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Joe Rubio
RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?

e- wrote:

Joe,

Are you saying that you have moved to only 2 workouts even during the Pre-Comp phase? In the handout you sent out last year, I seem to remember you having 3 workouts in the True Base and Pre-Comp phases as well as the competition phase.

If so, would you use the 800/3k - 1500m/5k+ schedule for the PC as well?


e-

I do plan on changing things up the coming year for the 1500 people. Had a serious stress fracture in an athlete and another who just tanked from being overcooked, so decided to go to a schedule that alolows for increased recovery. Here's a general idea. Not written in stone, just the outline I have down as of today. I'll probably monkey with it, but not much. Gonna try not to out think myself this year. I can hear my wife right now saying "yeah, right.":

1/1-3/1. 100% weekly mileage:

Week #1 & 3
Wed: 1500 pace
Sat: 5k pace

Week #2 & 4
Wed: Hill reps
Sat: Tempo effort.

Strides every Monday at a light, quick 800 effort. One long weekend run of 90-120 min, one mid week longer run at 70-90 min with 20-50 min at 75-80% 5k if feeling strong.

3/1-5/1. 85-90% weekly mileage:

Week #1 & 3
Wed: 1500 pace
Sat: 5k or 10k pace

Week #2 & 4
Wed: 800
Sat: 3k

Strides every Monday at a light, quick 800 or better type effort. One long weekend run of approx 90 min, one mid week longer run at 70-75 min with 20-50 min at 75-80% 5k.

5/1-7/1. 60-80% weekly mileage

Mon: 800 pace (105%)
Wed: 1500 pace (100%) or change of pace workouts ie 100% + 105-110%.
Sat: Best effort reps (110%+) or race if available

Need justifications or the like, let me know.

Joe

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