Here's an example of J. Cruz 800m training,who happened to be coached by Luiz De Oliveira:
Moving Forward from Fall season, it wasn't until Feb that his athletes started doing speed, but found that being away from it so long could cause soreness at first. So he introduced circuit training during the winter with the athletes doing fast, but not all-out 50-metre runs. He also uses what he calls, "holding-breath running" in winter. The athletes run 50-75m holding their breath. Although he does not say how many repeats they run, or with what recovery, he believes this helps prepare them for the real speed training which still begins in Feb.
When Cruz ran 3 x 1.42 one year, he was "going thru 700m in 1.28 and 1.29 and running the second lap three seconds slower than the first. The plan was to get him to where he could go thru in 1.27".
Here are the sessions he did before the 3 x 1.42s
5 sets of (5 x 400m in 66-68 av: 65 with 45 secs recovery and 4.00 mins between sets)
4 sets of (4 x 400m in 61-63 av:62 with 45 rec and 4.00 mins between sets)
3 sets of (4 x 400m in 58-60 av:58 with 60 secs rec)
3 sets of (3 x 400m in 56-58 av:57 with 60 rec)
2 sets of (2 x 400m in 51-53 av:51 with 3.00 mins rec)
So that no-one gets the idea it?s all 400m training, note that sessions such as: 6 x 1,000m in 2.35-2.40 (with 3.00 recovery) and 6 miles at 5.30-5.40m/m were being done in the Specific Prep (Apr-June) period.
The program alternates between hard and easy weeks, allowing every third Sunday as a day off.
They do 800m repeats on a 15% hill (not steeper). About 6-8 x 800m depending on the athlete (no times given). Easy jog down recovery. They later do hill work on 300m, 200m, 100m and even 75m for speed workouts. For the shortest repeats they work on arm and knee lift, trying to improve coordination. They do no downhill training, fearing injury.
Are done on grass in base training. They are then stopped, but they do retain "high knees" and "fast feet" sessions. He warns that they are hard on the knees and that they sometimes have to stop what is a very good exercise because of potential injury.
De Oliveira started to use the pool for people who were injured, then decided to retain it as an integral part of the program. About 20% of training is in the pool.
There are a number of example weeks from de Oliveira?s training program, weekly mileage is as follows (incl warm-up and cool down):
? Basic preparation (Dec-March) approx 48-63 mpw
? Specific Prep (Apr-June) approx 60 mpw
? Competitive period (Jul-Sept) approx 39mpw
Looks fairly similar, Hills, Circuit training, low-end mileage. I agree with the pool training, very low impact endurance/form training.Any other sub 1:50 guys out there willing to share training?