Hicham El Guerrouj's Training for Summer

The link you provided does not work. Doubtful that the schedule will be very effective without strength workouts like the ones you listed. Those are pretty solid for any type of distance.

First preparation cycle (from October 18 to November 7, 1996)

Day Morning Afternoon

18 Aerobic endurance Strength work

19 Aerobic endurance Physical preparation

20 Aerobic endurance Aerobic endurance

21 Rest Strength work

22 Power Aerobic endurance

23 Aerobic endurance Physical preparation

24 Aerobic endurance Strength work

25 Rest Aerobic endurance

26 Aerobic endurance Power

27 Aerobic endurance Aerobic endurance

28 Aerobic endurance Strength work

29 Rest Rest

30 Aerobic endurance Aerobic endurance

31 Aerobic endurance Power

1 Aerobic endurance Strength work

2 Rest Aerobic endurance

3 Aerobic endurance Aerobic endurance

4 Aerobic endurance Strength work

5 Aerobic endurance Aerobic endurance

6 Rest Rest

7 Aerobic endurance Strength work

Aerobic endurance.

He does four types of work:

30-45 min of continuous running

50-60 min of continuous running.

For this type of work there are not precise conditions, he is not asked any specific pace, however. He is demanded that he runs at his maximum at that moment, this varies from one day to another and has nothing to do with the season. So, this means that El Guerrouj can run one day between 3:00-3:10/km pace and sometimes at 2:50/km.

4 x 2000m in 5:10 with 2 min recovery

6 x 1000m in 2:30 with 2 min recovery

The distances of the repetitions have been standardized because his coach considers it important to set a "work rhythm" with high intensity (around 70% for him). For this reason, when El Guerrouj can not finish a certain training session, he repeats the workout the following day, instead of seeking a different solution.

Strength work.

He works on the main muscle groups, but the coach believes in working the small ones as well, those that have major influence in the posture, in varied ways, through the utilization of free weights and special gym apparatus. During this stage he has done the following exercises:

Half-squat 6 x 20 reps with 25 kg bar

Half-squat 4 x 16 reps with 30 kg bar

Squat 4 x 16 reps with 20 kg bar

In machines/apparatus:

Hamstrings 4 x 16 reps

Quadriceps 4 x 16 reps

Abductors 4 x 16 reps

Lunges 4 x 20 reps with 25 kg bar

Step-up 1 x 20 reps with 30 kg bar with each leg

Abdominal 300-400 reps

Back 300-400 reps

Power.

Once a week he does up-hills 10 x 300m

Also, horizontal jumps and vertical jumps over hurdles.

Physical preparation.

This type of work includes general exercises, drills, stretching and back and abdominal exercises. The stretching exercises are always present in all training sessions during the warm-up and the end of session.

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This is what is shown on the link

Don't forget to add EPO to that training program!

Could you elaborate on EPO to me? I want to know what it is.

ChristianF wrote:

Could you elaborate on EPO to me? I want to know what it is.

.... I really hope this is a joke.

It's not a joke, I can't know everything.

Egg Pig Omelette

Energetic Pelvic Outbursts.

Became popular in the early 90s. You can be sure that the East Africans are all over this stuff these days.

Erythropoietin. Stimulates red blood cell production. Bang, more oxygen for the athlete. This is usually used during chemo 'cause radiation kills 'em, but of course athletes have other uses for them.