Re GPP I am not so sure the ‘as long as you master it’ is quite correct, it may be more as long as you have. Like CF he works backwards from when you want to be in top shape and adjusted to fit. So in a single peak you would have a REALLY long GPP and in triple (ala CF) 3 x shorter.
If we look at when ‘Arthurs Boys’ and in particular Peter Snell (and yes his 800m record of 1.44.3 in 1962 which was run on grass in still stands!!!) needed to be in peak shape they were
1960 NZ Champs late March
1960 Rome OG August 25-September 11
1961 NZ Champs late March
1962 NZ Champs late March
1962 Empire Games 22 November – 1 December
1963 NZ Champs late March
1964 NZ Champs late March
1964 Tokyo OG, October 10-24, 1964
In those days National Champs were of very high importance and NZ had some of the best middle distance runners in the world so peaking would have been important. I don’t think they raced in Europe so probably trained at home over winter (May-September).
Your point 1 - You’re correct about La+ work, but also Speed work - you cannot do HEAPS of Speed AND heaps of Km’s. AFter you build your GPP or base, the Volume will drop to allow more Speed. If you don’t have volume to drop that’s where you run into trouble.
Agree but surely recovery times can ameliorate some of that?
Point 2 - Cancel races then for this season or still do them just for the social aspect?
Haven’t decided yet, possibly just view as social. At this stage, and assuming all ok for Saturday, will probably go
12 Feb race
19 Feb train (not bother with Champs)
26 Feb 100, 200, 60 (if on)
5 March unavailable as taking M to a horse event
12 March race
19 March race
Point 3 - Yes, that’s pretty much the point with Point 1. The Jog’s and Long Tempo, long hills etc, to be done in GPP. As you add more speed, you remove certain aspects of the volume. ie - drop from 45min runs to 30min, then to 20min. Long tempo drops to Medium tempo that drops to Short tempo. Long hills drop to shorter hills.
Agree and I was doing that before I hurt my hamstring then calf 3 weeks ago.
Point 4 - Arthur uses TIME and NOT distance. Eg, top guys did 160km wk. or 14hrs wk. Or 2hrs a day. Now that’s roughly 14-16km/hr depending on the efforts done.
Somebody who can only run at 9-10km hr might only do 100km week - and would be overtrained doing 160km, and therefore 20hrs of work per wk.
Same with SE - if a top guy runs an effort in 40sec, but is doing 350m - you don’t also do 350m, you do 40sec.
If you’re Long - Short program says to run 600’s early on, a top guy might do it in 1min 20sec. If it takes you 2min. Then that top guy would be running just over 800m! That would Trash him also.
That is something I have done a LOT this past year and I really only used the distance for ease of understanding.
Another point perhaps, would be Triple periodization or double or single?
My main race is in July this yr, and i started in Dec with a Single Periodization plan in place. So over 7 months to peak - then race for 2-3months. Then have some active recovery. I feel i do better with a much bigger/longer Conditioning Base. Just something else to think about for you
The season here goes mid October – mid December then late Jan – mid March. Historically I have had injury issues in late September and January again and last year I had stopped altogether by now. I had a GREAT off season this last year health wise and had a template that was similar to what I have outlined above but I spent too much time doing hills, as a result I was as slow as molasses when I started racing.
This coming year I am planning to go to the Presidents Cup and visit family in Melbourne in November for 2 weeks. I will know that by mid – late July. Regardless I’m thinking of 2 options
GPP which will include the races above from now till September
SPP Sept-mid Nov including races
Focus Races Dec
Focus Races Feb-March
The above is what I have tried the last couple of years and it hasn’t worked so I am leaning more towards
GPP which will include the races above from now till mid November
SPP Late Nov – January including races
Focus Races Feb-March