[Scott Johnston]

Quentin:

Thanks for your thought-provoking post.  Clearly, you have been thinking a lot about this.  I want to start by saying that our typical progression is close to the funnel periodization model you show.  In the fundamental (base phase) we use speed work like strides and hill sprints that are well above the specific speed of an ultra combined with a high volume of low to moderate-intensity running.  Also included is more general strength/ME work. But in this phase, we keep these qualities separated into different training sessions.

Separating the special and specific periods in ultra running is not so easy because we can’t use pace as conveniently as a road or track runner.  Training pace relative to race pace is what determines the fibers recruited and the metabolic load.  This is one reason I advocate doing some of the higher-intensity work on a treadmill or incline trainer for mountain runners. The machine allows control of speed and lactates.

So the specific and special periods become muddied a bit, but the idea in the funnel-type periodization is to bring several of the basic qualities from the fundamental period together into workouts that begin to, more and more, mimic the demands of the goal event.

It is good to keep the overarching principles of funnel periodization in mind, but do not get too worried about specific intensity distribution and long-range detailed plans.  Those detailed plans look good on paper but are very hard to pull off on a day-to-day basis.  Instead, unless you are a very high-level athlete, have as long a base period as you can get away with and keep 8-10 weeks for a more specific block.  The elite athlete needs more specific training and so can benefit from the special and specific blocks.

I hope this helps.

Scott