ADAPTING THE PAAVO PROGRAM
There are so serious problem with the Paavo system, but there is also a lot of good if you are a 5k and under race....which is why high schoolers can do well under it. It would work better if altered somewhere to take away some of the anaerobic qualities. I would change as follows:
Off-season: 4 weeks
*easy running
*recovery, down time
Endurance Base: 8 weeks
*Adapted PPM system
*Instead of running PPMs all out run them slightly slower than all out...this takes care of one problem of the system.
*Basically the 2-3 miles would be near 10k effort, 4-6 near 10mile effort, and 7-10 near 20mile/marathon effort
*Long run on Sunday, total of 3 hard dayss
*Example: PPMS:
Wk1- Tu-2 Fr-3
Wk2- Tu-3 Fr-4
Wk3- Tu-4 Fr-5
Wk4- Tu-5 Fr-6
Wk5- Tu-6 Fr-7
Wk6- Tu-7 Fr-8
Wk7- Tu-8 Fr-9
Wk8- Tu-9 Fr-10
Intervals: 10 weeks
*Intensive training, not much racing
*Can't really race effectively while running 3-4 workouts a week like the PAAVO system calls for.
*Workout specifics are the same as my earlier long post in this thread
*No long run, except for first two weeks, Long Set Slow Intervals should take place of long run (should be near same mileage as long run as well)
*Example:
SSI-short set slow intervals
LSI-long set slow intervals
SPI-short set pace intervals
LPI-long set pace intervals
FI-fast intervals
Wk1- Su-LR Tu-SSI Fr-LSI
Wk2- Su-LR Tu-SSI Fr-LSI
Wk3- Su-SSI Tu-SPI 200s Th-LSI Sa-LPI 200s
Wk4- Su-SSI Tu-SPI 400s Th-LSI Sa-LPI 400s
Wk5- Tu-FI 200s Sa-RACE
Wk6- Su-SSI Tu-SPI 800s Th-LSI Sa-LPI 800s
Wk7- Su-SSI Tu-SPI 1200s Th-LSI Sa-1200s
Wk8- Tu-FI 200s Sa-RACE
Wk9- Su-SSI Tu-SPI 1600s Th-LSI Sa-LPI 1600s
Wk10- Tu-FI 200s Sa-Race
Racing: 4 weeks
*Simply put, intense racing
*Drop mileage
*Example
Wk1- Tu-FI 400s Sa-RACE
Wk2- Tu-FI 400s Sa-RACE
Wk3- Tu-FI 400s Sa-RACE
Wk4- Tu-FI 400s Sa-RACE
Notes:
*Mileage should be 80-100 during base, 60-70 during Interval training, 50-60 during racing
*Again, above schedule only for those racing 5k and under. I can't see a way to adapt the program for longer races unless completely changing the program.
*Check my earlier long post in this thread for workout specifics
Alan