Buonasera, io sto preparando i ...

Ritratto di CRISTINA GARRISI
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Buonasera, io sto preparando i mille metri per il concorso dei carabinieri, il tempo limite è 4.30, io invece arrivo sempre a 4.40 . Mi alleno 4/5 volte a settimana facendo ripetute e provando i 1000, qualcuno può aiutarmi a capire come fare per togliere ancora 15 secondi ? grazie in anticipo.

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Risposte

Buongiorno Cristina. Intanto occorre capire se le sedute sono tutte di ripetute, perchè in questo caso sbaglieresti. Due/tre dovrebbero essere di corsa. Poi le ripetute devono essere su distanze che vanno da 200 ad 800 metri ( in sedute differenti) ed il totale della distanza delle ripetute non deve superare i 1800 metri max.
I tempi devono essere leggermente superiori al ritmo dei 4'40" ed i recuperi non troppo ampi
Non so quanto tempo tu abbia a disposizione ma se hai ancora un mese/ due ce la farai sicuramente
Ciao
Andrea

Buongiorno Andrea. Io ho fatto nel mese di gennaio 4 allenamenti a settimana di cui facevo solo 4/5 km ogni allenamento al ritmo di 5.40-6 minuti a km , poi a febbraio siccome facevo il km in 5.30 minuti ho provato a fare più ripetute. Ho iniziato con quelle da 100 metri in 24 secondi, 200 metri in 42 secondi e ora sono passata ai 400 metri in 1.50 .
Per ogni ripetuta ho un recupero che va da 30 secondi a un minuto e mezzo .
Da inizio febbraio fino ad ora sono passata dai 5.30 ai 4.40 però ora non riesco più a togliere quei pochi secondi..
Per ora faccio solo un allenamento a settimana di corsa e 3/4 di ripetute.
Sulle ripetute che superano i 200 metri però non riesco a correre al massimo della velocità, tendo a tenere il ritmo che ho quando faccio il km in 4.40 mentre in quelle da 100 e 200 riesco a dare il massimo e fare lo scatto nel minor tempo.
Ho tempo fino a fine marzo, diciamo circa un mese ancora.
Se puoi darmi qualche consiglio ti ringrazio in anticipo, buona giornata.

Cristina, bisogna partire dal presupposto che la prova è su 1000 metri, quindi distanze come 100 mr non servono a niente e poco quelle sui 200 se non per dare brillantezza oppure se eseguite con poco recupero ( 6z200 ritmo da 4'20 rec 1)
In più non stai recuperando ed il fisico si affatica. 2 sedute di corsa ( se vuoi una di leggera progressione) e due di ripetute. Cicli di 3 settimane con due di carico dove eseguire prove sui 400/500 / 600/ 800 rec da 3 a 4'ed una di scarico dove puoi fare una seduta di 200 poi dopo 3/4 GG dove fai uno di corsa fai il test sui 1000
Devi solo stare attenta ai tempi da tenere sulle prove
Ciao
Andrea

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