BROWSE ALL +65 ATHLETES / Stefano Baldini



Stefano Baldini Sample Training Week

 

AM

PM

Monday

30km increase pace every 10km, road course.
10km at 3.20 per km,
10km at 3.15 per km,
10km at 3.10 per km,

50 mins @ 4`to 3.45 per km,
1 hour of stretching.

Tuesday

60 min run, 4 mins per km finishing at 3.30 per km,
1 hour of muscle work in the gym… back, calfs, quads., and hamstrings.

Rest

Wednesday

40 mins warm up + hills 15 x 100m on hill of 15% 1 min rest between each.

Recovery run
50 mins at between 4 mins to 3.30 per km.

Thursday

Long Session
2:15` with one hour in the forest. Starts at 4 mins per km finish @ 3.30.

5km at 3.06 per km,
1km in 3.09
4km at 3.02
1km in 3.08
3km at 3.00 per km
1km in 3.07,
2km in 2.58,
1km in 3.06
1km in 2.56. Total – 19km in 58` + warm down, 15 mins easy.

 

Friday

60 mins of endurance followed by one hour of stretching.

Gym work: abs. and muscles of the upper body only.

Saturday

1 hour 15 mins trails.

Plyometrics and bounding: strides, stairs etc. Bounding 10 x 100m

60 mins recovery run.

Sunday

1 hr 45 mins trails, easy.

 

source:​​ www.stefanobaldini.net


Personal best(s):

3000m -​​ 

7:43.14

5000m -

13:23.43

10,000m -​​ 

27:43.98

Half Marathon -

1:00:50

Marathon -

2:07:22

 

Slightly more detailed view:

For more on Stefano Baldini’s career, follow this link.