I cannot follow all the single questions, so i prefer to continue in explaining my phylosophy. Now, for example, because you can understand my training system(not only mine, but is the Italian School of Marathon), I want to show you a table about different speeds, and the connected types of work. (MP is Marathon Pace)
Over 110 % of MP * Short distances with intervals
(ex. 10 x 500m rec. 1'30")
110 - 108% of MP * Intensive specific endurance
(ex. 10/12 km of intervals
long 1000/3000m with rec. 500m)
108 - 105% of MP * Intensive-extensive spec. endurance
(12-16 km with intervals from
2000 to 5000m)
* Progressive fast run (20' - 40')
105 - 103% of MP * Extensive specific endurance
(15-23 km with intervals from 3000
to 7000m)
* Steady fast pace runs (20' - 40')
103 - 97% = MP * Marathon Pace (races 18-25 km)
* Progressive medium-fast run
(from 45' to 1 hr 20')
* SPECIFIC INTENSIVE LONG (28-30 km)
97 - 95% MP * Steady medium-fast pace runs
(from 45' to 1 hr 20')
* SPECIFIC EXTENSIVE RUN (32-36 km)
95 - 92% MP * Progressive medium run
(1 hr - 1 hr 30')
* SPECIFIC EXTENSIVE RUN (36-45 km)
92 - 90% MP * Medium run (1 hr - 1 hr 30')
* SPECIFIC VERY EXTENSIVE RUN
(40 - 52 km)
90 - 85 % MP * Marathon endurance (2 hr - 3 hr)
85 - 80 % MP * Slow runs
Under 80% MP * Regeneration
You can see how very little difference in speed are considered a different medium of training. Training is like a stairs, whith many stairs that have to be run without skipping anything.
From this type of consideration belongs the MODULATION of a marathon runner, different depending on periods and personal situations.