Training plans - Abbreviation glossary
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60’: Refers to a steady continuous run, slightly progressive, of 60 minutes
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95’ prog: Refers to a long progressive run of (xx) minutes. You must start very easy and finish at a strong pace.
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Example of intervals and repeats: 2 x 7 x 400: Two sets of seven repeats of four hundred meters on roughly flat terrain. Using as reference the times detailed in the plan.
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Abd: Refers to core/abdominal exercises. These must always be done before and after going for a run.
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Est: Refers to stretching exercises that must be performed after each workout, not before. They should be done gently, for about 12 to 15 seconds.
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Rectas: These are strides, fast accelerations lifting the hips and lengthening the stride, done after ankle drills and/or weight training. They are done on straights of about 40 m. No need to go all-out.
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Tobillos: These are ankle strengthening exercises.
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T.C: These are Running Technique drills, which include ankle work and plyometric jumps.
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Pesas: Strength exercises performed with weights. They can also be replaced with resistance bands.
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Rec: Refers to recovery (in seconds and/or minutes) to be taken between repeats, sets, and circuits. It can range between 45’’ and 2’.
