Intermediate and advanced level: the running tables to train together

The BeActive digital training project officially started on March 15, which allows everyone to arrive in better shape than ever for the appointment with Milan Marathon 2021. Four weekly trainings live on the Instagram channel of @ gazzetta.active, available on demand on IGTV and Gazzetta.it. Eight weeks, 32 workouts and two levels of training that users will be able to choose according to their preparation.

The advanced for the more trained and the intermediate, suitable for those who are physically less prepared, but eager to improve. Trainers will beCristina Guidotti and Francesco Maurellowho have also thought of a training schedule for the days when they will not be live live. Here are the exercises for the seventh week of work, divided by level: intermediate and advanced.

INTERMEDIATE
DAY 1 – live training (total body circuit training)

DAY 2 – warm up 3km + stretching and stretch 10 ‘+ fartlek 7km (800m short fast – 200m slow bottom) + cool down 1 km

DAY 3 – live training (AMRAP total body)

DAY 4 – slow bottom 10 km + stretching 10 ‘

DAY 5 – 3km warm up + 10 ‘stretching and stretch + 5km fast short + 1km cool down

DAY 1 – slow bottom 12 km + stretching 10 ‘

DAY 2 – live training (total body circuit training)

DAY 3 – 3km warm up + stretching and 10 ‘stretch + 8km fartlek (800m short fast – 200m slow bottom)

DAY 4 – live training (AMRAP total body)

DAY 5 – 3km warm-up + 10 ‘stretch and stretch + 7km fast short + 1km cool down