I've done a lot of searching on past threads about training for the 800m and have found lots of good info from tinman, ronato, joe rubio, and others, specifically what areas to work on and which workouts are most important.
But I wasn't able to find solid information about how to periodize all of it. I could venture and make some rough conclusions, but I'd rather ask straight up.
How often should I be running hard workouts now and how should the training progress, say 10 months later during my most important races? Should the hard stuff become more frequent or the workouts themselves change and by what means; adding more intervals, higher intensities, or shorter recoveries?
Rubio had a very good explanation of 4 zones.
1) aerobic conditioning (30-90min @ 55-75% VO2max)
2) anaerobic conditioning (15-25min @ 75-90% VO2max)
3) aerobic capacity (2-8min @ 90-100% VO2max),
4) anaerobic capacity (30sec-2min @ over 100% VO2max)
He said the vast majority of successful 400m to half marry runners concentrate on all four areas all year round.
Well my question here is in what frequencies should these be in for different periods of training? i.e. alternate through 2-4 every other day and fill in with 1 or favor 2 to 3 and 4 early in the season, etc?
Thank you, especially to all those intelligent.