Training of Sondre Moen between Valencia HM (59:48) and Fukuoka Marathon (2:05:48)

Great to see Norwegian runners strong again in the Marathon, they were once a power in the Women's Marathon with Grete Waitz and Ingrid Kristiansen, Europeans are running really well lately setting Continental records in the 1500, 10000, Steeple, Half Marathon and Marathon.

douglas burke wrote:

Great to see Norwegian runners strong again in the Marathon, they were once a power in the Women's Marathon with Grete Waitz and Ingrid Kristiansen, Europeans are running really well lately setting Continental records in the 1500, 10000, Steeple, Half Marathon and Marathon.

All set since 2011 European distance running is back and better than ever.

Renato Canova wrote:

b) 48’ at 4’ (12 km) + 12 x 80m sprint uphill

Friday, 3.11 :

a) 1h at 4’ > 3’50” (16 km)

b) 58’45” at 4’ > 3’50” (15 km) + 4 x 100m fast

" 12 x 80m sprint uphill ". Sprint is all out running ,and a runner cant do that 12 x 80 m. Not possible

to hold the top sprint pace at all of them,so better to call them just " as fast as possible " , or just fast.

calculator wrote:

Renato Canova wrote:

b) 48’ at 4’ (12 km) + 12 x 80m sprint uphill

Friday, 3.11 :

a) 1h at 4’ > 3’50” (16 km)

b) 58’45” at 4’ > 3’50” (15 km) + 4 x 100m fast

" 12 x 80m sprint uphill ". Sprint is all out running ,and a runner cant do that 12 x 80 m. Not possible

to hold the top sprint pace at all of them,so better to call them just " as fast as possible " , or just fast.

Now ask yourself if what you just said was really necessary

Renato, so what are Sondre's blood specs?

Tangent Tim wrote:

Renato, so what are Sondre's blood specs?

We must hold things in perspective. Sondre was already a very talented runner age 14-17.

He ran 125 mpw already when age 19.

What have Canova changed?

Faster pace at distance work and faster workouts. Its a pace thing.

This is pure gold. Thanks for sharing, Renato.

The longer sessions averaged 3:08-3:14/km pace, which is 5-8% slower than marathon pace. The faster reps rarely dipped below 3:00/km. When assigning paces, how much did you adjust for the altitude, hills, and dirt roads, compared to a flat, sea level road course?

Milton Friedman wrote:

This is pure gold. Thanks for sharing, Renato.

The longer sessions averaged 3:08-3:14/km pace, which is 5-8% slower than marathon pace. The faster reps rarely dipped below 3:00/km. When assigning paces, how much did you adjust for the altitude, hills, and dirt roads, compared to a flat, sea level road course?

There is the main problem with altitude training. As the intervals and sustained runs gets longer, you have to

calibrate the pace according to the altitude.

COACH J.S å ä ö wrote:

There is the main problem with altitude training. As the intervals and sustained runs gets longer, you have to

calibrate the pace according to the altitude.

Ah, so J.S. you avoid altitude for your athletes because of how complicated the conversions are for finding their "Magic" paces?

Very smart.

COACH J.S å ä ö wrote:

Milton Friedman wrote:

This is pure gold. Thanks for sharing, Renato.

The longer sessions averaged 3:08-3:14/km pace, which is 5-8% slower than marathon pace. The faster reps rarely dipped below 3:00/km. When assigning paces, how much did you adjust for the altitude, hills, and dirt roads, compared to a flat, sea level road course?

There is the main problem with altitude training. As the intervals and sustained runs gets longer, you have to

calibrate the pace according to the altitude.

Oh my god, you are so stupid. You do realize everyone on this board thinks you have no clue about training whatsoever? Until you can show real results, stop posting! And your runner's high altitude world record is bullshit. There is no high altitude world record for the half marathon.

Norwho wrote:

COACH J.S å ä ö wrote:

There is the main problem with altitude training. As the intervals and sustained runs gets longer, you have to

calibrate the pace according to the altitude.

Oh my god, you are so stupid. You do realize everyone on this board thinks you have no clue about training whatsoever? Until you can show real results, stop posting! And your runner's high altitude world record is bullshit. There is no high altitude world record for the half marathon.

That "stupidity" have so far given 9 international winners. ;). I have never said that my runners win in Mullys half this year at altitude,1.01.40 was a world record. I told it was 8 sec from the world best altitude half marathon ever. And the runners he beat have a couple of times done sub 60 min half in Europe at sea level. I know how to handle altitude training pretty well.

nei?

slow easy runs wrote:

Where are those people now that claim slow easy runs for an elite should be around 8 minutes and no faster than 7:00 per mile?

These people don't understand that IT DEPENDS, it's not so black and white, we are individuals running different events.

A 3:45km/6min mile pace is easy and repeatable for a runner that has plenty of type I muscle fibers, as in the case of Moen, I believe. Moen is/was also in his top form in the HM-marathon, so the pace of the easy runs couldn't be too far away from the MP, (~3.00 per km), about 1min 10sec slower per mile. Because of his marathon fitness his fat metabolism obviously worked well at relatively fast paces, making it even more easy to go quite fast while logging high mileage, and still not going empty.

If someone like another Norwegian, Marius Bakken or Craig Mottram (who was fast from the 800m and up, during his prime) would've run as fast easy runs they would've been forced to recruit the IIa fibers more, making it impossible to recover between the runs. The type I (slow) twitch muscle fibers, when even fully depleted, can replenish the glycogen stores in 24h or less, the fast intermediate IIa fibers takes easily 48+ hours to recover. Guys like Bakken / Mottram went EASY on their easy runs to be able to log the mileage and do the workouts they wanted. And they weren't marathoners of course, referring to the subject of fat metabolism.

Thanks Renato

dirty johnson wrote:

COACH J.S å ä ö wrote:

There is the main problem with altitude training. As the intervals and sustained runs gets longer, you have to

calibrate the pace according to the altitude.

Ah, so J.S. you avoid altitude for your athletes because of how complicated the conversions are for finding their "Magic" paces?

Very smart.

All of my most runners, kenyans ,live and train at high altitude. I have in just about 2,5 years coached some of them to international wins and fast times. I know how to do the conversions to find their magic paces. I just say that it`s a bit more complicated than compared to sea level.

Coach,

Moen training kinds of reminds me of Stefano Baldini. A ton of mileage and never run at slow pace in training, but a lot more structured. Eerily enough those conditions in Tokyo will be pretty much like Athen's 2004. A good omen....?

Thanks for sharing

goodness JS just high jacked Canova's thread. way to go.

he is more annoying than Calculo (who has some useful posts).

Thank you for this. Very interesting.

In Imperial measurements for ease of comparison: