I'm training for the 800/1500m.
If I want my last race to be in late May, how many weeks should I spend in each phase/cycle. I'm tying to learn some of Canovo's principles, so people with knowledge or refrenses on his training programs, please add to this thread.
Here are the two first periods with an example a training week (from another Canova thread)
1. Introductive Period(6-8 weeks)
- 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.
introductive period :
MON
a) 1 hr moderate run (for ex., for an athlete able running 3:50 / 14:30 / 30:00, about 6:00 a mile). Every week you can add 10min (1h10 - 1h20 - 1h30)
b) Warm-up + 4 easy circuits (only 300m climbing, with 4x60m sprint at 80% connected by 10 squat-jumps, 30m skipping, 30m bounding). Every week you can add 10m to the sprints (70m - 80m - 90m)
TUE
a) 30 min easy + 5 times 4 min fast (at 3:00 pace per km) rec. 3 min easy (at 4:00 pace). Every week add 1 min to the tests, with same recovery of 3 min easy (5 x 5:00 - 5 x 6:00 - 5 x 7:00) Cruise Intervals
b) 40 min easy regeneration
WED
a) 30 min easy + technical exercises :
* 5 times 30 sec. skipping fast with short strides (going to 6 - 7 - 8 times during the following weeks)
* 5 times 30m heels-to-buttocks (6-7-8 times foll. weeks)
* 5 times 50m running with very high knees (6-7-8 times)
* 5 times 30m bounding (6-7-8 times)
b) 50 min easy regeneration
THU
a) 30 min easy + 4 km continuous running uphill (gradient about 5%). Every week add 1 km at the same pace for 5/10km runners, try running faster 5 sec per km if miler.
b) 1 hr with short variations of speed. Short variations last from 30.0 to 45.0, trying to use a good frequency. Recovery is about 2:00 / 2:30, running at a basic speed of 4:00 / 3:50 per km. Normally I use one variations inside every 3 min of run.
FRI
a) 1 hr 20 at 3:45 per km (every week running faster of 5.0 per km : 3:40 - 3:35 - 3:30)
b) 40 min easy regeneration + technical exercises like Wed
SAT
a) 30 min easy + 8 km (if miler) or 12 km (if long runner) fast, increasing speed every 4 km (miler : 13:00 at 3:15 + 12:40 at 3:10) (long runner : 13:20 + 13:00 + 12:40). Every week you must run 2.5 sec. faster per km : 12:50+12:30 - 12:40+12:20 - 12:30+12:10 = 24:40 average 3:05 at the end of the period. The same for 12 km.
b) 40 in easy regeneration
SUN
Long run at personal sensation, adding 5 min every week :
from 1h20 to 1h40 for milers, from 1h30 to 2h (adding in this case 10 min every week) for 5/10 km runners.
This is an example of training for INTRODUCTIVE PERIOD, where we have 2 workouts of technical exercises, 1 circuit climbing, 1 long fartlek, 1 continuous run uphill, 1 fast progressive long run, 1 short fartlek, and a good general volume. At the end of the period, the athlete can run, per week, from 170 to 200 km (110 to 125 miles)
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Fundamental period:
• MON
a) 1 hr progressive running from 3:45 to 3:25 per km
b) 40:00 easy + 10 x 80m sprint uphill
TUE
a) 30:00 easy + 8:00 / 6:00 / 4:00 / 2:00 / 1:00 fast recovery 2:00 moderate (about 4:00 per km)
b) 40:00 easy + exercises (skip, bounding, running in frequency, running with long strides)
WED
a) 1:20:00 at 3:45 pace
b) 30:00 easy + 4-6 km continuosly running uphill (80% intensity)
THU
a) 50:00 easy regeneration
b) 50:00 easy regeneration + stretching
FRI
a) 30:00 warm-up + 4-6 circuits lasting 4-5 min (uphill)
b) 1:00:00 easy regeneration
SAT
a) 1 hr with short variations of speed
b) 40 min easy
SUN
30:00 easy + 12 km at 3:05 pace
Ignore the paces in retrospect to my ability.
I think I copied that week for 5k/10k speciality, and my main concern is how to construct a 800/1500 fundamental training cycle. Also, should I spend extra time in another phase since 36 weeks is rather long?
Later Special and Specific periods as well...
Thank you.