I read the Canova book (1999 marathon training) and I'm a little uncertain if I've understood the Fundamental Phase correctly. I know that it is suggested to back off on the long tempo style runs starting at about 80% mp and moving to about 90% at the end of the cycle (roughly 105 to 150 min).
How does this easing up off apply to the other aerobic workout types (medium long progression runs 1.5 hrs, and long intervals) and how do they take shape during the fundamental phase? I would think if the long intervals were to follow the same logic they would progress from slightly slower than marathon pace moving towards marathon pace (+ increasing the rest pace) as they approach
the specific work. The medium-long progression runs would increase in distance to about 1.5 hours then that pace would slower creep to marathon pace & maybe slightly beyond. Is it recommended to start right away doing the shorter intervals or do they only begin after some aerobic work is built up ? I'm well aware that circuits and short hill sprints are used from the start and we assume the athlete we are dealing with has done a short introductory phase. The hill sprints increase to about 10-12 and then evolve to 200m, 300m, and then 400m (5-6 reps). This type of work is done at maximum intensity and always involves a slow walking recovery. During this phase we have to keep our specific workout goals in mind and some preparation work is done and it continues in the special phase. For instance if our goal is to run 25k alternating between slightly faster than marathon pace (103%) and slightly slower (89%) we have to prepare ourselves for it from the start by first doing shorter, less strenuous versions of the same work. I don't think anyone could do an 18 mile marathon pace run without doing some continuous intermediate runs first (10,12,14...). Are marathon pace tempo runs (100% mp) included in this phase or do we back of slightly and break it up? (14k @ 95% mp, then 8k @ 98-100%) ?
Also there are many workouts listed in the book so is there a trend in the choice of workouts used (short intervals each wk along with long intervals or progression run or a fast tempo run) ?
THANKS FOR THE HELPING ME UNDERSTAND