Hi Renato,
I have read many of your posts on the lets run forums but I am still not sure how to structure workouts in the special phase for 5k racing.
My understanding from your posts is that during the special phase training evolves in two directions:
"a) Biomechanical support (type of strength connected with the event, and speed faster than 10% of the speed of the event)
b) Bioenergetic / Methabolic support (extension around the 90% of the speed of the event)."
My questions are;
1. Do workouts designed for biomechanical support stay at 110% RP? or do they progress towards 105% RP as the specific phase approaches.
2. What kind of interval distance/volume/recovery do you recommend for the biomechanical support? and how would these workouts progress?
3. If the purpose of workouts at faster than 110% RP is only biomechanical support, is recovery important?
3. How do workouts at 90% RP progress towards the specific phase? (interval distance/volume/recovery)