I have seen this website being recommended for its performance tests and sprinting program, but is there any opinion/experience on his middle and long distance programs?
http://www.brianmac.co.uk/middist/index.htm
http://www.brianmac.co.uk/longdist/index.htm
I think some of his plans only call for running three days a week, but they seem good enough to use as workouts on top of your regular mileage. What does Letsrun think?
Also, I just realized he only includes the first three phases of training (12 weeks?)
any Idea on how to continue with the structure of the programs?
Anyone at all...?
What are the objectives of running at these three different paces?
5% faster than 3 km pace - to improve leg speed and the ability to pick 'it up' in a race - specific endurance sessions would involve maximum distances of 1.5 km in a single repetition
3 KM RACE PACE - to improve VO2 max and resistance to fatigue and train the body to operate at the required 3 KM PACE - specific endurance sessions would involve maximum distances of 4 KM in a SINGLE REPETITION.
5% slower than 3 km race pace - to improve lactic threshold and teach you to function for longer periods - helps when there is a heat before the final - specific endurance sessions would involve maximum distances of 8 km in a single repetition.
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I think the fact that I found this "information" in the 3km training program tells you all you need to know.