Hallo,
jetzt ist mir schon das ein oder andere Mal der Name Renato Canova über den Weg gelaufen und es hörte sich zumeist interessant an. Bei meiner Suche nach seinen Trainingsplänen bzw. Methoden bin ich hier und da fündig geworden, aber es ist doch alles sehr unstrukturiert. Selbst der Versuch sein Buch bei der IAAF zu bestellen ist gescheitert (auch bereits an anderer Stelle schon).
Einiges konnte ich auf letsrun.com nachlesen und zusammentragen. Und vielleicht kann der ein oder andere noch etwas beitragen, denn vorallem Trainingspläne konnte ich nicht wirklich finden. Und ich bin leider überhaupt nicht gut im Trainingsplan basteln.
Übersicht über seine Geschindigkeitsbereiche:
>110 % MRT * Short distances with intervals
(ex. 10 x 500m rec. 1'30")
110 - 108% of MRT * Intensive specific endurance
(ex. 10/12 km of intervals
long 1000/3000m with rec. 500m)
108 - 105% of MRT * Intensive-extensive spec. endurance
(12-16 km with intervals from
2000 to 5000m)
* Progressive fast run (20' - 40')
105 - 103% of MRT * Extensive specific endurance
(15-23 km with intervals from 3000
to 7000m)
* Steady fast pace runs (20' - 40')
103 - 97% = MRT * Marathon Pace (races 18-25 km)
* Progressive medium-fast run
(from 45' to 1 hr 20')
* SPECIFIC INTENSIVE LONG (28-30 km)
97 - 95% MRT * Steady medium-fast pace runs
(from 45' to 1 hr 20')
* SPECIFIC EXTENSIVE RUN (32-36 km)
95 - 92% MRT * Progressive medium run
(1 hr - 1 hr 30')
* SPECIFIC EXTENSIVE RUN (36-45 km)
92 - 90% MRT * Medium run (1 hr - 1 hr 30')
* SPECIFIC VERY EXTENSIVE RUN
(40 - 52 km)
90 - 85 % MRT * Marathon endurance (2 hr - 3 hr)
85 - 80 % MRT * Slow runs
< 80% MRT * Regeneration
Sein Trainingsablauf lässt sich in 4 Phasen einteilen:
THE INTRODUCTION PERIOD
THE FUNDAMENTAL PERIOD
SPECIAL TRAINING
SPECIFIC ENDURANCE PERIOD
Näheres unter:
http://www.la-coaching-academy.de/20...hilosophie.php
Dazu habe ich dann noch weitere Trainingstabellen gefunden:
TRAINING AEROBIC CAPACITY
FAST CONTINUOUS RUN
Time: 20`-40` Speed: 104-107% MRT
FAST PROGRESSIVE RUN
Time: 20`-40` Speed: 102-108% MRT
LONG SPEED VARIATIONS
Distance: 5-7k Volume: 15-21 K Speed: 103-107% MRT
(3x5000m. increasing speed with 3`rec)
MEDIUM SPEED VARIATION
Distance: 3-5k Volume: 10-12K Speed: 105-108% MRT
(5000/4000m/3000m with 3`rec)
SHORT SPEED VARIATIONS
Distance: 0,1-5k Volume: 10-12k Speed:106-110% MRT
(10x1k with 2? rec; 5x2k with 3`rec; 3x3k with 4`rec)
MIXED SPEED VARIATIONS
Distance: 0,4-3k Total volume:10-12k Speed107-112% MRT
(2k with 3`rec. + 10x400m with 1`rec. + 8k)
CONTINUOUS UPHILL RUN
Distance: 6-10k Grades: 3%-6%
COMPETITION
5k; 10k races
TRAINING AEROBIC RESISTANCE
MEDIUM PACED PROGRESSIVE RUN
Time: 60`- 90`Speed: 85-100% MRT
(30`- 30`- 30`)
MEDIUM-FAST PROGRESSIVE RUN
Time: 45`- 60`Speed: 95-105% MRT
(20`- 20`- 15`)
MEDIUM EVEN PACED CONTINUOUS RUN
Time: 60`- 90`Speed: 90% MRT
LONG RESISTANCE RUN
Time 135`- 180`speed: 80% MRT
LONG RESISTANCE WITH SHORT VARIATION
Time: 105`- 135`speed: 80% MRT with variations of 0,5-1k @ 100% MRT
(60`even paced + 10x90sec with 90sec rec. + 30`even paced)
LONG RESISTANCE WITH LONG VARIATION
Time: 105`- 135` speed: 80% MRT with long variations of 3-7k @ 100% MRT
(30`+ 7/5/3k with 10`rec + 20`- 40`)
CONTINUOUS ROLLING HILL RUN
Distance: 18-30k Grades: 3%-6-%
2h running with 3-4 long and continuous uphill and downhill
TRAINING SPECIFIC MARATHON ENDURANCE
MARATHON PACED RYTHM
Distance :18-25k @ 100% MRT
(Half - marathon race @ MRT)
SPECIFIC EXTENSIVE ENDURANCE
Distance: 19-30k System: Long Repeats of 2-7k @ 100-102% MRT with 1k rec. @ 85 -95% MRT
(4x5k with 1k rec.; 3x7k with 1k rec.)
SPECIFIC INTENSIVE ENDURANCE
Distance: 15-23km System Short Repeats of 0,5-1k @ 103% MRT with 0,5-1k Rec. 0.5-1km @ 97% MRT
(8x1k with 1k rec.; 20x0,5k with 0,5k rec.)
SPECIFIC ENDURANCE LONG RUN
Distance: 30-35k Speed: 98-100% MRT
SPECIFC MARATHON PACE BLOCK
Distance:10k @ 85% MRT +10-15k @ 100-103% MRT
Systemo this in the morning and in the afternoon
Hier noch einige Beispiele für Trainingseinheiten:
(Standen hier schon mal im Forum, aber auch auf letsrun.com)
Aerobic Power Workouts (one per week):
1) 10 x 800 w 1:30 jog @ 110-112% of MP
2) 6 x 1 mile w 2 min jog @ 108-109% of MP
3) 4 x 2 mile w 3 min jog @ 105-106% of MP
4) 3 x 3 mile w 4 min jog @ 103-104% of MP
5) 2 x 5 mile w 5 min jog @ 101-102% of MP
6) 6 mile continuous run @ 104-105% of MP
7) 8 mile progression run @ 100-106% of MP
Aerobic Endurance Workouts (one per week):
1) 18-22 miles steady run @ 90-95% of MP
2) 24-26 miles easy run @ 80-85% of MP
3) 18-22 miles progession run @ 85-100% of MP
4) 12-15 miles simulation run @ 100% of MP
5) 20 miles - last 5-10 miles @ 100% of MP
6) 20 miles incorporating 10 x 800 @ 103% of MP w 800 jog
7) 6-7 miles @ 85% + 6-7 miles @ 100% of MP (workout done AM and PM)
Remaining runs each week are done at an easy 80-85% of MP.
Zu guter letzt noch ein Link zu einem 9 Wochen Plan:
http://www.la-coaching-academy.de/20...-fuer-2-10.php