think of it as Americans
Skah claimed in his talk that Norwegian long-distance runners are doing to much easy distance training. It was very clear from Skah?s talk that the quality of the aerobic endurance training done by the Moroccan long-distance runners is substantially higher than what traditionally is done in Norway.
Skah further states that shorter faster distance workouts combined with extensive usage of interval training is producing better results than what is typically used in Norwegian running, orienteering and cross-country ski training; lots of easy long distance training combined with some interval training.
You should however not be fooled to think that you can get away with low training volume when you are training with high quality. About 200 kilometer per week is common for the Moroccan running great.
Skah characterized Norwegians in general as "softer" and more concerned about heart rates than Africans. He looks at heart rate monitors as unessential in training and made it clear that Moroccan runners do not use them. (Torbjorn?s comments: Those of you that have read some previous stuff I have published about Bjorn Daehlie might remember that he stated that he is not using a monitor as well).
There should be a little "go-go-go" and "kill yourself" on your workouts. The training needs be with aggression. This is one of the reasons that he doesn?t run any longer than 60 minutes during distance training.
"If you are going to get good you need to run fast and often".
Two daily running sessions year round is a must if you want to become a successful long-distance runner.
The main ingredients in Moroccan middle distance runners' training is:
- Morning workouts need to be done every day year round.
40-50 minutes for long distance runners and 30-50 minutes for middle distance runners.
- Distance workouts need to be quality oriented
- Altitude training is systematically used
- The last few days before important competitions needs to be very easy.
Winter/Spring Training Toward The Cross Country Season.
Seven weekly morning distance sessions, two weekly afternoon distance sessions and five weekly interval sessions. The interval sessions are mostly done on the track and a few in short uphills. The longest uphill used is 350 meter.
The speed is very high (2.40-2.50 per 1000 meter when they are doing intervals) and the longest intervals are five minutes. I will describe the intervals as hard but each session is not that long. The longest one I observed was 8 x 1000 meter.
This training period always starts with a three-week period with two daily workouts but no interval/quality training.
All intervals are done on the track except for the hill training.