How is possible to understand, the global volume of SPECIFIC TRAINING for session is HIGHER than the distance of the event in 800m, 1500m, 5000m, is about the same distance in 10,000m, and is generally shorter than the distance in HM and MARATHON.
So, if we have 4 different phylosophies of training for different periods (using a MACROCYCLE of 6 months, for example, that can divide Indoor and Outdoor season, or, in case of Marathon, Spring and Autumn Marathon), we have MESOCYCLES having different percentages of volume and intensity.
a) INTRODUCTIVE PERIOD : Is about 3 weeks long, at the beginning of the preparation. In this period, the goal is to build up the general fitness at high level, using seeral means of training : Long Run for increasing the Aerobic Resistance, Gym for strengthening, Short Sprint uphill for increasing the ability in recruitment, Technique for increasing the running ability. With different percentage, this is the goal for every athlete, from 800m to Marathon.
b) FUNDAMENTAL PERIOD : Can last about 2 months, and is the most important part of the preparation. During this period, we reach the MAX volume of km, with growing intensity.
When we look at short events (800-1500), this period is used for a strong increase of AEROBIC POWER, and of STRENGTH ENDURANCE. There is not yet high speed, but the extension is important. So, it's better to maintain the same speed trying to extend the distance (for example, starting with 62" for 400m we move to 1'33" for 600 and 2'04" for 800 and 2'35" for 1000m)or the number of repetitions (from 8 x 400 in 62" rec. 2' to 12 x 400 in 62" rec. 2') or to reduce the recovery (from 8 x 400 in 62" rec. 2' to 8 x 400 in 62" rec. 1'). WE ARE NOT INTERESTED IN RUNNING FASTER
When we look at middle events (5000-10000m), this period is used for a QUALIFICATION of the long run, moving from AEROBIC ENDURANCE to AEROBIC POWER. So, during the first part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the second part WE MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.
When we look at HM and MARATHON, we have the same goal of 5000/10000m. During this period, these specialists can train together.
So, THE PERIOD IS FOR BUILDING VOLUME AT LOWER INTENSITY FOR TRACK RUNNERS, AND HIGHER INTENSITY WITH NOT VERY HIGH VOLUME (compared with the distance of the race)FOR THE HM AND MARATHON RUNNERS