB <\/span><\/p>\n<\/td>\n<\/tr>\n

\n

Differenza al chilometro <\/span><\/p>\n<\/td>\n

\n

+50\/60″ <\/span><\/p>\n<\/td>\n

\n

+45\/50″ <\/span><\/p>\n<\/td>\n

\n

+30\/35″ <\/span><\/p>\n<\/td>\n

\n

+20\/25″ <\/span><\/p>\n<\/td>\n

\n

+10\/15″ <\/span><\/p>\n<\/td>\n

\n

+5″ <\/span><\/p>\n<\/td>\n

\n

0″ <\/span><\/p>\n<\/td>\n

\n

-5″ <\/span><\/p>\n<\/td>\n

\n

-20″ <\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Le tabelle di allenamento redatte da ORLANDO PIZZOLATO fonte: www.orlandopizzolato.com TABELLA PER SCENDERE SOTTO LE 4 h Settimana Luned\u00ec Marted\u00ec Mercoled\u00ec gioved\u00ec venerd\u00ec Sabato Domenica 1 R CL 50\u2019 + AL 5x100m R RM 5x1km; REC 4\u2019 R CL 40\u2019 + AL 5x100m LL 1h20\u2019 2 R CL 50\u2019 AL 5x100m R LL 1h10\u2019 R…<\/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-89","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\/89","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=89"}],"version-history":[{"count":11,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts\/89\/revisions"}],"predecessor-version":[{"id":2796,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=\/wp\/v2\/posts\/89\/revisions\/2796"}],"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=89"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.atleticacasalini.it\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}