Renato Canova explains training and success of last weeks marathoners
adam:
CANOVA
SPECIAL TRAINING : is the training that DIRECTLY is joined with the SPECIFIC Training.
We have 2 branches of SPECIAL TRAINING :
a) Biomechanical support (type of strength connected with the event, and speed faster than 10% of the speed of the event)
b) Bioenergetic / Methabolic support (extension around the 90% of the speed of the event).
We can give some example of the SPECIAL speed for event :
800 (Athlete 1'44") : 28"/29" (200), 56"/58" (400), 1'10"/1'13" (500), 1'24" / 1'27" (600), 2'28" / 2'32" (1000), 5'20" / 5'30" (2000), Competitions of 1500m
1500 (Athlete 3'30") : 1' / 1'02" (400), 1'15" / 1'18" (500), 1'30" / 1'33" (600), 2'32" / 2'37" (1000), 5'20" / 5'30" (2000), 8'15" / 8'30" (3000), 4 km continuous in 11', competitions of 3000 / 5000m
5000 (Athlete 13') : 62" / 64" (400), 1'32" / 1'36" (600), 2'40" / 2'45" (1000), 5'30" / 5'40" (2000), 8'25" / 8'40" (3000), 8-12 km continuous run at 2'55" / km, competitions of Cross and 10000m
10000 (Athlete 26'40") : 64" / 66" (400), 2'45" / 2'50" (1000), 5'35" / 5'45" (2000), 8'30" / 8'45" (3000), 15 km continuous run at 3' > 2'55", competitions of cross and HM
HM (Athlete 60') : 2'50" / 2'55" (1000), 5'45" / 5'55" (2000), 8'45" / 8'55" (3000), 25 km continuous run at 3' /km, competitions of cross or pacing 25-30km in a Marathon
MARATHON (Athlete 2:05') : 2'42" / 2'45" (1000), 5'30" / 5'40" (2000), 8'20" / 8'35" (3000), 14'10" / 14'30" (5000), 20km continuous run at 2'55" / 3', 45-50 km continuous run at 3'20", competitions of 10000m / Cross / HM.
How is possible to see, FOR THE MARATHON SPECIAL TRAINING IS SOMETHING SHORTER AND FASTER THAN THE MARATHON.
For all the other events, is something Longer (as global volume) and slower than the Race Pace
adam:
CANOVA
SPECIFIC TRAINING : is all the Training including speeds between 95 and 105% af the speed of the race. For a middle distance runner, SPECIFIC is TO RUN, and nothing else. When we speak about exercises, gym and other training of support, we speak about FUNDAMENTAL or SPECIAL TRAINING, useful for bettering the SPECIFIC.
Which are the specific speeds for events ?
800m (1'44") : 12"4 - 13"6 per 100m
1500m (3'30") : 13"3 - 14"7 per 100m
5000m (13') : 14"8 - 16"4 per 100m
10000m (26'40") : 15"2 - 16"8 per 100m
HM (59'47") : 16"2 - 17"8 per 100m
MAR (2:05') : 17" - 18"7 per 100m
If we have to give some example, for the different events, we can show some workouts as follows :
800m
- 2 sets of 5 x 300m in 39" (rec. 1' between tests, 4' between sets)
- 4 x 400 in 51" rec. 5' / 6'
- 3 x 600 in 1'17" rec. 6' / 8'
- 1000 in 2'17" + 400 in 51" + 200 in 24"5, rec. 8'
1500m
- 2 sets of 8 x 300m in 40" (rec. 45" between tests, 4' between sets)
- 8 x 400 in 56" rec. 2'
- 5 x 600 in 1'24" rec. 3' / 4'
- 3 x 1000 in 2'20" rec. 6' / 8'
- 2000 in 4'55" + 1000 in 2'22" + 600 in 1'24", rec. 6'
5000m
- 15 x 400 in 60" rec. 45"
- 10 x 600 in 1'30" / 1'32" rec. 1'30" / 2'
- 6 x 1000 in 2'32" / 2'36" rec. 2' / 3'
- 3 x 2000 in 5'15" / 5'20" rec. 3' / 4'
- 3000 in 8' + 2000 in 5'15" + 1000 in 2'32", rec. 5' / 6'
10000m
- 15 x 600 in 1'33" / 1'35" rec. 1'30"
- 10 x 1000 in 2'36" / 2'38" rec. 1'30" / 2'
- 4 x 2000 in 5'15" + 1 x 1000 in 2'30" rec. 4'
- 3000 in 8' + 2 x 2000 in 5'20" + 4 x 1000 in 2'38", rec. 3' between 3000 / 2000, 2' between 2000, 1'30" between 1000
HM
- 7 x 2000 in 5'35"/ 5'40" rec. 400m in 2'
- 5 x 3000 in 8'25" rec. 1000m in 3'15" / 3'20"
- 3 x 5000 in 14'15" rec. 1000m in 3'20"
- 15 km long continuous run at 102 % HMP
- 25 km long continuous run at 97% HMP
MARATHON
- 6 x 4000 in 11'40" rec. 1000m in 3'20" (29 km)
- 5 x 5000 in 14'40" rec. 1000m in 3'20" (29 km)
- 4 x 6000 in 17'40" rec. 1000m in 3'20" (27 km)
- 4 x 7000 in 21' rec. 1000m in 3'15" (23 km)
- 5 x 2000 in 5'40" inside a long run of 35 km at pace of 3'15"
- 25 km long continuous run at 102% of MP
- 30 km long continuous run at MP
- 35 km long continuous run at 97% of MP
- 40 km long continuous run at 92% of MP
adam:
CANOVA
How is possible to understand, the global volume of SPECIFIC TRAINING for session is HIGHER than the distance of the event in 800m, 1500m, 5000m, is about the same distance in 10,000m, and is generally shorter than the distance in HM and MARATHON.
So, if we have 4 different phylosophies of training for different periods (using a MACROCYCLE of 6 months, for example, that can divide Indoor and Outdoor season, or, in case of Marathon, Spring and Autumn Marathon), we have MESOCYCLES having different percentages of volume and intensity.
a) INTRODUCTIVE PERIOD : Is about 3 weeks long, at the beginning of the preparation. In this period, the goal is to build up the general fitness at high level, using seeral means of training : Long Run for increasing the Aerobic Resistance, Gym for strengthening, Short Sprint uphill for increasing the ability in recruitment, Technique for increasing the running ability. With different percentage, this is the goal for every athlete, from 800m to Marathon.
b) FUNDAMENTAL PERIOD : Can last about 2 months, and is the most important part of the preparation. During this period, we reach the MAX volume of km, with growing intensity.
When we look at short events (800-1500), this period is used for a strong increase of AEROBIC POWER, and of STRENGTH ENDURANCE. There is not yet high speed, but the extension is important. So, it's better to maintain the same speed trying to extend the distance (for example, starting with 62" for 400m we move to 1'33" for 600 and 2'04" for 800 and 2'35" for 1000m)or the number of repetitions (from 8 x 400 in 62" rec. 2' to 12 x 400 in 62" rec. 2') or to reduce the recovery (from 8 x 400 in 62" rec. 2' to 8 x 400 in 62" rec. 1'). WE ARE NOT INTERESTED IN RUNNING FASTER
When we look at middle events (5000-10000m), this period is used for a QUALIFICATION of the long run, moving from AEROBIC ENDURANCE to AEROBIC POWER. So, during the first part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the second part WE MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.
When we look at HM and MARATHON, we have the same goal of 5000/10000m. During this period, these specialists can train together.
So, THE PERIOD IS FOR BUILDING VOLUME AT LOWER INTENSITY FOR TRACK RUNNERS, AND HIGHER INTENSITY WITH NOT VERY HIGH VOLUME (compared with the distance of the race)FOR THE HM AND MARATHON RUNNERS
adam:
CANOVA
SPECIAL PERIOD : it lasts about 2 months, gradually moving from the FUNDAMENTAL. These periods or MESOCYCLES are not clearly defined : training can evolve in direction of the speed of the different events, trying to maintain the volume.
In this period, we have again 2 kinds of support for the SPECIFIC period :
a) Biomechanical : training of strength becomes more specific, increasing the intensity and reducing volume in the case of short distances, extending duration at the same intensity of before in case of HM and Marathon.
b) Metabolic : the speed of training approach the Specific speed in the short distances, reaching level of 95% (in case of ENDURANCE), or faster than 105% (Full Speed Training). The training of Over Speed can be considered part of Special Period, being the support for going in the SPECIFIC SPEED ENDURANCE TRAINING.
The difference between the short distances and the long distances is that, looking at the short, we work with very high speed in short distance with long recovery, or with intervals with a global volume of 4km - 6km, at 92-95% of the Speed of the Race, with short intervals.
Looking at the long distances, we work with speed of 102-105% with a volume of 10-12 km (10000m), 12-15 km (HM), and 20-30 km (Marathon). We speak,in this case, about intervals. Different is the situation for Long Continuous Run.
We must build a funnel, where the intensity must be extended, and the extension must become faster.
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At the end of the funnel, we have the SPECIFIC PERIOD, for reaching the SPECIFIC SHAPE.
Dallen:
this guy need to write a book. I'll but it. There are a shortage of good running books out there.
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