Salve, sto facendo un concorso ...

Buongiorno Marco.
Sul forum nelle risposte di altri abbiamo dato molte indicazioni ed abbiamo aiutato alcuni a raggiungere l'obiettivo, ti consiglio di dare una occhiata.
Occorre capire quanto tempo hai a disposizione prima del concorso , poi un consiglio che mi sento di darti subito è di abbandonare le ripetute sui 200, distanza troppo corta per preparare un 1000 dove dovrai sviluppare più resistenza. Vai su distanze che partono dai 400 fino agli 800 metri con un volume totale di ripetute intorno ai 1600
Ciao
Andrea

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To improve your 1 km time to 3:55, try incorporating interval training and hill sprints. Your current training routine sounds solid, but also consider incorporating new exercises like the slope game to build speed and endurance. Mixing up your workouts can enhance performance. Don’t forget to rest adequately and focus on nutrition! Consistency is key. Keep pushing your limits!

Great to see your dedication to hitting that 1 km goal in 3:55! It looks like your training routine is solid with both long runs and sprints. Have you considered incorporating interval training on your treadmill? This can mimic the pace you want to achieve. Plus, just like in Cookie Clicker , incremental advancements and strategic upgrades are key to improvement.

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