Here are some Renato workouts that alternate paces:
Renato Canova wrote:
I give here some example of this type of training, regarding an athlete able running one mile in 4:00 :
a) 2 - 3 x 3000m (500 in 1:15 + 500 in 1:40 + 400 in 58.0 + 400 in 1:18 + 300 in 43 + 300 in 1:03 + 200 in 28 + 200 in 42 + 100m in 13 + 50m easy + 50m max) = 8:37 / 8:40, rec. 5/6 min (when we want to work for improving your METHABOLIC SYSTEM)
b) 3 - 4 x 1000m (alternating 100m in 13 / 100m in 17) = 2:30 rec. 5 min (when we want to work for improving your ability in LACTIC TOLERANCE)
c) 3 - 4 x 400m alternating 25m max speed / 25m without pushing, with final time of 49 / 51 sec (depending on the type of runners) (when we want to work for improving your ABILITY IN RECRUITING WHILE FIBRES ARE FULL OF LACTATE)
I remember one training from Said Aouita, that I saw in 1984 in Tirrenia before winning Olympic Games in LA :
3 times 1200m alternating 150m in about 18.5 / 19 and 50m without pushing, in about 10 / 12 sec., with final times between 3:02 and 3:04, recovering 5 min.
I know that this type of training was alreday used by Alberto Juantorena, preparing Montreal 1976, when he was able winning 400 and 800 in the same Olympic.
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=1025300&page=4#ixzz2Lrzpp8yb
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