Developing STRENGTH-ENDURANCE

Regarding Shaheen, he started the preparation from the beginning of November, developing 3 weeks of long run, with a pick of 1 hr 48:00 (about 32 km) during the last week of the month. After this, we used a period of 5 weeks (till the end of December) for developing strength endurance (twice a week there are short sprints uphill, till 20 times, 80m long, and once a week repetitions of about 400m climbing very hard, in times about 1:30 with recovery 4:00 because the intensity is very high) and long endurance at high intensity.

He does this so he can train hard once this strength is developed. Higher mileage after this.

After 3 weeks he goes to 3 hill sessions a week, two short hills and one strenth endurance(400m) at maximum intensity. Canova is building his muscular strength so he can go after his aerobic metabolism without injury. Remember these are with full recovery.

I think the most important thing to remember is to always keep your threshold high. Raise it high when your strengthing and keep it high when your sharpening.

Strength endurance is just muscular strength for your muscles. Stronger muscles can run more with less damage and train more intense with less damage when the strength is specific.

Also you need to read up on what AEROBIC POWER is?

It is not V02 training.

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)

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)

Regarding circuits for Strength Endurance, we must use 3 different types of these, according to the periods.

An example : a very simple circuit with 10 squat jumps, 30m bounding, 30m skipping, connected by 60m sprinting uphill, for a total of (4x60 sprinting + 2x30 with ex) 300m climbing.

A) FUNDAMENTAL PERIOD : I have the goal to increase the general volume of the work. The intensity of both sprints and exercises can be 70-80%. I use them for about 40-50 days, once every week, increasing number of repetitions.

B) SPECIAL PERIOD : I have the goal to increase the STRENGTH, maintaining the same volume of before and the same intensity of sprints, but trying to use max. intensity during exercises (for example, during squat jumps I try to jump higher possible). In this period, sprints at 75% are the support for the improvement of STRENGTH. After every circuit the athlete is very tired, because the max. intensity in STRENGTH is very hard nervously. So, you need longer recovery between every circuit. In this type of circuit, focus is on EXERCISES. If I want to develop this type of training, I have to reduce the recovery time.

C) SPECIFIC PERIOD (or COMPETITION PERIOD) : I have the goal to increase my specific characteristic, that is RUNNING. So, I go to the sprints at my max. speed, connecting them with exercises at 75% of intensity. In this type of circuit, focus is on SPRINTS. As my goal is to train the body in recruiting the most part of fibres in a muscle, while full of lactate, I NEED TO CARRY OUT THE CIRCUIT USING MY MAX INTENSITY IN RUNNING, with long recovery. If I want to develop this type of training, I have to prolong the circuit for increasing SPECIFIC STRENGTH ENDURANCE, not to increase the number of circuits or to reduce recovery time.

So these replace one or two AnT sessions per week and support the threshold.

Firt mileage,then strength and strength endurance and back to mileage work before special training.

I suppose that two last sentences are your own.I would say that strength-endurance work support the threshold,butt....

In base period it supports the conventional threshold,but in the special/specific period it is more event specific work and supports the "threshold connected to event".(max lass)

Thanks,didn´t remember Renatos definitions.