Strength for Mid and Long Distance (4 weeks)

    (2 customer reviews)

    60,00

    Strength is the backbone of an elegy endurance athlete. The Strength for Mid and Long Distance plan is designed to fully incorporate all strength-related needs in the training routine of a middle/long distance runner. It will help the athlete building a solid body structure able to safely handle an important volume of training. Strength, Power, Core Work and Self Myofascial Release are the four ingredients used to craft this program destinated to all distance lovers, from 5K to Marathons. The plan includes 3 strength sessions per week structured on a 3+1 module (3 weeks of load, 1 week of reduced load). Specific modifications can be applied in relation to the running program of each athlete. Included in the training program is one video analysis and a 15 minutes Video Call per week.

    [Scroll down to read more in “Description”]

    Description

    Strength is the backbone of an elegy endurance athlete. The Strength for Mid and Long Distance plan is designed to fully incorporate all strength-related needs in the training routine of a middle/long distance runner. It will help the athlete building a solid body structure able to safely handle an important volume of training. Strength, Power, Core Work and Self Myofascial Release are the four ingredients used to craft this program destinated to all distance lovers, from 5K to Marathons. The plan includes 3 strength sessions per week structured on a 3+1 module (3 weeks of load, 1 week of reduced load). Specific modifications can be applied in relation to the running program of each athlete. Included in the training program is one video analysis and a 15 minutes Video Call per week.

    The plan in details:
    Weeks in the plan: 4 (3+1)
    Strength Session/week: 3
    Video Analysis/week: 1
    Video Call/Conference: 15 minutes/week

    Program Delivery and Methods:
    Programs will be shared confidentially on a dedicated Dropbox folder in Excel Format for easy editing and fluent exchange of information in between athlete and coach. The athlete is required to fill in the program with training results and personal notes (timings, weights lifted, RPE, mood, etc.)

    Additional Monitoring:
    Thanks to Polar technologies and Polar Flow platform highly detailed training report can be additionally shared in order to have a more in-depth valuation of the load for each session and improvements along the program. It is necessary to possess a Polar sensor (H7 and H10 are suggested) and activate a Polar Flow account. Here is an example of a training report: https://flow.polar.com/training/analysis/2954777610

    Confidentiality:
    Training programs are highly personal. Sharing and reselling to third parties is strictly prohibited.

    Feel free to email any additional question to: hello@alessandrovigo.com

    2 reviews for Strength for Mid and Long Distance (4 weeks)

    1. Jeff H.

      Working with Alessandro helped get me from just about off the ‘couch’ to running my first marathon in 03:31:10. Most importantly, I was able to do so efficiently, without injuries, and feeling confident in my strength and training. I highly recommend this program, and hope to continue building on this with Alessandro, as I work towards my second marathon!

      • Alessandro Vigo

        Thanks for your words Jeff, really appreciated! All the best for your next 42, full support from Madrid. Retiro Park is waiting for you again!

    2. Riccardo Gramegna

      Ho conosciuto Alessandro quando ero praticamente fermo per un grande dolore al ginocchio. Pensavo davvero che non avrei mai più potuto fare una Ultra (gli Ultra Trail sono le gare che mi piace fare!). Ero davvero ormai rassegnato. Ma ricordo bene quel giorno in cui ci siamo conosciuti e la speranza che Ale mi ha dato di nuovo. La sua determinazione è diventata la mia, la sua forza è diventata la mia, la sua tenacia è diventata la mia. Cosí, con un programma personalizzato, seguito scrupolosamente e con estrema dedizione abbiamo lavorato 8 mesi insieme. Il risultato è stato che sono tornato a fare di nuovo una gara (EcoTrail de Paris 80km) con un fisico in grandi condizioni ed il ginocchio a posto.
      La cosa più importante è che con Ale ho imparato un metodo di allenamento che porto adesso con me. Da allora non ho più avuto grossi problemi.
      Ringrazio Ale anche adesso, come faccio sempre di persona ogni volta che torna in Italia!

      • Alessandro Vigo

        Grazie Ricky, mi sono emozionato con questo commento… Davvero mi hai ricordato tutto il cammino fatto assieme. Un abbraccio fortissimo e ci vediamo presto per un bell’aperitivo nella nostra bella Strambino!

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