You mean Mo Green hasn't been going out for a 20 mile run every weekend?
This is as you say for most; a general, regenerative speed. I do think, however, that more time need be spent at this speed that you might seem to indicate. For instance, when you have Hassan or Shaheen do easy running, are they runnin for an hour at 3:40 per kilometer (~5:54 per mile). Perhaps for me that just seems fast because I have not run 12:48, but even still, you are posting this speed for an apparent 14:30 5,000 meter runner (is my guess at 3:10 pace for 4 mmol). So for someone running 4:40 mile pace in a race, I do not know if running 60 minutes (or whatever distance is the easy run) at 5:50 per mile is good recovery, especially if this is during hard, event specific training. Perhaps you do include more of this, but just from above as it is labeled (not specific for any event, even the marathon), that this work is underestimated for bringing recovery.
Renato Canova wrote:
I am able running, at 4 mmol, at a speed of 3:10 per km, and when I try to run 600m at my max speed, I can run 1:20.
With this attitude, my type of training can be :
a) What I want slower than 3:40 (till 2:30) : GENERAL RESISTANCE (not specific, also for Marathon)
Just marathon endurance, I am sure, so probably everyone uses a variation of this term.
b) From 1 hr to 1:30 at 3:30 : AEROBIC RESISTANCE (in part specific for Marathon, not specific but general for the other events)
This is likely classic "Lactate Threshold Velocity" as you observe it is specific preparation for half marathon, or about one hour race speed for top elites. Someone like Paul Tergat, whose fastest half marathon was 58:51 (on a course 49 meters short; it would still be under 59:00 with those extra meters even still), has his threshold velocity around 4:29-4:31 per mile.
c) From 40:00 to 1:10 at 3:10/3:15 : AEROBIC POWER "1st level" (speed for Marathon, specific for HM, special for 10000m, aerobic support for steeple and 5000m, general for 1500 and 800)
For the 14:30 5,000 meter runner I hypothetically predict from these numbers, this speed might be called "velocity at VO2 Max" by some, or about the speed maintainable in a 10-11 minute all-out, even paced race, somewhere between 3,000 meter and 5,000 meter race pace. I agree this is specifically important for 10,000 meter runners. I recall Gebrselassie mentioning his workouts of 5x2000m at 63-64 seconds per lap, something slower than this speed but approaching the general level (and probably faster at the end of his work).
d) Intervals at 105/110 % of the AnT (2:52 > 3:00 per km) using distances between 1000 and 3000m : AEROBIC POWER "2nd level" (speed for Marathon and HM, specific for 10000m, special for 5000 and steeple, aerobic support for 1500 and 800m)
This is quite a lot faster than the VO2 max speed, perhaps at close to 1500m speed for the athlete above (14:30 5,000m). Perhaps, in reflection, one of the speeds above could be considered at the "isocapnic buffering zone" between lactate threshold velocity and vVO2 max speed. This is normally used in intervals (at the isocapnic buffering zone passing the threshold for a short time, or really, becaus you said some of your athletes have a threshold at 6mmol, the "steady state of effort" after which there is a spike in lactic acid levels, is more appropriate terminology).
e) 10 / 15 times 600m in 1:36 / 1:38 with short recovery (1:30, for example) : LACTIC ENDURANCE (connected with AEROBIC POWER "2nd level" and LACTIC SPEED ENDURANCE)
I would say this is "anaerobic tolerance" or lactate tolerance speed bordering on "lactate clearance. I do not know the relative endurance of this hypothetical athlete (at about 67.5 seconds per 400 at 5K pace, it could be his 800m speed is 60 seconds per lap with very good endurance (as it seems) or 57-58 seconds per lap at 800m pace with poorer endurance spread over his events).
f) 6 / 8 times 600m in 1:27 / 1:30 with medium recovery (2:30, for example) : LACTIC SPEED ENDURANCE (connection with LACTIC ENDURANCE and LACTIC CAPACITY)
This is certainly lactate clearance and also using the creatine phopsphate "alactic" system, at least during the beginning of these repetitions.
g) 3 / 4 times 600m in 1:23 rec. 6 / 8 min : LACTIC CAPACITY (connected with LACTIC SPEED ENDURANCE and LACTIC POWER)
And this I will assume is creatine phosphate training, because with only 80 seconds of running it will "flood" the muscles but not use them in a continuous state of lactic acid overflow. So your term makes the best sense. The athlete can run 80 seconds for 600m (13.3 seconds per 100m) so perhaps he can sprint 400m in 51-53 seconds (depending on power and speed endurance).
h) 1 time 600m in 1:20 (max speed) : LACTIC POWER.
Yes, I look forward to discussing this again and thank you for the information.
But at the end of October I can explain better my phylosophy, when I have some more time.
Numbers don't make sense to me.
Renato Canova wrote:
In my opinion, EVERY SPEED SLOWER OF MORE THAN 80% OF THE SPEED OF THE RACE HAS NO MEAN OF TRAINING, BUT OF REGENERATION BETWEEN THE REAL WORKOUTS.
An example : if I run a Marathon in 2:10 (3:05 per km pace), 18.5 is 100% of the speed every 100m, so 80% of the speed is 3:05 + 37.0 = 3:42. From this speed TRAINING FOR BUILDING RESISTANCE BEGINS, not slower.