Um treino alternativo para Maratona

Por
Summary
Views
A revista Runner's World de Janeiro apresenta um treino interessante, adaptado da metodologia usada pelos irmãos Hanson na preparação de atletas de elite (clique no título deste post). Esta metodologia dispensa os treinos longos, substituindo-os por uma combinação de treino de velocidade, ritmo e uma versão mais curta do longo. 
O conceito principal pode-se resumir, grosso modo, na seguinte afirmação: um treino de cerca de 25 km a um ritmo cerca de 30 s inferior ao da maratona é equivalente aos últimos 25 km de uma maratona, caso o treino realizado durante a semana anterior tenha sido suficientemente intenso. Ou seja, após um semana recheada com um treino intervalado a um ritmo de 10K (3 x 1,6 km por exemplo) e  outro treino de 16 km a ritmo de maratona, ambos "ensanduichados" entre  treinos de "recuperação" de 10 a 16 km.

Comentários



Posted by:
has written 0 awesome articles for dorsal1967.

Enviar um comentário

Mensagens populares deste blogue

Provas Insanas - Westfield Sydney to Melbourne Ultramarathon 1983

Por
Imagem
-     What’s your secret? -         I am just gonna keep running… Cliff Young I will write this post in English. Actually, I will mostly just re-print information from several sources, but I will show all references, in order not to incur in plagiarism. This is the story of an ordinary man who performs extraordinary feats. His name was Cliff Young, and he was the least likely hero that any Nation could come up with. "Albert Ernest Clifford "Cliff" Young ,   OAM   (8 February 1922 [1]  – 2 November 2003 [2] ) was an Australian potato farmer [2]   and   athlete   from   Beech Forest, Victoria .   Born the eldest son and the third of seven children of Mary and Albert Ernest Young on 8 February 1922, Albert Ernest Clifford Young grew up on a   farm   in Beech Forest in southwestern Victoria. [1]  " https://en.wikipedia.org/wiki/Cliff_Young_(athlete) ...
Read more »

ITRA Performance Index - Everything You Always Wanted to Know But Were Afraid to Ask

Por
Imagem
The   International Trail Running Association (ITRA) Performance Index   is a ranking system designed to evaluate and compare trail runners globally. It provides a standardized measure of an athlete's performance based on their results in official trail running events recognized by ITRA. This system helps runners, coaches, and race organizers assess an athlete's skill level and is also used for entry qualifications in prestigious races like the UTMB® (Ultra-Trail du Mont-Blanc).
Read more »

Pequenos conselhos práticos - Solo Duro

Por
Imagem
Imagem do Blogue de Maria Tadeu Esta rúbrica é dirigida aos Trail Runners que se estão a iniciar na modalidade e que ainda não têm prática de uma vertente muito interessante das corridas em trilhos: o "solo duro". O que é o solo duro? "Solo duro" é a expressão que indica o pavilhão gimnodesportivo, ou outras instalações semelhantes, disponibilizado pela organização, para que os atletas possam ter um local onde pernoitar antes e depois de uma prova. É solo duro, porque não inclui camas. Na melhor das hipóteses conseguem-se umas esteiras usadas na prática da ginástica e que se encontram disponíveis no pavilhão. Quanto a mim, trata-se de uma excelente opção para pernoitar, por várias razões. A saber: é gratuito; conveniente; normalmente encontra-se perto da linha de partida; e propicia o convívio. Claro que tem inconvenientes, sobretudo para os mais sensíveis. São locais agitados e barulhentos: há malta (como eu, por exemplo) que, ao ressonar, debit...
Read more »

Understanding Logic and Fallacies

Por
Imagem
  Understanding Logic and Fallacies Logic is the cornerstone of rational thought and clear communication. It serves as the structure upon which sound arguments are built and is vital in discerning truth from falsehood. However, when logical reasoning breaks down, fallacies emerge. Fallacies are errors in reasoning that weaken arguments and can often mislead or manipulate. By understanding and identifying fallacies, we can improve our critical thinking skills and engage in more meaningful discussions.
Read more »

Book Review: Behave: The Biology of Humans at Our Best and Worst

Por
Imagem
  Book Review:   Behave: The Biology of Humans at Our Best and Worst   by Robert M. Sapolsky Robert M. Sapolsky’s   Behave: The Biology of Humans at Our Best and Worst   is an ambitious, comprehensive, and engaging exploration of human behavior. The book dives into the biological, psychological, social, and cultural influences that shape our actions, ranging from the most altruistic to the most violent. Sapolsky, a neuroscientist and primatologist, blends cutting-edge research with humor and storytelling to provide readers with a deep understanding of why we behave the way we do.
Read more »

The Ministry of Doubt

Por
Imagem
In a world drowning in contradictions, doubt has become the only constant. Verena Solis, a journalist searching for truth, stumbles into a system designed not to silence, but to smother. Here, certainty is never banned — it is buried beneath noise, questions, and endless multiplication of versions. As protests collapse into paradox, as science is reframed into spectacle, she must decide whether truth can still survive when every fact is met with a thousand doubts. Atmospheric, unsettling, and urgently relevant,  The Ministry of Doubt  asks: what if ignorance wasn’t an accident, but the most powerful weapon of all?
Read more »

Quantum Mechanics

Por
Imagem
  Quantum mechanics is the branch of physics that describes the behavior of matter and energy at very small scales, such as atoms and subatomic particles. It challenges classical physics with its probabilistic nature and counterintuitive principles, providing the foundation for much of modern physics and technology. Here’s an overview of its   main concepts   and   historical evolution :
Read more »

The Fractured Path

Por
Imagem
  The Fractured Path Prologue Liam Calder stood in the ruins of a world that could have been. The air was thick with ash, the sky a mournful gray. He stared at the city’s shattered skyline and felt the crushing weight of responsibility. The device in his hand hummed faintly, its cracked display flickering with the words:   "Wave Function Unstable. Collapse Imminent." He had tried to save everyone, but now, as the multiverse fractured around him, he wasn’t even sure who   everyone   was anymore.
Read more »