Can you elaborate on what you have Abel Kirui do in the gym? Are there marathon specific exercises that he does?
Can you elaborate on what you have Abel Kirui do in the gym? Are there marathon specific exercises that he does?
Thank you, Renato!!! It is amazing that someone at your level is coming on here and putting up with all the idiots to pass out this kind of info. No other top coach is doing so and you should know that the majority of this board are extremely thankful that you are willing to do so.
We don't use gym during the specific period. The gym of Abel is due to his knee injury. The exercises looked at an improvement of the situation, using some machine (for example, leg extension), big balls for mobilizing his back, bike for increasing the frequency (working on the nervous system). Nothing specific for marathon.
We use more gym AFTER the marathon, for recovering the qualities of strength at the base of speed, that normally athletes partially lose during periods where long fast run becomes the most important (if not the only) training.
In this case, exercises for the elasticity and the reactivity of feet, some exercise for strentghening the legs, some exercise for postural reasons. This type of training can last about two months, after we cancel gym, and we increase the use of running fast uphill, from short sprint (60m) till 600m at max speed.
So this is for the specific period? What is a usual build up to this point in the season? Thanks for all of the information you share!
Congrats on a very successful World Championships!
Maybe this training is best suited for 3000m?
Obviously Silas has a great energy, metabolism given the completion of the workout schedule above.
Why don't you do more volume/work at 54-56 seconds per lap.
And also more race finishing practice? there is some, but not enough?
and take away some of the marathon training - 10000 meter aspect and insert....things like
* repeat 600m in 1:22-25 with good rest. you can do more volume yet it is aerobic intensive as well as the needed anaerobic work.
* repeats of 400+200 & (58 sec, 30 sec rest, 25x seconds) good rest between these.
* reduce easy runs to 40 minutes near championship.
in the off season after a good rest, (not in olympic year)
why not focus some months on absolute power with such an athlete and see what kind of speed can be obtained?
all this said with your athlete who is #1 or #2 in the world!
Renato thanks so much, when you have athletes training at this level how important is the diet and making sure enough calories are consumed?
SlowFatMaster wrote:
I am very much looking forward to your book (described as "coming soon" on the American Distance Project website) on training.
I'm interested in this too, updated to the present.
I agree with the others above who have thanked you for this valuable information!
Mr. Canova, I had asked if you had any thoughts on Athletics Kenya leaving Paul Koech (7:57) off of the Kenyan WC team, although I see that the post was deleted (???)
What was the story with that?
Renato, I really appreciate your honesty about your athletes. Your comments on Imane Merga are very open and truthful, regarding his DQ. I rarely see coaches being as honest as you are. It is refreshing. Please continue sharing with us. It is an honor to read your posts.
007run wrote:
Renato, I really appreciate your honesty about your athletes. Your comments on Imane Merga are very open and truthful, regarding his DQ. I rarely see coaches being as honest as you are. It is refreshing. Please continue sharing with us. It is an honor to read your posts.
Stop bagging.
f uck I love letsrun.
Silas kiplagat can only run a 49 second 400? Thats not that fast compared to his 1500 m time
Renato Canova wrote:
Wed, 17.08 (Special Block) :
a)10’ easy warm-up (2 km)
Moiben Road (2175m-2144m : downhill 31m) :
10 km in 32’45” (rest 4’)
Moiben Road (2144m-2206m : uphill 62m) :
15 km in 44’58” (average 2’59”8)
b)20’ warm-up (4.4 km) + Track (Chepkoilel) :
6 x 1600m in :4’29”8 (2’22”) – 4’35”5 (2’09”) – 4’28”7 (2’20”) – 4’30”8 (2’12”) – 4’34”4 (2’07”) – 4’25”3
Renato,
How do you determine the exact 1km splits and elevation changes on the roads?
Long time reader4 wrote:
Silas kiplagat can only run a 49 second 400? Thats not that fast compared to his 1500 m time
??????????????????????????????????????????
Renato, do you advise Alberto Salazar and his athletes? Are you in contact with any of the USA runners?
Long time reader4 wrote:
Silas kiplagat can only run a 49 second 400? Thats not that fast compared to his 1500 m time
Or is your 1500m not fast compared to your 400m time?
We use GPS (Garmin) in every workout on rough road. In the GPS there is the elevation every 100m. However, sometimes the elevation per km doesn't explain the real situation of the road : may be that 1 km has a balance of -6m, but going up for 15m and after having a deep downhill of 21m, so can be slower than another flat. But the real difference comes from the situation of every road. During the last 50 days (today we have still the same situation), always there was a lot of rain, and all the roads are really muddy. Since tractors and matatos continue to work also when it's raining, the roads now are completely destroyed, there are very deep "rails" and, when we are lucky, there is room for one athlete only to run (so they need to stay in queue). This means that the speed can't be what we need, and especially there are high risks of injuries.
But this is Kenya...
Renato Canova, I have a question. I believe you are a good coach, but do you believe you could coach a white man to win a gold medal at WC or Olympic track and field in the 5000 or 10,000? If not, why not?
Renato:
(1) What is "Tecar" therapy?
(2) What's a "diagonal"?
(3) Are you going to be at the Frankfurt marathon? I would really enjoy talking with you once again.
Jason