Renato has outlined his philosophy in some of his presentations.
One things that is still not entirely clear to me is how fast are his sessions
on the speed side of things?
For a marathon runner, does he prescribe fast sessions (say at 3K pace) in the general and
fundamental periods?
Canova (he trained me in 2004) does not use the terminology "base phase". He believes in an Introductory Period, a Fundamental Period, and then a Specific Period. He believes in never losing something you already have and that the training plan follows you, you do not follow a training plan.
jHwo wrote:
Canova (he trained me in 2004) does not use the terminology "base phase". He believes in an Introductory Period, a Fundamental Period, and then a Specific Period. He believes in never losing something you already have and that the training plan follows you, you do not follow a training plan.
Canova and JS think alike here! JS also believes in never losing something you already have , just build it better and stronger. JS also coach week by week and the training plan follows the runner and not the other way around.
Thanks. I read Renato's posts and I understand basic philosophy.
In his presentation from Valencia, Renato outlines key sessions from General and
Fundamental period, but they are all long runs.
If I am understanding your comment correctly, you would do a fair
amount of 3K and 5K work in the general and fundamental periods.
In general period the speeds used are very low, except for uphill sprints of a maximum of 15 seconds, the rest are slow runs at 75-80% of the Marathon pace, plus medium pace runs at 90% of the marathon pace and at some progression where from 85 % you get to 100% of the marathon pace.
The focus of the general period is more muscle strength, instead in the fundamental period we enter the heart with an objective development of the anaerobic threshold (105%) and go up to the use of VO2max (115%) as biomechanical support for the threshold.
Dimitry wrote:
In general period the speeds used are very low, except for uphill sprints of a maximum of 15 seconds, the rest are slow runs at 75-80% of the Marathon pace, plus medium pace runs at 90% of the marathon pace and at some progression where from 85 % you get to 100% of the marathon pace.
The focus of the general period is more muscle strength, instead in the fundamental period we enter the heart with an objective development of the anaerobic threshold (105%) and go up to the use of VO2max (115%) as biomechanical support for the threshold.
I am a dummy. If my marathon pace is 6 min/mile. How do I calculate a slow run pace that is 75-80%? Thanks.
With 3' and 45" at the km you are at the limit, but also for you there is the phenomenon of the drift of the rhythms below the aerobic threshold and if you do the calculation as Canova you would have too slow rhythms.
Therefore the simplest way since the calculation of Canova applies to high levels is to calculate the rhythms on the current human limit which is 172"9826 at km and then translate the value on your level.
So for example I want to calculate 80%:
So first 80% of 172"9826, but as Canova does:
172.98 / 100 * 20 = 34.6 seconds.
than 172,98 + 34.6 = 207 "58.
Then we calculate your distance from the human limit, always on the marathon pace:
225-172,9826 = 52, 02 second.
So let's translate the human limit value to your level:
207.58 + 52.02 = 259.6 at km.
4'19 "6 at km or 6'55"4 at mile is your 80%.