Dunnes
If I say that what I call “magic 1-2-3”; 1=race pace or closer; 2=faster than race pace; 3=that´s intense but slower than race pace, that´s a synthesis, a resuming, of the specific paces that contribute for what we call workouts.
This is based in scientific knowledge - aerobic, anaerobic, Lactate management, etc. - and the effects that performing in that training zones do in the human body.
Thus, when we go to the field, and try do design the workout format, that´s training running strategy – the training technique.
The 1-2-3 concept that´s a STEREOTYPE.
stereotype - A trite expression or idea: banality, bromide, cliché, commonplace, platitude, truism Like structural features, responses are the result of a continuing process of evolutionary modification and refinement.
Thus the 1-2-3 concept that´s a stereotype, but the workout design that´s a SOPHISTICATION and also a REFINEMENT.
sophistication - The state of being contaminated: adulteration, contamination, pollution.
refinement - The act or process of removing physical impurities: clarification, purification. High style in quality, Informal class. The result of refining; an improvement or elaboration. Distinctions of belief or practice.
What that means that 1-2-3 that´s a stereotype and that the workouts that we design according that 1-2-3 concept are a sophistication and a refinement?
It means that a few times ther´s a distance (as to say) between the concepts and their application. That´s not a wrong use. That´s simply a sophistication and a refinement fruit of the concrete use..
The wokout that you ask my opinion – I think that´s find. It covers a 8kilos total distance, it promotes a range average pace that´s in 100-102% to 105-110% RPTD for a runner that we know now that did close to 26:30. As you see that workout It covers a set distances spectrum and I will say that´s a mix-pace/distance or “multi-pace/multi set distance” workout, a specific one for race pace and faster as well as lactate management. It requires that the runner be focus in “adjust” the pace to several different distance stimulus/challenges. The strategy workout that works with set distance decreasing (600m-500m-400m-300m200m) , that´s also a quite typical “italien” style, create by the running technique mainly, not by science concepts !
Well, we need to understand that workout in a large context, that´s tye complete training schedule; and in what training period he did that – I think that the entire programme don´t neglect also hills, fast speed pace, lactate runs (intensive continuous runs) as well as long reps 1000m; 2000m; 30000m and of course basic “aerobic” training and recover runs, covering a larger “spectrum” in the specifics as well as in the basics.
Carlos Lopes also did 4-5X(600+400+200) for 1:40-1:42/64-65/29. But with just 60-65sec intervals and set groups. This is more to do with interval training german school that the protuguese we use often, short sets/shoirt recover considered incomplete interval pauses. As far as I know Renato desn´t work with that Interval-training often. Lopes that wasn´t a faster runner did use workouts that promotes “density” what we call “saturate” workouts, but you can see that as Max.SS Lacatate workouts, to be able to run in 5-7-9-11-13 mmol.