Renato Canova wrote:
Training is like a pyramid, the big base is aerobic, then, increasing the speed, you go for less time and have to use with less frequency this type of workouts. Different is the situation of short sprints, that, not provoking high lactate, have only a neuromuscolar mean. You can go often for this type of workout, without any problem and without any interference with other type of training. This is the main type of training for the biomechanical system of an athlete, but don't forget that the endurance (specific or general) is something regarding the bioenergetical and enzymatic system.
Why can one not accomplish BOTH agendas( improve "biomechanical"/neuromuscular system abilities AND "bioenergetical and enzymatic system" abilities(endurance/aerobic capabilities) with the following workout?
A workout consisting of repeat, "fast" but controlled , 150m sprints, with short & EASY walk/jog recovery intervals, done over and over again for....let's say an hour? The key to such a workout also would be: keep Heart Rate below LASS/AT level during entire workout. Let's say, approximately, the 150 sprints would bring the HR up to 165 at the end of the repeat, and it would remain there during the beginning the rest interval. Then during the remainer of the rest interval, the HR would drop, rather rapidly, to about, let's say, low 140's. At that point, the runner start another 150m interval. And over and over again.
In such a workout, the HR would never raise to the level of LASS/AT level, and never sink below 70% of HR max (HR average during this workout would probably be about 155). Basically, HR would always be in the range of 70-82% HR max during the whole hour. The sprints would be at, let's say, approximately 5k race pace (or therabouts, a little faster, a little slower is possible), ie, controlled. With such controlled (not near all-out), short repeats, the recovery (interval) time would also be short (especially short if the athletes walks/jogs VERY slowly during this recovery).
So again, couldn't such a workout achieve BOTH goals( working both "biomechanical"/neuromuscular system abilities AND "bioenergetical and enzymatic system" abilities, ie, endurance/aerobic capabilities) ?