Athletics, evolve without planning but with common sense

On the basis that I am against standard schedules and general, since some people will do well, others regular and others poorly, there is a way of training, where with common sense and having clear principles we can evolveNot so much as with a personalized planning, but more than following one that we have found on the Internet.

The first, from my point of view that we should use is pulsometer and if it is with GPS, the better. The elite or semi / elite train by time, because their maximum purpose is to subtract seconds from the clock, and they "die" to achieve them, but for the rest of mortals, the purpose is to evolve and preserve their "machinery" sample. Depending on the distance we are preparing, our work must be made up of 75 or 80% work in zone 2, and the majority in zone 3, we continue in a range between our 70 to 80% of our fcmax. In this pulse range our body always improves physically and cardiovascularly. But beware, the real one, not the theoretical one (Cooper's test or stress test). Imagine a person who has a theoretical fcmax of 180 bpm and his body, due to various circumstances, does not exceed 170 bpm, training at 80% would be an over-effort and he would be working in zone 4, close to 90%.
The second that we should include are progressive workouts and in reverse progression, to adapt to our body and muscles and improve our anaerobic system.Progressive, it could be 10/12/15 km, starting with a gentle pace and each km subtracting seconds from the clock, until finishing the last km at a pace equal to or less than a 10k. Then we would do a cool down. And of reverse progressionAfter a good warm-up, it would be to start the first km strong and reach the middle of the training in time progression and from there go progressively doing the slower km, until the end.
With these two types of progressions, we get many adaptations, physical and mental, we also learn to manage rhythms, which it will make us stronger in the race, since we can choose according to the race circumstance without dying in the attempt.

And finally, The famous series and slopes! The most important is go in progression, begin with short series with enough recovery and little by little add distance, then go down recovery, but only if we verify that we recover better (30/40 ppm) and very important, when the times of a series are already higher than the previous ones, it means that our body has already said enough and we must to leave, whatever series it is, is useless when the body no longer performs. The series on slope have many advantagesIn addition to empowerment muscular and anaerobic adaptationDue to the inclined position of the body, the metatarsal support and the impulse from the ankle are strengthened, which will make us stronger.

We would leave the workouts in Zone 2, over 70% or lower for post-competition regeneration or as a non-demanding exercise to burn calories without physical repercussions.
Remember,  in the planning the most important in addition to the coach's criteria, is the principle of individuality and any planning worth its salt must be variable and adapt to the person according to their evolution.