Renato Canova wrote:
Here we can see his competitions of DL (2010), all in 5000m:
14 May Doha 13:05.20 (3)
04 Jun Oslo 12:53.81 (1)
10 Jun Rome 13:00.12 (1)
03 Jul Eugene 13:00.18 (3)
10 Jul Gateshead 13:00.48 (3)
06 Aug Stockholm 12:53.58 (1)
19 Aug Zurich 12:56.34 (2)
In the middle of this calendar, Imane had also to run in Nairobi (1st Aug) 5000m during African Championships, but was under heavy training (5th in 13:41.98), because after Gateshead we needed to have a period of tough training again, enhancing the mileage and doing some specific session of intervals on track, at medium speed (between 2:35 and 2:42 per km, using distances from 600m and 2000m), and the last hard training was carried out on 28th July, 3 days only before African Championships.
In this case, we need to alternate blocks of competitions (twice in one week) with 3 weeks of training, looking for a modulation allowing the athlete to stay at 90% of his max shape for several times.
Renato, thank you so much for posting, the insight into Merga's training during 2 seasons with very different goals is fascinating!
In particular I'm very interested in these "between-competition training blocks" that you employed to keep Imane in 90% shape during a long season of racing.
Besides increased mileage and the specific intervals at 100-95% of 5K pace over 600-2000m, what other aspects of training during these periods are essential for their success and benefit to the athlete? do you reintroduce any other types of sessions that the athlete may have neglected during the competition phase? do you do more higher volume, longer duration sessions at a controlled intensity to rebuild the athlete's aerobic fitness? (say, 1-1.5h of moderate or progressive running, or "long runs" of more than 1.5h in duration?).
I am very interested in this as an athlete trying to extend a racing season. I'm nearing the end of my early season (March-May) track competitions, but would like to extend my racing out to some late season track competitions in June-July. While I have a solid ~8 month aerobic base behind me (during which I ran 10K and HM personal bests), I feel that I am beginning to get a bit stale and out-of-shape after nearly 2 months of more specific work for racing the 1500 and 5K (at the expense of mileage and more extensive aerobic running). I am very curious of how to structure one of these "between-competition training blocks" as I think I could greatly benefit from such a block between my early and late season competitions.
thanks again Renato!