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Missing days
RE: RENATO, can you comment on the 2011 World Championships preparation

Renato Canova wrote:

An example of training for 10000m :

Monday : Long and easy run + short sprint uphill

Tuesday : Long fast run till 30 km at 85% of the PB in 10k

Wednesday : General volume (30 km) in two sessions at easy speed (regeneration)

Thursday : General volume (30 km) in two sessions at moderate speed (basic endurance)

Friday : 10 - 15 km at 90 / 95% of the PB in 10k

Saturday : Like Wednesday

Sunday : Long run at moderate pace

Monday : Long intervals on track for increasing Aerobic Power (3000 / 2000 / 1000 with a total volume of 16/20 km) at 95/98% of the PB of 10000m

Tuesday : Regeneration

Wednesday : General volume at moderate pace + short sprint uphill

Thursday : Short interval on track (from 400 till 1000m) for a total volume of 12 km at speed 102/105% of the PB in 10000m

Friday : regeneration

Saturday : Increasing volume (30/35 km) at moderate intensity

Sunday : Long basic run (30 km) at 80% of the PB

Monday : Fartlek with great volume with short distances (for example, 20 times 1' fast / 1' moderate + 20 times 30" fast / 30" easy) as introduction to short intervals for speed endurance

Tuesday : Regeneration

Wednesday : General high volume at moderate intensity

Thursday : 6/8 km continuous run very fast

Friday : Regeneration

Saturday : General high volume at moderate intensity

Monday : Regeneration

Tuesday : Regeneration

Wednesday : Special block (for example, 10 km at 85% of PB plus 10 km at 96% of PB in the morning, 10 km at 85% of PB plus 6/8 km on track with medium intervals (600/1000m) at 100/105% of PB in 10000m)

Thursday : Regeneration

Friday : Regeneration

Saturday : Long progressive run from moderate to fast




I love reading the Renato Canova stuff, but it amazes me that given how focused letsrunners can be that nobody picked up on the two missing Sundays in the sample 10k training plan (I missed it too the first time I read this thread). Anybody care to suggest what is likely to be in there?

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