Cumulative Load vs. Individual Interval Load. Training purpose and effectiveness

You hear Canova talk about "global volume" as one way of quantifying a workout.

using your examples:

Workout #1 - 3000m of work, workout takes about 17 minutes to complete

Workout #2 - 3000m of work, workout takes about 30 minutes to complete

Assuming this is standing rest, not only is there a variation in the rep length and rest length, but also the overall length. That third variable is still very important to keep in mind.

The way I would structure it would be:

Early season - Shorter reps, longer recovery - maybe 12 x 200 with 2:00 jog recovery (2400m of work, about 29 minute workout)

Later season - longer rep, same recovery - so 6 x 500 with 2:00 jog recovery (3000m of work, about 28 minute workout)

Fewer variables, a clear progression from general-to-specific. The latter workout is more difficult, but it should be, and youwill be closer to race sharpness by then.

Something like 3 x (3 x 400) is good as well for later season. 45-60 sec recovery within sets, and 4-5 minute between sets. Once again about a 30 minute workout.

I must have misinterpreted Canova when I read about Global Volume. I didn't take it to mean that he was talking about rest time if it was standing or walking rest. Global Volume, I took to mean the totality of the session's workload, including warm up and cool down runs, drills, strides, and any running doing during the recovery period between reps.

I agree that the longer reps are appropriate for later in the season. I'm wondering though if 12 x 200 @ mile pace with 2:00 min recovery would be too easy for all but the most inexperienced, even in the early season.

I could see that session coming in conjunction with an easy distance run, or in the bigger picture, part of a week where the training load is very high

6 x 500 @ mile race pace with 2 min jog recovery, on the other hand is very difficult, the last couple would probably feel like the end of a hard race. I don't know if I could ever have use for that session because by the time my kids were fit enough to do it, we'd be racing frequently and approaching our peak season and maybe even starting to taper.

The 6x 500 would be tougher. what makes the 200s tough is the volume and kids will tend to start them too fast.

I prefer to combine them to get a bit more volume. The 200s can be cut downs

6 x 400 with 1:30 rest. 10 min jog

5 x 200 45 sec rest

I usd this progression over the last 6 weeks or so:

3x5x200

2x5x300

2x4x400

~3000m of total volume. My mantra is efficiency first, then capacity. If there was more time, I'd go to 2x3x500 and then 5x600. Rest always equal to the time ran, with 800m very easy between sets. Each workout started at 1500m 'date-pace' and worked down to maybe 5% faster. 2 mile warm-up, then a 'progressive' mile on the track (each lap a little quicker followed by 100m build-ups. Then a 2 mile cool-down. 7-8 mi overall.

Its really hard during the indoor season because there are a ton of meets and the weather to deal with. I like these workouts because they are specfic, but they can also be easily modified as they are happening if an athlete is having an off day.