A few weeks ago, Renato Canova posted the training schedules for Sylvia Kibet, Silas Kiplagat, Imane Merga, and Thomas Longosiwa for the last five weeks before the World Championships, as well as a one-month "hypothetical schedule" for an elite male 10k runner to illustrate why he does not believe in classical microcycles. I have compiled these schedules and formatted them to fit on a one-page calendar. I have also translated the paces of the workouts into relative percents of 1500m/5k/10k PRs for each athlete. Additionally, I've looked over the schedules and posted a detailed analysis on my blog:
I was going to post links to the schedules directly, but the forum thinks I'm a spambot. So if all you want is the schedules, scroll down to the section titled "The Training Schedules."
My blog post is fairly long, but here are the main points:
—The principles behind these schedules allow them to be used by runners from 1500m up to 10000m with only small changes.
—Athletes always practice accelerating and changing speeds throughout their interval workouts
—The schedule contains a fairly even mix of longer repeats and continuous runs to build endurance at 85-95% of race pace, medium repeats to build race-specific "speed endurance" at 95-105% of race pace, and short repeats to build speed at 105-115% of race pace.
—These are often combined into "cut down" style workouts which begin with longer repeats at moderate paces and progress to shorter repeats at successively faster speeds.
—Recovery during workouts is usually generous, as is recovery between workout days
—High intensity workout days like the "special block" require an athlete to be well-rested before and to recover very well after.
—If the "normal" schedule is based off 5k training, a 1500m runner modifies it by doing more short/fast repeats with medium to long recovery and less fast continuous runs; a 10k runner modifies it by doing longer and slower repeats with more total volume at the same intensity relative to 10k pace instead of 5k pace.
—The final workout before the first championship race is always fast, relaxed 200s.
—Athletes "roll with the punches" of travel, long flights, and time-zone changes and don't fret if they have to miss a day of running or change some details about their training program.
The original thread is here: