This cracks me up. Want to see a programme with test for recovery and epo/blood doping to avoid the need for aerobic training?
This cracks me up. Want to see a programme with test for recovery and epo/blood doping to avoid the need for aerobic training?
JRinaldi wrote:
The real reason behind the post was just to show the program he was asking all Australian middle to long distance runners to use. He came here and basiclly said that this is the only was to train and sold a lot of people on it. Why wouldn't you be sold on a program from someone with a rang of 1:43-27:20 and that is the reason why I rang and asked for a copy. The only thing I think it is lacking is a little milage. If you ran 75 miles a week and followed that program, you would be a tuff cookie to beat. In reagrds to the drugs, well i have no idea. I've been in this sport for nearly 20 years and have trained with many different groups (Joe Douglas, Kim McDonald, Farm Team, plus others here in Australia) and have never once been offered drugs. Maybe that's a reflection on me as an althete (they probably think that it wouldn't really help me get from 1:47 to 1:43), the the fact is it as never happened. Having said that, I know Foutain very well and I know he would never make up a story like that. He's a tell like it is type of guy. So if he saids it happened, I believed it happened. Does that mean that Said took drugs during the 80's?? I have no idea and we will never know.
JR
You accept that Aouita pressured his athletes to take drugs 'as the only way to win', and yet you don't seem to have a problem with it and are happy to post his training. And you're the coach of Peter Bol and have in the past here belittled Snell's famous grass time.
This is why athletics sucks to so many people today and this site sucks even worse.
LetsDope Brojos wrote:
You accept that Aouita pressured his athletes to take drugs 'as the only way to win', and yet you don't seem to have a problem with it and are happy to post his training. And you're the coach of Peter Bol and have in the past here belittled Snell's famous grass time.
This is why athletics sucks to so many people today and this site sucks even worse.
And the coach of Joseph Deng.
LetsDope Brojos wrote:
This is why athletics sucks to so many people today and this site sucks even worse.
Because of people like you, Coevett.
JRinaldi wrote:
Foundation I
Cycle I (3 Weeks)
Monday Grass Track Session: 3x2000 (3mn rest between)
Wednesday Hills Session: 4x10x100m (Rec. jog back to start line and 5mn between sets)
Friday Track Session: 4x3x500m (75sec. Between 500m and 4mn between sets)
Sunday Long Run: 45/50mns
Foundation I
Cycle II (3 Weeks)
Monday Grass Track Session: 4x1600 (3mn rest between)
.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Friday Track Session: 4x4x400m (60sec. Between 400m and 4mn between sets)
Foundation I
Cycle III (3 Weeks)
Monday Grass Track Session: 6x1000 (3mn rest between)
.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Friday Track Session: 4x5x300m (45sec. Between 300m and 4mn between sets)
Time Trial
Tuesday 1200m Trial
Thursday 600m and 300m Trial
Rhythm I (Cycle 2 Weeks)
Monday Grass Track Session: 4x1000m (Rec.5’ between 1000m)
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Friday Fartlek: 8km (20Laps – 1Lap Fast/1Lap Slow)
Sunday Track Session: 3x800m(4’)(4’) – 4x400m(2’)
.
Tuesday Hills Session: 4x10x100m
Thursday Track Session: 2x400m(4’)(4’) – 4x300m(3’)(4’) – 6x200m(2’)
Rhythm II
Cycle (2 Weeks)
Monday Grass Track Session: 1000(5’) - 800(4’) - 600(3’) - 400(2’) - 200
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Friday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Sunday Grass Track Session: 2x600m(5’)(5’) – 3x400m(4’)(4’) – 4x200m(3’)
Tuesday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m(2’) – 200m
Thursday Track Session: 400m(5’) – 2x300m(4’)(4’) – 3x200m(3’)
Pre-Competition
Monday Track Session: 4x400m (Rec.4’)
Wednesday Track Session: 400m(5’) – 2x300m(4’)(5’) – 3x200m(3’)
Friday Fartlek: 6km Grass Track (15 Laps/ 1Lap Fast/ 1Lap Slow
Sunday Competition: 800m or 1500m
Competition
Monday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m
Wednesday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Thursday Easy Run: 6/8km
Friday Track Session: 4x400m(5’)
Sunday Fartlek: 5km (200m Fast/ 200m Slow)
Tuesday Track Session: 400m(4’) – 2x300m(4’)(5’) – 3x200m(3’)
Thursday Fartlek: 4km (200m Fast/ 200m Slow)
Saturday Competition: 800m or 1500m
Sunday Competition: 800m or 1500m
4 x 10 x 100m hill reps, I should try that workout.
What????? wrote:
JRinaldi wrote:
Foundation I
Cycle I (3 Weeks)
Monday Grass Track Session: 3x2000 (3mn rest between)
Wednesday Hills Session: 4x10x100m (Rec. jog back to start line and 5mn between sets)
Friday Track Session: 4x3x500m (75sec. Between 500m and 4mn between sets)
Sunday Long Run: 45/50mns
Foundation I
Cycle II (3 Weeks)
Monday Grass Track Session: 4x1600 (3mn rest between)
.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Friday Track Session: 4x4x400m (60sec. Between 400m and 4mn between sets)
Foundation I
Cycle III (3 Weeks)
Monday Grass Track Session: 6x1000 (3mn rest between)
.
Wednesday Hills Session: 4x10x100m (Rec. jog back to start between 100m and 5mn between sets)
Friday Track Session: 4x5x300m (45sec. Between 300m and 4mn between sets)
Time Trial
Tuesday 1200m Trial
Thursday 600m and 300m Trial
Rhythm I (Cycle 2 Weeks)
Monday Grass Track Session: 4x1000m (Rec.5’ between 1000m)
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Friday Fartlek: 8km (20Laps – 1Lap Fast/1Lap Slow)
Sunday Track Session: 3x800m(4’)(4’) – 4x400m(2’)
.
Tuesday Hills Session: 4x10x100m
Thursday Track Session: 2x400m(4’)(4’) – 4x300m(3’)(4’) – 6x200m(2’)
Rhythm II
Cycle (2 Weeks)
Monday Grass Track Session: 1000(5’) - 800(4’) - 600(3’) - 400(2’) - 200
Wednesday Track Session: 10x300m Progressive Speed (100 Rhythm/100Fast/100 All out) (Rec.3’ between 300m)
Friday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Sunday Grass Track Session: 2x600m(5’)(5’) – 3x400m(4’)(4’) – 4x200m(3’)
Tuesday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m(2’) – 200m
Thursday Track Session: 400m(5’) – 2x300m(4’)(4’) – 3x200m(3’)
Pre-Competition
Monday Track Session: 4x400m (Rec.4’)
Wednesday Track Session: 400m(5’) – 2x300m(4’)(5’) – 3x200m(3’)
Friday Fartlek: 6km Grass Track (15 Laps/ 1Lap Fast/ 1Lap Slow
Sunday Competition: 800m or 1500m
Competition
Monday Track Session: 600m(5’) – 500m(4’) – 400m(3’) – 300m
Wednesday Fartlek: 6km (15Laps – 1Lap Fast/1Lap Slow)
Thursday Easy Run: 6/8km
Friday Track Session: 4x400m(5’)
Sunday Fartlek: 5km (200m Fast/ 200m Slow)
Tuesday Track Session: 400m(4’) – 2x300m(4’)(5’) – 3x200m(3’)
Thursday Fartlek: 4km (200m Fast/ 200m Slow)
Saturday Competition: 800m or 1500m
Sunday Competition: 800m or 1500m
4 x 10 x 100m hill reps, I should try that workout.
I did something similar when I trained harder. Same total volume but longer hills. 2 sets of 10-12 hills of 200m length.
walter j wrote:
What????? wrote:
4 x 10 x 100m hill reps, I should try that workout.
I did something similar when I trained harder. Same total volume but longer hills. 2 sets of 10-12 hills of 200m length.
PBs?
THose arent even close to Schul workouts.......HS kids could do that stuff
Not sure where in my post did I say that I'm accepting of athletes taking drugs? The post (2006) was purely to point out the actual training program he was asking people to follow. If you want me to be clear, I don't believe athletes should take drugs or seek TUE's.
We use the 4x10x100m hills today (but that was taken from Coe's program). We do 40 straight and run every 5th rep quite hard, all with a jog back recovery.
The comments on Snell's time are in relation to the track not being of standard shape (it had three straights, not two). Just like Rudolf Harbig's 1:46.6 record from 1939 that was run on a 500m track (old record 1:48.4), these things need to be clearly documented so you can understand the record better. 1:44.3 on a grass track is still an amazing run as too is 1:46.6 on a dirt track in 1939. And just like Aouita's program, we can take information from Harbig's and Snell's program and use it today. If you are doing interval training, then you are already using Harbig's training methods.
This is why this site is great, as there are always gems on the boards if you sort thru all the sh!t first :)
Just in case you don't know who Harbig is.
What???? wrote:
walter j wrote:
I did something similar when I trained harder. Same total volume but longer hills. 2 sets of 10-12 hills of 200m length.
PBs?
Modest. 1:54 800m/3:58 1500m.
JRinaldi wrote:
Not sure where in my post did I say that I'm accepting of athletes taking drugs? The post (2006) was purely to point out the actual training program he was asking people to follow. If you want me to be clear, I don't believe athletes should take drugs or seek TUE's.
We use the 4x10x100m hills today (but that was taken from Coe's program). We do 40 straight and run every 5th rep quite hard, all with a jog back recovery.
The comments on Snell's time are in relation to the track not being of standard shape (it had three straights, not two). Just like Rudolf Harbig's 1:46.6 record from 1939 that was run on a 500m track (old record 1:48.4), these things need to be clearly documented so you can understand the record better. 1:44.3 on a grass track is still an amazing run as too is 1:46.6 on a dirt track in 1939. And just like Aouita's program, we can take information from Harbig's and Snell's program and use it today. If you are doing interval training, then you are already using Harbig's training methods.
This is why this site is great, as there are always gems on the boards if you sort thru all the sh!t first :)
Just in case you don't know who Harbig is.
http://www.racingpast.ca/john_contents.php?id=125
He (Coevett) is notorious for misrepresenting what posters say or outright lying about what you said. Don't take it personally, just expect him to wrongfully call you a doping apologist from now on, or even that you promote doping. Lying is his nature.
Anyway, I'm glad someone bumped the old thread with insight on various training methods!
walter j wrote:
What???? wrote:
PBs?
Modest. 1:54 800m/3:58 1500m.
Leading up to my next mile race, I'll make sure I'll start doing that kind of stuff.
How do you introduce hills to your athletes? Do they start with 40 x 100m hill or do they start with, say, 8? And how do you progress your athletes on the hill workouts? Do you modify things if someone has a history of calf or Achilles injuries? Thanks.
We do hills for 8 months of the year, once a week (normally stop two months before Nationals).
The 40x100 sessions is only done twice a year and the guys would normally start with 20 if it's the first time their doing it or 30 if they have already done a few months of hills. We normally rotate between; one week of longer hills 300-500m and one week of shorter hills 100-200m, with the total volume between 6-8km (including the jog back i.e 40x100m is 8km) and the intensity changes as the track season approaches, along with a decrease in volume. We have about 8 different hills that we change up between so they are not doing the same hill every week. To be honest, I'm not sure of the gradient, but it's not too steep as I like them to be fairly close to their normal running technique (and maybe that helps reduce the risk of Achilles injuries). In Aouita's program, they were repeating the 4x10x100m hills for weeks on end.
Tonight for example we are doing 200m hills.
The guys in the middle of their base (it's winter in AUS) are doing 3 sets of 5x200m with a jog back and then walk back between sets. I have two guys that are getting ready to race in a month and they'll only do 2 sets, but run reps 2 and 5 at 800m effort. Normally it takes 31/32sec and on the fast reps they aim for 28sec. So 32,28,32,32,28
I post most their workouts on my Instagram stories each night (mainly because it's pretty boring as a coach standing in the cold watching people run up and down a hill in the dark).
Hi JR is there any info on the speed or times he would do these workouts throughout the year?