Gelindo Bordin (1988 Olympic Marathon
Champion)
* 3 months leading up to the Olympic Marathon in 1988.
* Bold Italic numbered date represents high altittude training:
AM: 6300 feet, PM: 8000 feet
* Recovery Training = controlled fartlek training as follows:
1' fast(1' jog) 2' fast(2' jog) 3' fast(3' jog) 4' fast(4' jog) 5' fast(5' jog) + 10x 1'30"(1'30" jog) + 10x1'00"(1'00" jog)
July, 1988
|
AM |
PM |
|
|
11 |
36km |
20km (3'00"/km with last 2km faster) |
|
12 |
52 minutes |
move to high altittude |
|
13 |
65 minutes |
60 minutes |
|
14 |
60 minutes |
75 minutes |
|
15 |
60 minutes (6800 ft) |
60 minutes |
|
16 |
20 min. jog, 40 min. fartlek |
75 minutes |
|
17 |
--- |
120 minutes fartlek (run up from 5300 ft. to 6300 ft) |
|
18 |
75 minutes |
75 minutes |
|
19 |
20 min. jog, 5x9min. w/ 3 min. jog, 2km jog |
70 minutes |
|
20 |
90 minutes |
70 minutes |
|
21 |
135 minutes |
--- |
|
22 |
67 minutes |
83 minutes |
|
23 |
80 min. "Recovery Training"* |
60 minutes fartlek |
|
24 |
110 minutes |
75 minutes |
|
25 |
3 x 5000m |
60 minutes fartlek |
|
26 |
60 minutes fartlek |
40 minutes -- travel back to sea level |
|
27 |
20 minutes jog |
12km road race (first) |
|
28 |
52 minutes fartlek |
rest |
|
29 |
52 minutes fartlek |
95 minutes |
|
30 |
70 minutes |
50 minutes fartlek |
|
31 |
20 minutes fartlek |
11km road race (first) |
August, 1988
|
AM |
PM |
|
|
1 |
142 minutes |
--- |
|
2 |
60 minutes |
30 minutes jog |
|
3 |
72 minutes |
88 minutes |
|
4 |
90 minutes fartlek |
30km |
|
5 |
73 minutes fartlek |
78 minutes fartlek |
|
6 |
41km (2:29'40")-last 2km at 3'06"+3'00" |
sore Achiles |
|
7 |
easy jog |
play soccer |
|
8 |
40 minutes easy jog |
--- |
|
9 |
--- |
--- |
|
10 |
40 minutes easy jog |
--- |
|
11 |
60 minutes |
62 minutes |
|
12 |
73 minutes |
73 minutes |
|
13 |
70 minutes |
92 minutes |
|
14 |
70 minutes |
80 minutes |
|
15 |
--- |
30km tempo run |
|
16 |
flue |
--- |
|
17 |
40 minutes easy jog |
stretching |
|
18 |
30 minutes |
--- |
|
19 |
40 minutes |
travel |
|
20 |
12km road race (first) |
--- |
|
21 |
135 minutes |
--- |
|
22 |
72 minutes |
88 minutes |
|
23 |
72 minutes |
80 minutes |
|
24 |
70 minutes |
12km fast + "Recovery Training"* |
|
25 |
75 minutes |
87 minutes |
|
26 |
3 x 30 min. (3'10"~3'00"/km) |
60 minutes |
|
27 |
70 minutes |
70 minutes (over a hilly course) |
|
28 |
150 minutes (last 90 min. at 3'20"/km) |
--- |
|
29 |
60 minutes |
85 minutes |
|
30 |
75 minutes |
90 minutes |
|
31 |
60 minutes |
5 x 3000m |
September, 1988
|
AM |
PM |
|
|
1 |
60 minutes |
70 minutes |
|
2 |
easy jog |
--- |
|
3 |
153 minutes |
12km pace progression (=build-up) |
|
4 |
85 minutes |
83 minutes (3'40"/km) |
|
5 |
"Recovery Training"* |
easy jog |
|
6 |
3 x 6km over a hilly course (8'27"/3km) |
60 minutes |
|
7 |
75 minutes |
75 minutes |
|
8 |
125 minutes (4'00"/km) |
--- |
|
9 |
65 minutes |
travel |
|
10 |
40 minutes |
65 minutes |
|
11 |
10km road race |
--- |
|
12 |
65 minutes |
80 minutes |
|
13 |
65 minutes |
80 minutes |
|
14 |
stretching |
half marathon |
|
15 |
130 minutes (last 10km in 31'00") |
--- |
|
16 |
40 minutes |
65 minutes |
|
17 |
5 x 2000m (blood check) |
72 minutes (19km) |
|
18 |
74 minutes |
74 minutes (3'07"/km) |
|
19 |
70 minutes |
80 minutes |
|
20 |
easy jog |
half marathon (1:03'27") |
|
21 |
50 minutes (3'00"/km) |
--- |
|
22 |
16km |
17km |
|
23 |
40 minutes, 15 x 200m |
travel to Seoul |
|
24 |
14km |
--- |
|
25 |
46 minutes |
50 minutes fartlek |
|
26 |
30 minutes |
20 min. jog, 70 min. pace progression |
|
27 |
15 minutes |
63 minutes |
|
28 |
16 minutes |
63 minutes |
|
29 |
40 minutes |
5 x 2000m at marathon pace |
|
30 |
40 minutes |
--- |
October, 1988
|
AM |
PM |
|
|
1 |
20 minutes |
23 minutes, 4km pace progression |
|
2 |
30 minutes warm-up |
Olympic Marathon: first in 2:10'32" |