| | | | | | | I Ritmi di Allenamento per le varie categorie di atleti | | | | | | |
| DISTANZA PERCORSA IN METRI | VO2max | SAN KM/H | CATEGORIA | LL | CL | CLS | CM | CV | RL 3K | RSAN 2K | RM 1K | 500m. | 400m. | 300m. | 200m. | | |
| 2470 | 72.6 | 20.2 | 1 | | | 1 | 3'50"/4'10" | 3'45"/4'05" | 3'30"/3'55" | 3'20"/3'45" | 3'10"/3'35" | 3'00"/3'25" | 3'20''-3'30'' | 3'25"/3'20" | 1'23"/1’37" | 1'04"/1’14" | 46"/53" | 29"/34" | | |
| 2400 | 70.5 | 19.6 | 1 | | | 2 | 4'15"/4'30" | 4'10"/4'25" | 4'00"/4'15" | 3'50"/4'05" | 3'40"/3'50" | 3'30"/3'40" | 3'35''-3'45'' | 3'25"/3'35" | 1'40"/1’45" | 1'16"/1’20" | 55"/58" | 35"/37" | | |
| 2330 | 68.6 | 19 | 1 | | | 3 | 4'35"/4'50" | 4'30"/4'40" | 4'20"/4'30" | 4'10"/4'15" | 4'00"/4'10" | 3'45"/3'55" | 3'50''-3'55'' | 3'40"/3'50" | 1'48"/1’52" | 1'23"/1’26" | 59"/1'02" | 38"/40" | | |
| 2270 | 66.7 | 18.5 | 1 | | | 4 | 4'55"/5'05" | 4'50"/4'55" | 4'40"/4'50" | 4'30"/4'40" | 4'15"/4'25" | 4'00"/4'10" | 3'55''-4'05'' | 3'55"/4'05" | 1'55"/2'00" | 1'28"/1’32" | 1'03"/1'06" | 40"/42" | | |
| 2210 | 65 | 18.5 | 1 | | | 5 | 5'10"/5'25" | 5'05"/5'20" | 4'55"/5'10" | 4'45"/5'00" | 4'30"/4'45" | 4'20"/4'30" | 4'15''-4'25'' | 4'10"/4'20" | 2'02"/2'06" | 1'34"/1'37" | 1'07"/1'10" | 43"/45" | | |
| 2155 | 63.3 | 17.6 | 1 | | | 6 | 5'30"/5'40" | 5'25"/5'30" | 5'15"/5'20" | 5'05"/5'10" | 4'50"/4'55" | 4'35"/4'40" | | 4'25"/4'35" | 2'10"/2'15" | 1'39"/1'43" | 1'11"/1’14" | 46"/47" | | |
| 2100 | 61.7 | 17.1 | 2 | | | 7 | 5'45"/6'00" | 5'35"/5'50" | 5'25"/5'40" | 5'15"/5'30" | 5'00"/5'20" | 4'45"/5'00" | | 4'40"/4'55" | 2'17"/2'25" | 1'45"/1'51" | 1'15"/1'19" | 48"/51" | | |
| 2050 | 60.2 | 16.7 | 2 | | | 8 | 6'05"/6'30" | 5'55"/6'20" | 5'45"/6'10" | 5'35"/6'00" | 5'25"/5'45" | 5'10"/5'30" | | 5'00"/5'20" | 2'28"/2'37" | 1'53"/2'00" | 1'21"/1'26" | 52"/55" | | |
| 2000 | 58.8 | 16.3 | 2 | | | 9 | 6'40"/7'00" | 6'30"/6'50" | 6'20"/6'40" | 6'10"/6'30" | 5'55"/6'20" | 5'35"/6'00" | | 5'25"/5'50" | 2'40"/2'50" | 2'02"/2'11" | 1'28"/1'34" | 56"/1'00" | | |
| 1955 | 57.4 | 15.9 | 3 | | | 10 | 7'10"/7'25" | 7'00"/7'15" | 6'45"/7'00" | 6'35"/6'55" | 6'25"/6'40" | 6'05"/6'20" | | 5'55"/6'10" | 2'53"/3'00" | 2'12"/2'17" | 1'35"/1'39" | 1'00"/1'03" | | |
| 1910 | 56.1 | 15.6 | 3 | | | | | | | | | | | | | | | | | |
| 1865 | 54.9 | 15.2 | 3 | | | | | | | | | | | | | | | | | |
| 1825 | 53.6 | 14.9 | 4 | | | | | | | | | | | | | | | | | |
| 1785 | 52.5 | 14.6 | 4 | | | | | | | | | | | | | | | | | |
| 1750 | 51.4 | 14.3 | 4 | | | | | | | | | | | | | | | | | |
| 1715 | 50.4 | 14 | 5 | | | | | | | | | | | | | | | | | |
| 1680 | 49.4 | 13.7 | 5 | | | | | | | | | | | | | | | | | |
| 1650 | 48.4 | 13.4 | 5 | | | | | | | | | | | | | | | | | |
| 1610 | 47.5 | 13.2 | 6 | | | | | | | | | | | | | | | | | |
| 1585 | 46.6 | 12.9 | 6 | | | | | | | | | | | | | | | | | |
| 1555 | 45.7 | 12.7 | 6 | | | | | | | | | | | | | | | | | |
| 1525 | 44.9 | 12.5 | 7 | | | | | | | | | | | | | | | | | |
| 1500 | 44.1 | 12.2 | 7 | | | | | | | | | | | | | | | | | |
| 1475 | 43.3 | 12 | 7 | | | | | | | | | | | | | | | | | |
| 1450 | 42.6 | 11.8 | 7 | | | | | | | | | | | | | | | | | |
| 1425 | 41.8 | 11.6 | 8 | | | | | | | | | | | | | | | | | |
| 1400 | 41.1 | 11.4 | 8 | | | | | | | | | | | | | | | | | |
| 1375 | 40.5 | 11.2 | 8 | | | | | | | | | | | | | | | | | |
| 1355 | 39.8 | 11 | 8 | | | | | | | | | | | | | | | | | |
| 1335 | 39.2 | 10.9 | 8 | | | | | | | | | | | | | | | | | |
| 1310 | 38.6 | 10.7 | 9 | | | | | | | | | | | | | | | | | |
| 1295 | 38 | 10.5 | 9 | | | | | | | | | | | | | | | | | |
| 1270 | 37.4 | 10.4 | 9 | | | | | | | | | | | | | | | | | |
| 1255 | 36.8 | 10.2 | 9 | | | | | | | | | | | | | | | | | |
| 1235 | 36.2 | 10 | 9 | | | | | | | | | | | | | | | | | |
| 1220 | 35.8 | 9.9 | 10 | | | | | | | | | | | | | | | | | |
| 1200 | 35.3 | 9.8 | 10 | | | | | | | | | | | | | | | | | |
| 1185 | 34.8 | 9.6 | 10 | | | | | | | | | | | | | | | | | |
| 1170 | 34.3 | 9.5 | 10 | | | | | | | | | | | | | | | | | |
| Si tratta di percorrere quanta più strada possibile in 7 minuti e verificare la distanza percorsa | | | |
