Where Your Dreams Become Reality
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Poster: Coach D
Subject: RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training
When I go through the training tables that Renato has provided, with times adjusted for top Americans, I see:
800/1500 (3:50 mile race time) 20-30 min @ 5min/mile pace
10000 (27:30) 1:15 @ 5:15 pace
marathon (2:10) 2 hours @ 5:40
These times are for aerobic endurance. I know that Lagat does lots of runs of 5-8 miles well under 5:00, and Bob Kennedy (in 12:58 shape) was running aerobic runs at ~5:40 with the Kim MacDonald group.
El Guerrouj was observed running 10 miles, in under 50 minutes, at altitude....5 days in a row--and Abdelkader Kada felt that this type of training was the most important that he did. Joaquim Cruz ran up to 10 miles as fast as 5:20-5:30 and, according to Glen Grant, Coe did parts of his 10 mile runs as fast as 4:30 pace. It appears that the Kenyans are doing their faster workouts on top of this type of training. Almost as fast as top middle distance people but with somewhat higher volume, thus they are getting higher stimulus from their aerobic endurance than Americans.
The only American I can think of following suit is Ryan Hall. Webb seems to get his stimulus from long interval sessions (12K of intervals twice a week).
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