Ryan Hall takes full day off

Mzuuungu wrote:

clearing the bs up wrote:

To allow for adequate recoveries from this intensive training, one rest day or week is built into the schedule. No doubt those who are hooked on high mileage or massive volumes or low-intensity work will see only an extra 52 lost training days in addition to the end of season lay-off that very few take yet is so essential. Always remember that under-recovery is effectively over-training and that excessive distance running at any pace will end in injury. Success at the top level in modern middle distance racing requires a lot of very hard and intensive speed and speed endurance work. Without an adequate maintenance programme using great care and proper recoveries, break-down will occur even quicker.

-Peter Coe

Yes, but you are clearly overlooking the fact that ha ha YO is far more knowledgeable than Peter Coe.

From earlier in the thread "A day without training is like a day without eating," said Gebrselassie, who trains twice a day, six days a week with a single morning session on the seventh day...."

Can you seriously just shut the hell up?

Also, for a 1500 person doing insane quality I can understand taking a day off. Steve Scott didn't do it but Coe did. Fine, different strokes for different folks. I say Coe could have recovered just as well doing an easy 4 miles rather than taking the day off but whatever he wants to do, fine. I'm not a 1500 guy, I was an XC/10000 guy in college and a marathoner post collegiate. Long distance people should "gasp" run more.

Going back, I would also like to point out Coe says "rest day or week" , not "off day or week". He is not advocating doing nothing morons, he is advocating going easier. As I have said this entire facking thread, you can rest and recover and still run in a day. What the hell is so hard to comprehend about that and why are so many of you (Mzuungu) against it?

You still don't get that I am "not" against it huh? Are you just determined to argue? I have seen you get your nickers in a twist like this on other threads... but it is even more fun to be a part of the action. How do you survive life being this sensitive? I mean, you sound like you're about to lose your rag over.... whether or not people should take a day off?

Mzuuungu, I am impressed. This may be the first true 10/10 I have ever seen. Congratulations.

We just got trolled so hard. wrote:

Mzuuungu, I am impressed. This may be the first true 10/10 I have ever seen. Congratulations.

Damn, hadn't even considered this. Yeah, 10/10 sir. I got played good. Haven't seen this fine of trolling since the days of Trollie McSockpuppet

I'm a bit too old for elementary school reverse psychology ;) But, I'll let you take the easy way out. I didn't want to be responsible for your high blood pressure anyway... I have seen what happens when you get angry on other threads ;)

We just got trolled so hard. wrote:

Mzuuungu, I am impressed. This may be the first true 10/10 I have ever seen. Congratulations.

A hahaYO by any other name would smell as sweet :)

PROGRAM FOR SILAS KIPLAGAT TILL WORLD CHAMPIONSHIPS

Mon, 1

1 hr easy

Tue, 2

a) Track : 2000 in 5’22” (rec. 5’) + 1600 in 4’09” (rec. 5’) + 2 sets of 6x400m (1st in 60” rec. 1’ – 2nd in 57” rec. 3’) rec. in between 5’

b) 45’ easy regeneration

Wed, 3

a) 1 hr moderate

b) 1 hr moderate

Thu, 4

a) 1 hr 10’ with short variations of speed (30” / 45”) every 2’

b) 50’ easy

Fri, 5

a) Track : 4 sets of (600 + 500 + 400 + 300 + 200) in 1’32” / 1’16” / 60” / 44” / 27”, rec. 2’ between tests, 5’ between sets

b) 45’ easy regeneration

Sat, 6

a) 1 hr moderate

b) 45’ easy

Sun, 7

1 hr moderate

Mon, 8

a) 20’ warm-up + 6 km in 17'30" (in the forrest)

b) 45’ easy + stretching and diagonals

Tue, 9

a) Track : 5 couples of (1200 in 3’03” , rec. 3’, 300 in 39”) - Rec. in between : 5’

b) 50’ easy

Wed, 10

a) 50’ easy

b) 50’ easy

Thu, 11

a) 1 hr moderate

b) 50’ easy + diagonals

Fri, 12

a) Track : 4 sets of 3x300m - 1st set : 3x300m in 42” (rec. 30”) - 2nd set : 3x300m in 40” (rec. 60”)

3rd set : 3x300m in 38” (rec. 2’)

4th set : 3x300m in 36”5 (rec. 4’)

Recovery between sets : 5’

b) 50’ easy

Sat, 13

a) 1 hr moderate

b) 1 hr with short easy variations

Sun, 14

50’ easy regeneration

Mon, 15

a) 1 hr moderate

b) 50’ easy + stretching and diagonals

Tue, 16

a) Track : 2000m in 5’15” + 1600m in 4’07” + 1200m in 2’58” + 800m in 1’55” + 400m in 52"2 (rec. 6’)

b) 45’ easy regeneration

Wed, 17

a) 1 hr easy

b) 1 hr easy

Thu, 18

a) 1 hr 10’ moderate

b) 50’ easy

Fri, 19

a) Track : 10x400m in 55" > 55"3 (rec. 1’30")

b) 45’ easy regeneration

Sat, 20

a) 1 hr easy

b) 50’ easy

Sun, 21

Track : 4 couples of (1000m in 2’28”, rec. 3’, 300m in 39” / 40”), rec. 6’

From Tue, 23 : Easy run. In Daegu, on 27.08 : 10x200m easy in 27” (recovery at personal sensation)

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=4213844#ixzz1X5MGPk2m

Buy your shoes from LetsRun and save 20% everday

http://www.letsrun.com/save

PROGRAM FOR THOMAS LONGOSIWA TILL WORLD CHAMPIONSHIPS

Mon, 1

a) 1 hr progressive run

b) 50’ easy

Tue, 2

a) Track : 3000 in 8’18”6 (rec. 5’) + 1x2000 in 5’25"4 (rec. 5’) + 2 sets of 6x400m (1st in 60” rec. 1’ – 2nd in 57” rec. 3’) rec. in between 5’

b) 45’ easy regeneration

Wed, 3

a) 1 hr moderate

b) 1 hr moderate

Thu, 4

a) 1 hr 10’ with short variations of speed (30”/45”) every 2’

b) 50’ easy

Fri, 5

a) Track : 4 sets of (600 + 500 + 400 + 300 + 200) in 1’32” / 1’16” / 60” / 44” / 27”, rec. 2’ between tests, 5’ between sets

b) 45’ easy regeneration

Sat, 6

a) 1 hr moderate

b) 45’ easy

Sun, 7

1 hr moderate

Mon, 8

a) 20’ warm-up + 10 km (forrest) in 30’03”

b 45’ easy + stretching and diagonals

Tue, 9

a) 50’ easy

b) 50’ easy

Wed, 10

a) 50’ easy

b) 50’ easy

Thu, 11 (Special Block)

a) 30’ moderate + 6 km 17’20”

b) 30’ moderate + (Track) 10x600m in 1’28”5 >< 1’30”2 (rec. 3’)

Fri, 12

a) 50’ easy

b) 50’ easy

Sat, 13

a) 1 hr moderate

b) 1 hr with short easy variations

Sun, 14

50’ easy regeneration

Mon, 15

a) 1 hr moderate

b) 50’ easy + stretching and diagonals

Tue, 16

a) Track : 2000m in 5’16”4 + 1600m in 4’08”6 + 1200m in 3’03”4 + 800m in 1’56”2 + 400m in 52”8 (rec. 6’)

b) 45’ easy regeneration

Wed, 17

a) 1 hr easy

b) 1 hr easy

Thu, 18

a) 1 hr 10’ moderate

b) 50’ easy

Fri, 19

a) Track : 6x500m in 1’13” (rec. 3’) – (rest 6’) – 1500m in 3’50” – (rest 6’) – 10 x 200m in 26” (rec. 2’ / 2’30”)

b) 45’ easy regeneration

Sat, 20

a) 1 hr easy

b) 50’ easy

Sun, 21

Track : 6 couples of (1000m in 2’35”, rec. 2’, 300m in 39” / 40”), rec. 5’

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=4213844#ixzz1X5MnHDSo

Buy your shoes from LetsRun and save 20% everday

http://www.letsrun.com/save

PROGRAM FOR SYLVIA KIBET TILL WORLD CHAMPIONSHIPS

Mon, 1

a) 1 hr progressive run

b) 50’ easy

Tue, 2

a) 1 hr 10’ moderate

b) 50’ easy

Wed, 3

a) Track : 3000 in 9’15”8(rec.5')+ 1x2000 in 5’56"6 (rec. 5’) + 2 sets of 6x400m (1st in 67” rec. 1’ – 2nd in 63” rec. 3’) rec. in between 5’

b) 45’ easy regeneration

Thu, 4 :

a) 1 hr moderate

b) 1 hr moderate

Fri, 5

a) 1 hr 10’ with short variations of speed (30” / 45”) every 2’

b) 50’ easy

Sat, 6

a) Track : 4 sets of (600 + 500 + 400 + 300 + 200) in 1’42” / 1’24” / 66” / 48” / 30”, rec. 2’ between tests, 5’ between sets

b) 45’ easy regeneration

Sun, 7

1 hr moderate

Mon, 8

a) 1 hr moderate

b) 40’ easy + 10 x 80m sprint uphill

Tue, 9

a) 20’ warm-up + 8 km in 39’20”

b) 45’ easy + stretching and diagonals

Wed, 10

a) 50’ easy

b) 50’ easy

Thu, 11 (special block) :

a) 40’ moderate + 6 km in 18'44" 18'44"

b) 40’ moderate + (Track) 10x300m in 46” (rec. 4’)

Fri, 12

a) 50’ easy

b) 50’ easy

Sat, 13

a) 1 hr moderate

b) 1 hr with short easy variations

Sun, 14

50’ easy regeneration

Mon, 15

a) 1 hr moderate

b) 50’ easy + stretching and diagonals

Tue, 16

a) Track : 2000m in 5’50” + 1600m in 4’36” + 1200m in 3’26” + 800m in 2’11” + 400m in 59" (rec. 6’)

b) 45’ easy regeneration

Wed, 17

a) 1 hr easy

b) 1 hr easy

Thu, 18

a) 1 hr 10’ moderate

b) 50’ easy

Fri, 19

a) Track : 6x500m in 1’22” (rec. 3’) – (rest 5’) – 1500m in 4’20” – (rest 5’) – 10 x 200m in 29” (rec. 2’ / 2’30”)(the last 27"7)

b) 45’ easy regeneration

Sat, 20

a) 1 hr easy

b) 50’ easy

Sun, 21

Track : 4 couples of (1000m in 2’55”, rec. 2’, 300m in 44” / 45”), rec. 5’

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=4213844#ixzz1X5N4yoMC

Buy your shoes from LetsRun and save 20% everday

http://www.letsrun.com/save

CANOVA MUST BE LYING IN ORDER TO TRICK THE AMERICANS INTO OVERTRAINING. OR, ACTUALLY, I GUESS MAYBE UNDERTRAINING BECAUSE TRAINING LESS DAYS ALLOWS YOU TO TRAIN HARDER. SO THE AMERICANS WILL BE UNDERTRAINED BY FOLLOWING THESE FAKE PROGRAMS!!!

Ok, you must understand Kenya is not US. In all my programs, NEVER I plan a day off. Do you know why ? Because in Kenya there are a lot of days off, due to some emergency, that you can't avoid, and for that reason I can't decide to have a day off when you are completely ok and there are no problems.

Do you want a list ?

a) You have to go to Nairobi for a VISA : 2 days off

b) You have somebody in the family sick : 2 days off

c) During the rain season you have some small injury : 3-4 days off

d) Drinking after training you can have some small symptom of typhous or salmonella : 4 days off

e) After a very tough training you feel weak, go to the hospital for blood test and they say "malaria" (not the real one, but something making you weak) : 3-4 days off

If you see the program Abel Kirui did from 1st of July preparing WCH (I put later in the other thread, since I have everything in another computer and I can't transfer to this one because the UBS is not compatible : modern technology sometimes is a hell !), you can see he lost several days because of a pain in a knee, reducing a lot the mileage without any intensity.

When I write a program for an athlete of marathon, including 3 months of specific period, I already have an automatic calibration with the problems that normally can rise. So, the athletes following my plan, if don't have any problem for all the period, are not lucky, because can reach their best shape too early...

For example, looking at the plan of the training camp,you must think that the last two days of July were off because the travel and a full rainy day, and that the last days before the race were off because the long flight and the adaptation to the jet lag.

When top Kenyans go to compete in Europe, always they have a day off because the travel, and their mileage drastically goes down. Two weeks ago I went with Florence Kiplagat and Wilson Kipsang to Klagenfurt in Austria for a a HM of control (34° and very tough course, and Florence ran 68'02") and were off both Saturday and Monday, and Friday before and Tuesday after were easy days with 40' jogging.

So, at the end, I don't see any reason for having a SYSTEMATIC day off, considering I don't use symmetric schedules and days off come naturally without any plan.

(I was, of course, just kidding. Thanks for the response, Renato.)