Salazaar Training?????????????????????/

He has them do moderately high mileage about 130 for Mo and a little less for Galen(I think 110). They focus on speed and quality a decent amount and make sure to get in some fast intervals with a decently long rest. They spend parts of the year at altitude and do a lot of supplemental training with weights, under water treadmill, core work ect. AlSal is good about individualizing training to each athlete and leaves no stone unturned. He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself. This is just what I have observed from the few bits of information you hear now and then.

High mileage and HARD workouts.

Cryogenic chambers, underwater/anti gravity threadmills, the best facilities and nutritionists and whatever else all helps too.

The Quenton Cassidamius wrote:

He has them do moderately high mileage about 130 for Mo and a little less for Galen(I think 110). They focus on speed and quality a decent amount and make sure to get in some fast intervals with a decently long rest. They spend parts of the year at altitude and do a lot of supplemental training with weights, under water treadmill, core work ect. AlSal is good about individualizing training to each athlete and leaves no stone unturned. He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself. This is just what I have observed from the few bits of information you hear now and then.

This has a lot of false info in it.

The Quenton Cassidamius wrote:

He has them do moderately high mileage about 130 for Mo and a little less for Galen(I think 110). They focus on speed and quality a decent amount and make sure to get in some fast intervals with a decently long rest. They spend parts of the year at altitude and do a lot of supplemental training with weights, under water treadmill, core work ect. AlSal is good about individualizing training to each athlete and leaves no stone unturned. He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself. This is just what I have observed from the few bits of information you hear now and then.

Long term? Really? Have you seen the number of guys (and gals) he's burned out?

ohwow wrote:

The Quenton Cassidamius wrote:

He has them do moderately high mileage about 130 for Mo and a little less for Galen(I think 110). They focus on speed and quality a decent amount and make sure to get in some fast intervals with a decently long rest. They spend parts of the year at altitude and do a lot of supplemental training with weights, under water treadmill, core work ect. AlSal is good about individualizing training to each athlete and leaves no stone unturned. He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself. This is just what I have observed from the few bits of information you hear now and then.

This has a lot of false info in it.

Why don´t you provide us with your correct information then?

I'm not so sure about the mileage reference. I don't think normal mileage is that high, but water-treadmill gets them into high mileage #s.

Spacing out of workouts is practiced, or a non-symmetrical schedule as Renato Canova might say.

well.. wrote:

ohwow wrote:

This has a lot of false info in it.

Why don´t you provide us with your correct information then?

okay.

"He has them do moderately high mileage about 130 for Mo and a little less for Galen(I think 110)."

Outside vs. UW. Add on another 20-30 of UW.

"They spend parts of the year at altitude and do a lot of supplemental training with weight"

Yes. 2-3 strength sessions a week.

"AlSal is good about individualizing training to each athlete"

Nope.

"He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself"

With Rupp. With others, not so much.

ohwow wrote:

"AlSal is good about individualizing training to each athlete"

Nope.

"He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself"

With Rupp. With others, not so much.

With others he has a documented record of being an abject failure.

Because I believe in sharing information for the benefit of other coaches, here is my synopsis of the Salazar group from speaking with Alberto, several in his camp, and personal observations.

Two week cycles. Here is a general outline for the majority of the year. (more specific in the final 6-7 weeks)

1 short speed session per week year round. In the fall this can be hills and 200's. The key is progression. If Galen wants to run 12x200 in 25.5 in August, he starts in late March/April (double periodization) with 200's in 29. Always a 200j between. The short speed day obviously gets tailored to the specific needs of the athlete as races approach (can be 400's or a mix of short intervals)

2. 1 longer workout per week. This can be long intervals (ex: 6x1600 w/400j or 8x1200 w/400j) or a 6-8 mile tempo run. Again the key is progression. Moving from say 4:30-25 for mile repeats down to 4:11-4:13 for Galen. The intervals are faster than 10k race pace, but longer recoveries than most other "elite" runners training. Just an interesting side note.

3. One medium interval workout ever yother week. Most of the time is 600's or 800's or 600m breakdowns (600,400,300,200). 3 or 4 sets of the breakdowns, or 8x800.

4. Long run once per week. One week is a slower long run and one week is a harder long run. The hard long run for Mo and Galen would be anywhere from 5:00 to 5:30 depending upon the time of year. Normally 17-20 miles.

The last 6-7 weeks before your key race is the hardest training cycle. Notice very little to no racing for Salazar's athletes in this time period.

Normal easy runs are around 5:40-45 for Mo and Galen.

In a two week cycle: 5 workouts and two long runs.

Surprisingly simple, it's the consistency, progression and confidence that sets these runners apart (and natural talent!)

Every bit of this thread is BS without a source.

one lap- steroid.. one lap juice squirt from his left testicle. look what ritz did under salazar. he was afraid of getting caught and left.. look at the runners that ditched salazar.

Its an indication that things are not on the up and up. Mo farah.. vastly improved.

If salazar was legit. he would have done this along time ago. This is a nike program to sell more shoes to brits and americans.

Go to the Canadian Coaching Centre website. Find the video of Alberto Salazar discussing his 5k/10k training last winter and purchase it. After watching the video, Drillz is on point with a lot of what Salazar does.

I've also talked to Alberto, drillz is spot on. He made a point of saying that there is no real periodization in the types of workouts. They do more or less the same types of workouts all year long but they progress the pace from workouts that seem pretty basic for such high level guys, all the way down to some seriously fast stuff by the end.

Thanks--this is helpful and fits with what I know anecdotally. Let me just flesh out one or two things and add a thing or two that come straight from the horses' mouths (that is, Salazar and Ritz). The key concept is periodization. This involves two rest periods a year, one of which, in early Fall, is for a month--two weeks completely off and two weeks jogging. Following the rest period is a base period, with little intensity. In the last 6-8 weeks, the workouts become more intense, with fewer reps and faster runs. Also, in the final period, workouts often end with all out 400s and reps of all out 80s. Additionally, there is a great deal of core work in the gym. Finally, this is from Tim Layden's just published piece in Sports Illustrated:"On one day in France [at 6000 feet], roughly two weeks out from the 10k final, they did six 1,000-meter repeats at an average of 2:38 with just a 500-meter jog between repetitions, and then tacked on three 400-meter sprints in 52 seconds each, a workout made much more taxing by the thin air. Six days before the Games, they did an inverted ladder of three 600-meter sprints in an average of 1:36, 400 meters in 61 seconds, 300 meters in 44 seconds, 200 meters in 27 seconds and then a blazing 300 in 37 seconds flat, followed at the very end by an all-out 400 in 51 seconds. Just before leaving for London, Rupp ran a 100-meter sprint with a two-step running start in 11.03 seconds, his fastest ever."

Listen, Alberto would get on here and share the following -

The foundation of his program is the Oregon System, refined by Dellinger. This was the basis of Rupp's foundation in high school and college. Once Canova started hitting the coaching scene, there is a lot of Canova influence on Salazar's Oregon System. More importantly the uphill sprinting and how they get into specialized training closer to race day, but nothing new for an Oregon System athlete.

The biggest difference you will find with Alberto is how he is able to react to an athlete. Nothing is written, he makes decision on the fly. I saw Galen run an 8km tempo in 23:00, change shoes, then start some 150m blow-outs that went on for close to 30-45 minutes.

Don't forget Salazar's personal experience that took him to 13:11/27:25 and 2:08. He knows what it takes to get fast off of "moderate" talent and poor form.

sounds nonsensical.

drillz wrote:

Two week cycles. Here is a general outline for the majority of the year.

Thanks for sharing all the details.

Montesquieu wrote:

then tacked on three 400-meter sprints in 52 seconds each, a workout made much more taxing by the thin air.

three 600-meter sprints in an average of 1:36, 400 meters in 61 seconds, 300 meters in 44 seconds, 200 meters in 27 seconds and then a blazing 300 in 37 seconds flat, followed at the very end by an all-out 400 in 51 seconds.

Thanks. What kinds of recoveries between repetitions?

Canova > Salazar wrote:

ohwow wrote:

"AlSal is good about individualizing training to each athlete"

Nope.

"He focuses on long term development above all else and ensuring his athletes have long successful careers unlike what he did to himself"

With Rupp. With others, not so much.

With others he has a documented record of being an abject failure.

As in who? Names please. And don't say Kara G. because she damn sure developed under him.

this is a sick thread. surprised letsrun can still put out something of this caliber. thanks to all the good contributions