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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: drillz Subject: RE: Brother Colm O’Connell's Training Methods Body: some notes: trains 2-3 times a day diagonals are 200m accelerations Fartlek at this time of the year is described as 3 min hard, 90s easy Feb 12- Kenyan XC trials champion 13-20 2 easy runs each day 30-45 mins, 1 hour long run 20th 21- 45 easy/ 35 min fartlke/ 30 easy 22- 50 (easy unless noted)/ 30/ 30 mins of exercises (drills) 23- 40 medium/ - / 30 easy 24- 50 easy/ 45 fartlek/ 30 of exercises 25- 40/ 35 mins of diagonals 26- 45/ 10 X 200 hills/ 40 27- 1 hour 28- 50/ 45 fartlek/ 30 Mar 1- 40/ 35 mins diagonals 2- 45/ 15X 200 hills/ 40 3- 40/ 30 mins at high speeds (threshold work) 4- 35 medium/ 30 easy/ 30 mins of exercises 5- 50/ 45 fartlek/ 30 6- 1 hour 7- 50/ 35 medium 8- 40 easy/ 35 mins of diagonals 9- 50 easy/ 45 fartlek/ 30 10- 40/ 30 mins of exercises 11- 45/ 10 X 200 hills/ 40 12- 30/ 35 mins at high speeds 13- 1 hour The final week leading up to World XC had two easy runs each day with a 30 min at high speeds followed by diagonals on the 15th. As you can see not much quality work. Looks like a solid base to me. Some hill work, some threshold running, aand some fartlek to work on threshold and VO2max Nothing scientific. Just putting in the miles, with easy work here and there. It suprises me that his long run is only one hour in his build up. He does train three times a day, so he gets plenty of strength from that, but there seems to be a lack of the long run. Even in season he never goes longer than an hour. Could this be a factor of why Songock starts the season off very hott (beating Bekele and running fast time) but when the championships roll around he is not very competitive? Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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