A che ritmo correre il MEDIO? Il ritmo dovrebbe essere pari all’80% della frequenza cardiaca massima, oppure, se si fa riferimento alla soglia anaerobica, al 90% della soglia anaerobica cardiaca. Faccio un esempio personale, io che penso di avere una frequenza cardiaca massima di circa 210 bpm (ultimamente però, in allenamento non riesco a superare i 199 bpm) ed una soglia anaerobica cardiaca di circa 189 bpm (anche qui siamo nel campo delle teorie in quanto non ho mai fatto un esame di laboratorio, inoltre le frequenze cardiache, tendono a scendere con l’allenamento) corro il MEDIO con una frequenza cardiaca media di 170-175 bpm.
Se non si possiede un cardiofrequenzimetro (nel 2011 chi è che non possiede un frequenzimetro?) quale dev’essere la velocità di riferimento del MEDIO? La velocità di riferimento del MEDIO, dovrebbe essere, approssimativamente più lenta di circa il 10% rispetto alla velocità di soglia anaerobica, cioè se uno ha una soglia anaerobica di 15 km/h, dovrebbe correre il MEDIO alla media di 13,5 km/h. Chiaramente questo discorso vale se l’allenamento viene fatto sullo stesso tipo di percorso in cui si gareggia, ecco perchè IO preferisco fare riferimento alle frequenze cardiache, perchè se il percorso presenta saliscendi o peggio salite lunghe e magari ripide, oltre che sterrato, le velocità crollano e le frequenze cardiache salgono. Diciamo che, approssimativamente se un atleta corre il FONDO LENTO a 5’00” al km., dovrebbe correre il MEDIO a 4’30” al km., secondo più secondo meno.
Quanto deve essere lungo il MEDIO? Deve essere lungo almeno 7 km. e, nei top runner, ma solo nei top runner, raggiungere i 21 km. di lunghezza. Non dimentichiamoci che i top runner fanno la mezza maratona in circa un’ora e perciò, facendo un MEDIO di 21 km., impiegano circa 1h05-1h10′ a farlo. Comunque, diciamo che un buon amatore, cioè uno che fa i 12 km. di Vivicittà a 4’00” al km., non dovrebbe superare i 13-15 km. di FONDO MEDIO.
Quali qualità sviluppa il FONDO MEDIO? Sviluppa sia la POTENZA AEROBICA (la potenza cardiaca e il fiato), sia la RESISTENZA AEROBICA (resistenza fisica), seppure in quantità minore rispetto ad altri tipi di allenamento come ad esempio, per quanto riguarda la POTENZA AEROBICA, il CORTO VELOCE, oppure per quanto riguarda la RESISTENZA AEROBICA, il FONDO LENTO. Di conseguenza è l’allenamento più completo, il mio preferito.
Quanti allenamenti di FONDO MEDIO fare a settimana? Da 1 a 4. Il FONDO MEDIO non è particolarmente stressante per l’organismo e perciò si può anche abusare, inoltre non è neanche lento come il FONDO LENTO, perciò è un allenamento di QUALITA’, seppure non particolarmente alta, come altri tipi di allenamento, come ad esempio il CORTO-VELOCE. Teoricamente uno che si allena fino a 4 volte alla settimana potrebbe allenarsi solo ed esclusivamente con il FONDO MEDIO e svilupperebbe tutte le qualità di cui necessita, seppure in modo non strettamente specifico, cioè allenandosi solo con il FONDO MEDIO, sviluppa meno POTENZA AEROBICA, rispetto al fatto di allenarsi solo con il CORTO VELOCE, ma in compenso sviluppa più RESISTENZA AEROBICA e non stressa troppo l’organismo. Se invece uno si allenasse solo con il FONDO LENTO svilupperebbe solo RESISTENZA AEROBICA, ma non svilupperebbe POTENZA AEROBICA, perciò il FONDO MEDIO detto anche MEDIO è l’allenamento-compromesso, cioè sviluppa tutte le qualità podistiche seppure non al massimo. IO stesso in determinati periodi dell’anno mi alleno esclusivamente con il FONDO MEDIO e mi trovo benissimo
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