First of all i am not a formula guy when it comes to training. I dont think it is all as simple as following any plan exactly as there are too many variables daily that need to be considered. I also dont care about terminology like threshold, cv........ i do think that these guys all raise issues and create ideas that are valuable and need to be considered. For example the cv stuff reminds us of the concept of train dont strain ( a concept recognized much earlier by lydiard). Jack daniels has some stuff that is similar.
For me there are times when a pace range is valuable (ex: tempo type effort can be effective give/take 5 seconds per mile and still be valuable). Sometimes the tempo is prescribed at 5:15 pace but i believe 5:10-5:20 pace will still be very helpful. Some times it might be better to be more exact. Ex: 10x 400 at mile pace. Again, being off one second either way still provides a good and beneficial workout.
On occasion it is good to squeeze the workout a bit. However i would believe this is the art of coaching when you pick the times this is valuable. It shouldnt be done often.
Running at different paces (400/800/mile/3k/5k/10k/hm....) are all valuable. The pace of
easy running and recovery running is also important and valuable. All of these should be intermixed at different times of a season.
Training is more than physiology. It is also designed to develop confidence, mental toughness, concentration as well.
The training process involves stages (periods) such as:
- being able to run required distance
- determining date pace
- incorporating runs that develop aerobic capacity
- developing/increasing threshold paces
-adding in some neuromuscular work (speed)
- selecting a mix of workouts that focus on ability to run faster at race pace (without trying to do this at every distance)
- ensuring not over training
- usually resulting in 1.5 to 2 quality sessions a week and a long run of 18-25% of weekly mileage.
In some ways this is pretty simple but it does involve a mixture of being an artist/coach to go along with basic science.