RUI SILVA TRAINING MODULATION
I try to make that more clear, that´s to turn on easy to understand that simple codified what´s complex workouts, and how Rui Silva uses specifics in “training modulation” through the season in two distinct periods – EARLY/basic period/intro period/early phase – let´s say 4 to 3 months previous to peak tareget goal competition and LATE SEASON/specific period/late phase – let´s say 1 to 2 months previous to the peak target goal run
I say that the 1-2-3 model/structure remains present in every phase/period/season – that´s every week as 1-2-3 single workouts. But this is just a fix plan/model, the reality a few times dismisses the fix plans. That is reality the 1-2-3 workout types a few times you complete the entire cycle in 8-10 days micro cycle and not a 7 days/week cycle.
All right, most of the times, each workout that´s dedicate to a single focus pace (or 1 or 2 or 3), but it happens that we can build “mix-up/multiple pace workout formula” in a single session. Ex: 1000m/race pace +3X500m/105% faster than race pace+3X300/maximum pace. Int 1min /5 minutes between groups;
Ex: 3X5X400m/first set group - race pace (int. 1min) ; second set group – faster than race pace (int. 2min) ; third second group – maximum pace (int. 5min) all 5 minutes in between each set group.
It depends what´s fits into each individual case.
1= RACE PACE TARGET GOAL DISTANCE, that´s 98%-105% RP
“1=race pace” in Rui Silva EARLY SEASON.
Long sets. Ex (for Rui Silva only):3X3000m or 4X2000m or 5X1500m or 7X1000m Race Pace (or close) int.3min.
That runs are considered also lactate management and Mass Lass, to be “in comfort/steady in uncomfort”.
“1=race pace” in Rui Silva LATE SEASON.
Extensive/longer sets, extend the total distance, longer recoveries, and total sets similar to a real 1500m race, as close as you are from the peak run, that can also be consider time-trails or control test runs under Race Pace.
Ex (for Rui Silva only):
7 weeks to the Olympics: 7X400m Race Pace int. 1min
6 weeks to the Olympics: 7X600m Race Pace int. 2min
5 weeks to the Olympics: 4X(600m+400m+200m) Race Pace int. 3min
4 weeks to the Olympics: 2X(1000+500) Race Pace int. 4min
3 weeks to the Olympics: 3X1000m Race Pace int. 5min
2 weeks to the Olympics: 1200+1000+500 Race Pace int. 8min
I remember that as Mr. Joe Rubio says, Race Pace that´s first training priority close to the competitions.
2=SHORT REPS FASTER THAN Target Goal Distance, that´s 102%-115% RP
“2=short reps” in Rui Silva EARLY SEASON.
Single short sets distance mainly, in incomplete recover. Considered as “alternating the pace – fast with slow” or as Renato Canova says “intermittent workouts”. That´s a non-stop training, as well as german EXTENSIVE interval training – training density in incomplete recover. By extensive it means to cover more total distance and set number in the same pace, along the direction that´s reduce the recover. 102% to 110% Race Pace.
Ex (for Rui Silva only):
20X200m/27-28sec int.45sec that´s going 100m ahead on track
15X300m/40-42sec int.45sec that´s going 100m ahead on track
12X400m/57-60sec int.45sec that´s going 100m ahead on track
(this is Race Pace for 3000m indoors)
“2=short reps” in Rui Silva LATE SEASON
This changes for faster paces, multiple set distances, INTENSIVE INTERVALS. Full recover. This is speed specific or speed endurance. 105% to 110% Race Pace. a few times “maximum pace considered.
Ex (for Rui Silva only):
3X(600m+400m+200m)/max pace(2 to 3min in between sets) and 5 to 10min in between set groups.
4X(400m+300m+200m+100m)/max. pace (2 to 3min in between sets) and 5 to 10min in between set groups.
“3=intense continuous runs” in Rui Silva EARLY SEASON
This means that he do 20m to 40m intense pace (what you call LT runs) regularly or if he enters in a 3 to 6miles cross/road race this is the equivalent to an hard LT session. And I told you that workouts type 1 – 3X3000m or 4X2000m – they work also as a LT management.
“3=intense continuous runs” in Rui Silva LATE SEASON
Of course, if the target goal distance that´s 1500m, the competition schedule means frequent competitions, and the main focus that are Race Pace/timetrial control tests, or they replace the role of the intense runs in this period/phase and that LT runs or doesn´t exist or they are very rare. But that aren´t the case of 3000m/5000m/steeple/road/cross specialists. That ones they do intense runs more frequently in that late season – outdoor or track runs.
Don´t forget hill workouts in the transition between the periods (20sec to 1m30s uphills/maxpace int,. downhill/walking full recover) and don´t forget also basic/aerobic/easy runs mileage twice a day.
No plyos. No weight training, just flexibility exerecises.
For any other target goal distance than 1500m , that´s the same 1-2-3 logic, and also the same training modulation principles adjust/according to the specific needs/demands of each distance goal event
António Cabral