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RE: More Worms please.
I LOOOOOVE you, Nobby! More worms, hahahaha. Wow, so much in your last post. I'll probably respond over a few posts.....multi pacing year round, and the dynamics of it, is a favourite topic of mine! As you know, I believe in it! But I also recognize the beauty of Lydiard. A different kind of beauty!

OK, so my 200s are not exactly 800 pace right now. More like 1500 pace. The young guy that I'm coaching did 34-30sec on those 200s yesterday, but I'm certain he'll go well under 2min for 800m this year. Doing sets of 4x200m now does get my mind into the 800m race, my favourite distance these days. I rean really slooow...due to some fatigue this week, but I was still breathing heavily on the 3rd-4th runs. This is a stepping stone towards 31sec for me.

I believe ALL the zones take 50-100 steps from beginning of the macro to the end of the race season.

A few weeks before the big races, the volume peaks, and the general level of intensity is high, but not as high as it will be.

A week before the biggest race, 3x400m at 800m pace will be nice. 2x1500m at 3000m pace will be nice. 5km tempo at 15km race pace will be nice. 45min easy runs will be nice.

6 weeks before, 6x400m with short recovery, 10k tempo at 30k pace, 3x2000m at 5k pace, 60-90min easy runs often. That kind of thing. The skeleton is there, with the zones, but the details change for building, sharpening, peaking, etc etc.

My favourite week is:
1-aerobic capacity (long intervals)
2-aerobic conditioning
3-anaerobic conditioning (tempo)
4-aerobic conditioning
5-anaerobic capacity (short intervals)
6-aerobic conditioning

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