Stefano Baldini's Training Leading up to Athens Olympic Games Marathon - Original and Translated
Country - Italy
Born - 25/05/197
Coach - Luciano Gigliotti
Baldini_training (1) - Translated to English PDF
Baldini Italian original slideshow PDF
3000m - 7:43.14
5000m - 13:23'43
10,000m - 27:43'98
Half Marathon - 1:00:50
Marathon - 2:07:22, 2:07:29, 2:07:56, 2:07:57
Athens Olympic Games 2004 - Gold Medal, Marathon - 2:10:55
Baldini - Medals rather than fast times matter
Italy's Stefano Baldini lived up to his already formidable reputation as a runner able to peak for the big championship occasion, when he won the Olympic marathon title in Athens.
It was a victory which topped a long list of other notable performances including the 1996 World Half Marathon title, the 1998 European Marathon gold, and two World Championship bronze medals for the Marathon - Edmonton 2001 and Paris 2003.
Below is another example of his training, translated to English, from: www.stefanobaldini.net
Major marathon 30k splits semi-long run.
30km increase pace every 10km, road course.
10km at 3.20 per km,
10km at 3.15 per km,
10km at 3.10 per km,
50 mins @ 4`to 3.45 per km,
1 hour of stretching.
60 min run, 4 mins per km finishing at 3.30 per km,
1 hour of muscle work in the gym... back, calfs, quads., and hamstrings.
Tues. PM - rest.
40 mins warm up + hills 15 x 100m on hill of 15% 1 min rest between each.
Recovery run - 50 mins at between 4 mins to 3.30 per km.
Thursday - Long session
2:15` with one hour in the forest. Starts at 4 mins per km finish @ 3.30.
5km at 3.06 per km,
1km in 3.09
4km at 3.02
1km in 3.08
3km at 3.00 per km
1km in 3.07,
2km in 2.58,
1km in 3.06
1km in 2.56. Total - 19km in 58` + warm down, 15 mins easy.
60 mins of endurance followed by one hour of stretching.
Gym work: abs. and muscles of the upper body only.
1 hour 15 mins trails.
Plyometrics and bounding: strides, stairs etc. Bounding 10 x 100m
60 mins recovery run.
1 hr 45 mins trails, easy.