I have a ton of Canova stuff but almost none of it is on 5k specific phase. I'll put what I got below, first there is a post on 5k training paces in general (doesn't note when to use anything) it basically hints that at race pace you should be doing 1k to 2k repeats and if you going shorter you should go faster though. The second is on the intro and fundemental phase but maybe by process of elimination you can figure out what is left for the specific phase, sorry I couldn't help more, good luck.
Excuse me, but reading what many runners think about long run is, for me,
very funny.
One question : if you want to run a Marathon at 3:19 pace (about 2:20 final
time), do you think that running 30k at 4:00 pace can have some connection ?
If you want running 10000m in 30:00, do you think that the main workouts are
400m on track, and long run must be only easy regeneration ?
The first man changing this old mentality was one Australian, Ron Clarke,
that in 1964-68 was the first athlete running (not every day, of course, but
once every week) for 15-20km very close 3:00 per km. He was able to destroy
the World Record of 10000m moving, completely alone, from 28:15 to 27:39
without any rabbit.
If you want to beat your PB, you must run LONG and FAST. Running fast
intervals and slow long run is not enough. Running always fast lon run and
never fast intervals is not enough. Training is a combination of different
speeds, and, more slow is the speed, longer is the duration. If we want to
see what really happens in our body, we can see that, for very little
difference of speed (for example, from 3:00 per km to 3:10 per km) the level
of lactate is very different. The type of work has different targets, the
time that you use for building the same enzymatic situation is different,
the quantity of fibres interested in our run is different. Running at 3:00
or at 3:20 or at 3:40 are different type of training. So, we must put, in
our training, ALL these speeds. I give you an example, for an athlete having
a PB of 15:00 in 5000m :
100% of speed = 3:00 per km (this speed is good for some interval till
2000m, using a general volume of 8-10 km like 1000 / 2000 / 1000 / 2000 /
1000 / 2000 with 3:00 recovery, in 3:00 / 6:00, for example). The goal is to
increase the ability in removing lactate from muscular fibres. This training
has a direct influence in raising the Anaerbic Threshold.
105% of speed (3:00 less 9.0 = 2:51) is SPECIFIC SPEED ENDURANCE. The goal
is to increase the ability in accumulating lactate. We can develop a global
volume of 5 km, using intervals between 500m and 1km (2 x 1000 in 2:50, rec.
3:00, plus 6 x 500 in 1:25 rec. 1:00, for example)
110% of speed (3:00 less 18.0 = 2:42) is HIGH SPEED ENDURANCE. The goal is
to increase the ability in producing lactate. We can use this speed for a
global volume of 3000 / 3500m, using intervals from 400m to 600m, example
400 / 600 / 400 / 600 / 400 / 600 / 400 in 64.0 / 1:36 with 1:30 of
recovery.
Speed faster than 110 % (for example, 200m in 27.0, 400m under 60.0, 1000m
under 2:40) : have a MECHANICAL goal, and/or can work for increasing the
LACTIC POWER. We can use only few repetitions with very long recovery.
When we go slower than the pace of the race, we can have the following
situations :
95% (3:09 per km) : the goal is to increase AEROBIC POWER. We can use long
intervals (for ex, 3 x 3000 in 9:27 + 1000m fast at the end, with 3:00
recovery) for a global volume of 10-15 km, but also LONG CONTINUE RUN for
6-7 km in 18:54 / 22:03. The ability in EXTENDING this speed can give a
better base for the workouts FASTER than the 100% speed, helping in raising
your Threshold.
90% (3:18 per km) : the goal is to increase the support for the AEROBIC
POWER. You use this ONLY with continue run, starting from 10km for looking
for extending your endurance till 20km. Running 10k in training in 33:00 for
an athlete of 15:00 in 5km is very easy, but he cannot run in short time in
31:00 if doesn't become able to extend his long run till 20k in 66:00.
85% (3:27 per km) : the goal is to increase AEROBIC ENDURANCE, that is
connected, more or less, with the AEROBIC THRESHOLD. You can start with
15-18 km, for going till 30km. THIS HAS NOTHING TO DO WITH MARATHON.
In another thread, I explained that Shaheen runs, once per month, a long
FAST RUN of 37-39 km at 3:15 - 3:10 pace at 2300m of altitude, also in full
season. In training, nothing is negative. THE ONLY QUALITY THAT YOU LOSE IS
THAT ONE YOU DON'T TRAIN. So, you don't lose speed if you go for long run,
but if you don't go for speed. At the same time, you don't lose endurance
because you train your speed, but because you don't go for fast long run.
The development of training is not to replace some type of workouts with
some other, but to ADD something that you didn't use before. Training is the
ability in stimulating your body in different directions. So, one stimula
can be with more intensity, another with more duration at the same speed. We
have to mix everything together, respecting a correct proportion between the
different workouts.
Regarding long run and speed, I want to give you an example : Paula
Radcliffe tried, for many years, to become faster in the last lap, working
on her speed. In 5 or 6 years, she moved her PB in 3000m from 8:31 to 8:28,
practically always the same situation. When finally, tired to be no. 4 in
every race, she decided to move to full marathon, her first race after
winning her first marathon in London in 2:18, less than 2 months later, was
a 3000m. Final results : 8:22, improving her best of 6.0 !
Personally, I had a similar situation in 2000m, with my Italian athlete
Maura Viceconte. We worked very hard for beating the Italian Record in
Marathon. She ran, winning, Vienna in 2:23:47 (NR) in May. After this, she
was able to increase her PB in 5000m from 15:45 to 15:18, and to beat the NR
of 10000m running 31:05.54, improving her PB of 1 min from the past.
At the end of every discussion, the question is :
What I ask to my training ? I want to try to reach my best potential
results, or I want to be fresh every day, running only for my health and my
fun ? In the first case you must use long and fast run, with a correct
modulation. In the second case, run slowly and enjoy your life, but don't
speak about good results in athletics.
Fundamental Period Example – 13:30 5k Athlete
Regarding the work that I described for John Korir, the difference between sprints uphill and "ramps" (or steep slope) is in the gradient (about 10% for sprints and circuits, and 30% or more for ramps). Also the mean is different: we use circuits for STRENGTH ENDURANCE, sprints (not during circuits, but alone) for RECRUITMENT OF THE HIGHER NUMBER OF FIBERS, ramps FOR FUNDAMENTAL STRENGTH FOR A RUNNER. In this case, ramps replace training of weights. When you go for a training having like goal the improvement of STRENGTH (not Strength Endurance) or SPEED, you must use very high intensity (near the max) and recovery is very important, because you must be fresh. Your goal, in fact, is not ENDURANCE, but the ability to work at max intensity for your muscles. So, recovery after every ramp (but also after every sprint climbing) must be FULL (may be also 2min or more, depending from the length of the sprint, that in any case never is longer than 100m, normally 80m).
How many hard workouts in a week? I use normally 2 very hard workouts, not in the same direction. But I want to remind that there are many levels of intensity, not only very hard workouts and regeneration. An example of weekly program for an athlete of 13:30 (may be European) during the Fundamental Period:
MON
a) 1 hr progressive running from 3:45 to 3:25 per km
b) 40:00 easy + 10 x 80m sprint uphill
TUE
a) 30:00 easy + 8:00 / 6:00 / 4:00 / 2:00 / 1:00 fast recovery 2:00 moderate (about 4:00 per km)
b) 40:00 easy + exercises (skip, bounding, running in frequency, running with long strides)
WED
a) 1:20:00 at 3:45 pace
b) 30:00 easy + 4-6 km continuously running uphill (80% intensity)
THU
a) 50:00 easy regeneration
b) 50:00 easy regeneration + stretching
FRI
a) 30:00 warm-up + 4-6 circuits lasting 4-5 min (uphill)
b) 1:00:00 easy regeneration
SAT
a) 1 hr with short variations of speed
b) 40 min easy
SUN
30:00 easy + 12 km at 3:05 pace
Here is the above example translated for a 16:00 5k athlete.
I took his example of a 13'30 runner and tried to convert the paces by 18.5% for a 16' runner. It's really rough, but 16' calculates into an AT of around 5’40, which can be seen in this adjusted schedule so it at least has some relevance for comparison.
Mon
a) 60' progressive (7'05 > 6'05)
b) 40' easy (7'30) + 10 x 80m uphill sprints
Tue
a) 30' easy (7'30) + 8'/6'/4'/2'/1' (5'40), recovery: 2' (~7'30)
b) 40' easy (7'30) + drills
Wed
a) 1h20' (7'05)
b) 30' easy (7'30) + 6km uphill (6'15?)
Thu
a) 50' regeneration (7'45)
b) 50' regeneration (7'45)
Fri
a) 30' warm-up (7'30) + circuits
b) 60' regeneration (7'45)
Sat
a) 60' with short variations, 45" (5k pace?) recovery: 2'15 (7'30)
b) 40' easy (7'30)
Sun
30' easy (7'30) + 12km (5'50)
Approximately 98 miles.
Introduction Period Example: 3:50, 14:30, 30:00 Athlete
In a normal periodization, we have a FUNDAMENTAL PERIOD lasting (for an athlete not having cross as specific target) from November to March (all winter). We can use NOV as General or Introductive Period. In the first 4 weeks of training we can use a weekly microcycle, having the goal to increase your basic qualities, for being ready to start the real training in December. This is a very simple microcycle for introductive period:
MON
a) 1 hr moderate run (for ex. for an athlete able running 3:50 / 14:30 / 30:00, about 6:00 a mile). Every week you can add 10min (1h10 - 1h20 - 1h30)
b) Warm-up + 4 easy circuits (only 300m climbing, with 4x60m sprint at 80% connected by 10 squat-jumps, 30m skipping, 30m bounding). Every week you can add 10m to the sprints (70m - 80m - 90m)
TUE
a) 30 min easy + 5 times 4 min fast (at 3:00 pace per km) rec. 3 min easy (at 4:00 pace). Every week add 1 min to the tests, with same recovery of 3 min easy (5 x 5:00 - 5 x 6:00 - 5 x 7:00)
b) 40 min easy regeneration
WED
a) 30 min easy + technical exercises:
* 5 times 30 sec. skipping fast with short strides (going to 6 - 7 - 8 times during the following weeks)
* 5 times 30m heels-to-buttocks (6-7-8 times following weeks)
* 5 times 50m running with very high knees (6-7-8 times)
* 5 times 30m bounding (6-7-8 times)
b) 50 min easy regeneration
THU
a) 30 min easy + 4 km continuous running uphill (gradient about 5%). Every week add 1 km at the same pace for 5/10km runners, try running faster 5 sec per km if miler.
b) 1 hr with short variations of speed. Short variations last from 30.0 to 45.0, trying to use a good frequency. Recovery is about 2:00 / 2:30, running at a basic speed of 4:00 / 3:50 per km. Normally I use one variation inside every 3 min of run.
FRI
a) 1 hr 20 at 3:45 per km (every week running faster of 5.0 per km: 3:40 - 3:35 - 3:30)
b) 40 min easy regeneration + technical exercises like Wed
SAT
a) 30 min easy + 8 km (if miler) or 12 km (if long runner) fast, increasing speed every 4 km (miler: 13:00 at 3:15 + 12:40 at 3:10) (long runner: 13:20 + 13:00 + 12:40). Every week you must run 2.5 sec. faster per km: 12:50+12:30 - 12:40+12:20 - 12:30+12:10 = 24:40 average 3:05 at the end of the period. The same for 12 km.
b) 40 in easy regeneration
SUN
Long run at personal sensation, adding 5 min every week: from 1h20 to 1h40 for milers, from 1h30 to 2h (adding in this case 10 min every week) for 5/10 km runners.
This is an example of training for INTRODUCTIVE PERIOD, where we have 2 workouts of technical exercises, 1 circuit climbing, 1 long fartlek, 1 continuous run uphill, 1 fast progressive long run, 1 short fartlek, and a good general volume. At the end of the period, the athlete can run, per week, from 170 to 200 km (110 to 125 miles) .