What does Renato Canova's fundamental phase look like, specifically for a 5000m runner? Are there any logs from his own athletes during this phase?
I see things like:
FUNDAMENTAL: We call this BASIC AEROBIC TRAINING. The goal is to be the support for every workout of higher intensity.
5000m :
Duration 45' - 1:10
Speed : 1,15 - 1,25 slower than RP
Examples : AT 13' (RP 15"6) : 17"9 - 19"5 (2'59" - 3'15")
AT 15' (RP 18") : 20"7 - 22"5 (3'27" - 3'45")
But I don't know how often these runs are in the week.
Then there's this:
"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 continuously 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"
But that doesn't seem to match up with what is written in the first post by Renato here:
http://www.letsrun.com/forum/flat_read.php?thread=3344054
.
Also, he says:
90% (3:18 per km): the goal is to increase the support for the AEROBIC POWER. You use this ONLY with continuous run, starting with 10km and looking to extend your endurance till 20km. Running 10k in training in 33:00 for an athlete of 15:00 in 5km is very easy, but he cannot run in short time in 31:00 if doesn't become able to extend his long run till 20k in 66:00.
85% (3:27 per km): the goal is to increase AEROBIC ENDURANCE, which is connected, more or less, with the AEROBIC THRESHOLD. You can start with 15-18 km, for going till 30km. THIS HAS NOTHING TO DO WITH MARATHON
But again, I'm unsure of how often these workouts would be and such. It would be extremely useful if I could see some logs of his runners around Nov-March (I have seen a few but these seem to be marathoners/runners peaking from cross), or if anyone could help shed some light it would be much appreciated. He basically tells you what to do in some of the above quotes, but then doesn't include things he mentions in other posts. Confused!