"Fausto Coppiright
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from the thread: Training by Renato Canova:
At first, I answer to the poster that asked "where did you copy these information". I copied from the book that I wrote for IAAF, "Marathon Training : A scientific Approach", that you can have writing to IAAF (I think that the cost is 8 ?, but I'm not sure). So, I copied from myself.
About periodization, I want to weigh up the difference of phylosophy between the FUNDAMENTAL PERIOD and the SPECIFIC PERIOD.
During the FUNDAMENTAL (or GENERAL) PERIOD, our goal is to improve all our qualities (general resistance, strenght, rapidity, flexibility, elasticity, ecc.). During this period, is very important THE INTERNAL LOAD. So, if for ex. I have in my program to run 10 x 1000m in 3 min rec. 1'30", but because of the cold or some personal problem due to my job o my family, I'm not able running under 3'08" (not because I'm lazy, but because I'm not able in spite of my commitment), I have to continue training with the same level of effort, AS THE PHYSIOLOGICAL RESULT IS THE SAME, because the Interanl Load is the same. You have to remember that TRAINING IS THE ANSWER TO A PROPOSAL, NOT THE PROPOSAL. So, if 3 athletes do the same work, we can be sure that really are 3 different level of training, because THE INTERNAL LOADS ARE DIFFERENT. Internal Load is subjective, depending on many factors.
During the SPECIFIC PERIOD, our goal is to use our consolidated qualities for preparing our performance. In this case, is essential the EXTERNAL LOAD. In other words, if I want running 10000m in 30' and I need running 10 x 1000m in 2'57" with 1'30" of interval, when I'm able running in 3'05" because I'm tired or I have some problem, I have to stop training, postponing the session to another day, BECAUSE THE SPECIFIC WORKOUT IS MATHEMATIC : 10 times 3 min are 30 min, and if you are not able running 3 times 3 min, you are not ready for running in 30'. External Load is objective, beeing the same for everyone.
Now, I can continue my explanation quoting myself.
Renato Canova RE: TRAINING 9/23/2003 4:33PM - in reply to Abuc Reply | Return to Index | Report Post
THE INTRODUCTION PERIOD
The I.P. usually last between 6 and 8 weeks, and follow a period of rest and nervous recovery, commonly known as TRANSATION PERIOD, which should always follow a marathon race. During the I.P. the athlete should first reacquire the capacity to work, and then develop the qualities which were neglected for months, during the preparation for the previous marathon race, and are often below the required level.
There are two main physiological targets in this period :
- Recovery and development of muscle efficiency
- Recovery and development of aerobic endurance
These physiological targets correspond the achievement of technical targets which will have a direct influence on the marathon runner's activity.
The development of the athlete's muscles may be achieved with training means other than running : general and specific conditioning exercises, isometric exercises, exercises with overloads, proprioceptive exercises and, expecially, various types of circuit training. These exercises may be combined together and performed in various ways.
It's also useful to work on running technique, using technical paces and short uphill runs, and to lay the foundations of an improvement of running efficiency by developing mobility and muscle elasticity.
We mentioned earlier that the I.P. is principally aimed at restoring aerobic endurance. From a practical point of view this means increasing the athlete's capacity to work. The training means are simple and don't vary greatly :
- SLOW PACED CONTINUOUS RUNS in a state of breathing balance, with an extensive progression, up to one and half hours
- MEDIUM PACED CONTINUOUS RUNS, with an extensive-intensive progression, i.e. the athlete is required to run progressively longer and faster, up to 45'
- CONTINUOUS PROGRESSIVE RUNS, slow paced at the beginning and then medium paced ; here again the progression is extensive-.intensive ; the duration increases up to one hour.
Renato Canova RE: TRAINING 9/23/2003 4:45PM - in reply to Renato Canova Reply | Return to Index | Report Post
THE FUNDAMENTAL PERIOD
The F.P. lasts between 8 and 10 weeks, and is the crucial phase of the athlete's preparation. During this period the athlete sustains the maximum work load and begins to work on POWER ENDURANCE.
The number of kilometers increases, while muscle efficiency in distance work in enhanced and the preparation, both mental and physical, for long distances begin. The internal load is carefully monitored with medical check-ups and field tests (if you want). The tendency is to "attack" the organism with a mixture of stimuli.
The training means don't vary greatly ; the important features are steadfastness and continuity of the work loads. The athlete often reaches a state of general fatigue which attenuates muscle vigor, but this condition can be considered normal and should not be mistaken for an inadequate physical condition or for over-training.
The physiological targets are listed below in order of importance :
- Develop AERIBIC POWER
- Develop ANAEROBIC ENDURANCE
- Develop AEROBIC ENDURANCE
- Maintain MUSCLE EFFICIENCY
The achievement of these physiological targets implies the improvement of technical features essential to an athlete's running capacity. The choice of training means, in particular the pace set for the exercises, becomes crucial. In this period, runs at below anaerobic threshold speed are intersected with runs performed at a speed higher than anerobic threshold speed, thus preparing the improvement of SPECIFIC ENDURANCE which is the essence of the preparation for a marathon race."
I would appreciate if Mr. Renato Canova himself will try to explain and adapt his marathon training philosophy for non-elite runners/hobby joggers. Would be very interesting and beneficial for all running society.