Lernen von der Elite

Das Traininsprogramm vom neuen Crossweltmeister Imane Merga vor seinem bisher größten Triumph.
By Reanto Canova

Imane Merga training program (26.02 - 16.03.2011)

Sat, 26.02
a)30’ easy + 4 x 10’ fast rec. 3’ easy
b)50’ easy

Sun, 27.02
1 hr 20’ moderate

Mon, 28.02
a)1 hr 20’ progressive run (last 30’ fast)
b)50’ easy

Tue, 1.03
a)30’ easy + 6 x 2000m in 5’40” (rec. 2’30”) + 1 km max speed (Track)
b)40’ easy

Wed, 2.03
a)1 hr 20’ moderate
b)40’ easy + 10 x 80m sprint uphill

Thu, 3.03
a)50’ easy
b)50’ easy

Fri, 4.03 (special block)
a)10 km in 33’ + 8 km in 23’28” (2’56” / km)
b)20’ warm-up + 10 x 2’ fast / 2'moderate

Sat, 5.03
a)1 hr moderate
b)40’ easy

Sun, 6.03
1 hr 10’ with short variations (30” / 45”) every 2’

Mon, 7.03
a)20’ easy + 20 km at 3’15” in 1 hr 05’
b)50’ easy

Tue, 8.03
a)1 hr easy
b)1 hr easy

Wed, 9.03
a)1 hr easy
b)50’ easy

Thu, 10.03
a)20’ easy + (Track) 1000 / 2000 / 3000 / 3000 / 2000 / 1000m (rec. 3’) in 2’40” / 5’30” / 8’20”
b)40’ easy

Fri, 11.03
a)1 hr 10’ moderate
b)1 hr moderate

Sat, 12.03
a)1 hr with short variations of speed
b)1 hr easy

Sun, 13.03
40’ easy + 8 km very fast

Mon, 14.03
a)1 hr 10’ moderate
b)40’ easy + 10 x 80m sprint uphill + 3’ running at max speed

Tue, 15.03
a)1 hr with short variations
b)40’ easy + 5 km in 14’40”

Wed, 16.03
a)50’ easy
b)50’ easy

Note : Max concentration, because the course is completely dry, and it’s your great opportunity for winning. Good luck, Imane