If we make a little effort to recover from a more (as for those who write to you) or less distant past that feeling we have experienced numerous times a moment before the bell rings on the first day of a new school year , we will probably find ourselves in the feeling of these days. We chased goals in fall 2021, recovered our energy and celebrated Christmas, and now…now we are ready to start again with a new preparation, a new goal, renewed ambition, but always with the same determination.
\nIn the first episode of 2022 together with coach Paolo Vialardi we give a time horizon to our plans and playing open cards we declare our goals for this new year , with courage and without hiding. For those who would like to follow us in this little game, we invite you to write us at info@ki-run.it or at 3428022150 , you can also send us voice messages.<\/p>\n
The dates to mark on the calendar are April 9 and April 3. If your goal instead is not a marathon but a shorter , or even longer race know that in this first week the suggested workouts are the same for everyone. WEEK 0 <\/small>. WEEK 1 <\/small>
\nApril 9 is the date of the Ibiza Marathon , marathon but not only, in fact 20k, 12k, and 21k+21k relay Marathon will be held at the same time. It is a running party, and the word party is not used metaphorically in this sentence, among the side events arranged for runners in fact there will be an exclusive Party in one of the island’s famous clubs. Visiting Ibiza in spring is really discovering (or rediscovering for those who may have been there during crowded times) a pearl of the Mediterranean. The Ibiza marathon will be KiRun’s main orange colored group trip for spring , but of course there will be many other events where we will be present with our runner friends , in Europe and in Italy (we talk about it here)<\/a>. One of these is appointments is certainly the Milan Marathon on April 3, for which there will be a slight adjustment of the program later.<\/p>\n
\nListen to “January 7 : Ready to go again! ” on Spreaker.<\/a>
\nthese are the workouts for the first week, anticipated by a test to be done a couple of days before the start of the preparation on 7km, with the cautions Paolo Vialardi explains in the Jan. 7 episode<\/p>\n
\n15′ WARM UP \/ 4 LENGTHS \/ TEST 7 KM RACE MODE<\/small><\/p>\n
\n50′ BOTTOM <\/small>
\n15′ HEAT \/ VARIATION 10X2’P-2’F<\/small>
\n50′ SLOW BOTTOM<\/small>
\n2KM HEAT \/ 10KM MEDIUM \/ 2KM DEFATICATION<\/small><\/p>\n