Renato can you comment on the Asian Games

Renato you stated earlier that Shaheen couldn't break 50.0 for 400m. Is 1.45 800m really possible for him?

Renato Canova wrote:

And also, I'm not complete owner of English Language, but which is the difference between Aerobic Power and Aerobic Capacity ? May be that I use other words for telling the same thing.

I don't know what the difference is. The examples you gave for training and maintaining aerobic power were ladders like 2000m-1600m-1200m-800m, but aerobic capacity may refer to someone's aerobic base in general, not so much how much of it they use for intense training session. For example, maybe Ramzi uses intense aerobic training sessions like 2000m-1600m-1200m-800m, but his aerobic capacity is not very good for running 3 x 5k at a certain effort (not that he would do that kind of training a lot, I'm just making up an example). I'm not entirely sure myself, I'm just trying to help you define what it is I think you mean, but maybe I don't understand exactly what you mean.

Question about Youth Training wrote:

Renato,

I realize this is off topic, but we're having a discussion on a separate message board that would really benefit from your input. The focus of the discussion is youth training.

In your experience, is it a good idea to start training distance runners at an early age, and if so, what kind of training volume and intensity gets introduced for young athletes.

I'm specifically thinking about potential distance runners who are maybe 12-14 years old. And if you don't generally recommend formal training for athletes that young, at what age does formal training usually begin, and what general form does the progression take (i.e. very rough outline of volume and/or intensity versus age for the teenage years).

Thanks very much in advance.

good question, hopefully Renato will see it.

Difference between capacity and power:

Aerobic Capacity= VO2max

Aerobic Power= % of that VO2max that can be used at X speed (so depends on event)

Thanks for aswering and sharing your wisdom!

Renato, do you have the hole training program

for Bashir? would be great if you could post it.

Renato,

Great post regarding speed / speed endurance / specific endurance etc, I am interested how you use periodization in respect of these sessions? Presumable you work back from the main peak/race, and develop/plan progressions working towards this?

How often do you make the progression too? do you make progressions based on set training cycles for example?

Await with interest your reply.

This is the full plan of Daham Bashir during last period in Kenya, starting from 1st of October :

10-12 : Final Asian Games (1st in 3:38.06)

9-12 : 30:00 jogging

8-12 : a) 30:00 jogging

b) Heat 1500 (2nd 3:50)

7-12 : 40:00 jogging + stretching

8-12 : a) 4 x 200 rec. 200m in 50.0 / 55.0 in 25.8 - 25.5 - 25.6 - 25.7 + (after 300m in 1:15) 300m in 38.2 + (after 200m in 1:10) 4 x 200m rec. 200m in 50.0 in 25.2 - 25.4 - 25.3 - 24.9 + (after 300m in 1:22) 300m in 38.4

b) 40:00 easy run

7-12 : a) 1 hr moderate

b) 40:00 moderate + diagonals

6-12 : a) 40:00 easy + 20 diagonals fast

b) 40:00 easy + 10 sets of 12 squat jumps

(natural load)

5-12 : Arrival in Doha at 13:00 pm, in the Village at 16:00 pm - At 18:00 : 45:00 easy run

4-12 : a) 1 hr 10:00 with short variations of speed

b) 30:00 easy + technical exercises

3-12 : a) Test an grass track in Meru :

1200m in 2:54.8 + 300m in 37.2 (after 3:00)

b) 40:00 easy

(Note : In 2005, before winning the Golden Mile in Oslo, the same test in St. Moritz was 2:47.3 / 36.4)

2-12 : a) 1 hr progressive run

b) 40:00 + diagonals

1-12 : 1 hr 20:00 with 20:00 easy + 20:00 at 3:10 + 10:00 easy + 10:00 at 3:00 + 5:00 easy + 5:00 at 2:50 + 3:00 easy + 1000m (track) in 2:32.2 + 2:00 easy + 400m (track) in 52.4

30-11 : a) 1 hr 10:00 with short variations

b) 50:00 moderate + exercises for rapidity

29-11 : a) 2000 / 1600 / 1200 / 800 / 400m (rec. 4:30 / 5:30) in Kasarani (synthetic track) in 5:15.4 - 4:06.2 - 3:02.2 - 1:56.4 - 52.2

b) 40:00 easy

28-11 : a) 1 hr 06:00 moderate

b) 50:00 easy + 10 times 30.0 skipping with progression of rapidity

27-11 : a) 40:00 easy

b) jogging + massage (tired)

26-11 : a) 4 sets of 600 / 500 / 400 / 300m (rec. 2:00) alternating speed, with recovery 5:00 between sets, in :

* 1:26.4 - 1:18.6 - 54.2 - 45.4

* 1:36.4 - 1:07.4 - 62.7 - 38.1

* 1:25.0 - 1:22.2 - 51.8 - 46.9

* 1:39.3 - 1:06.3 - 64.1 - 37.3

b) 4 sets of 5 x 80m (rec. 1:30) rec. 5:00, all between 9.5 and 9.7.

25-11 : a) 45:00 easy

b) 45:00 easy

24-11 : a) 1 hr 18:00 progressive running (last 7 km at 2:59 per km, in 20:55)

b) 30:00 easy + 12 x 80m sprint climbing

23-11 : a) 1 hr 36:00 moderate (25 km)

b) 30:00 easy + 10 times 80m bounding

22-11 : a) 40:00 moderate + 3000m in 8:07.6

b) 40:00 moderate + 1000m in 2:23.7

21-11 : a) 40:00 easy run

b) 40:00 easy run

20-11 : Rest (stomach problems)

19-11 : Rest (stomach problems)

18-11 : 1 hr easy run (not feeling good)

17-11 : a) 5 x 1000m (rec. 2:00) in 2:38.2 - 2:39.6 - 2:40.1 - 2:38.8 - 2:36.2 - (After 4:30) 5 x 400m (rec. 1:30) in 56.0 - 55.9 - 56.1 - 55.6 - 55.2

b) 50:00 with short variations of speed

16-11 : a) 1 hr moderate

b) 40:00 easy + diagonals + 6 x 80m sprint climbing max. speed

15-11 : a) 50:00 easy run

b) 100 / 150 / 200 / 250 / 300 / 300 / 250 / 200 / 150m (rec. 3:00) in 11.7 - 17.6 - 23.3 - 30.6 - 37.2 - 37.4 - 31.0 - 23.8 - 18.1 (last 100m not done, tired)

14-11 : a) 1 hr moderate

b) 30:00 easy + exercises for rapidity

13-11 : 1 hr 33:22 (10 km in 34:40 + 10 km in 33:20 + 8 km in 25:22) total 28 km

12-11 : a) 40:00 easy + 15 x 80m sprint climbing

b) 30:00 easy + 2 x 1600m (rec.5:00) in 3:59 - 4:01

11-11 : a) 1 hr moderate

b) 40:00 easy + technical exercises

10-11 : a) 1 hr 07:00 with short variations of speed

b) 30:00 easy + exercises for strength endurance

9-11 : a) 20:00 + couples (rec. 1:45 between tests, 4:00 between couples) :

600 in 1:24.9 + 200 in 25.8 - 600 in 1:23.5 + 200 in 26.3

500 in 1:13.7 + 200 in 25.5 - 500 in 1:11.1 + 200 in 27.0

400 in 53.5 + 200 in 26.0 - 400 in 54.0 + 200 in 25.3

b) 48:00 moderate + stretching

8-11 : a) 35:00 + 8 x 2:00 hard climbing (rec 5:00)

b) 50:00 moderate

7-11 : a) 25:00 + 3000 in 8:28 (rec. 3:00) + 5 x 200 in 28.0 rec. 45.0 + (rec. 3:00) 2000 in 5:33 (rec. 3:00) + 5 x 100m in 12.6 (12.8 >< 12.3) rec. 1:30

b) 50:00 progressive run

6-11 : a) 25:00 + 4 sets of 3 x 300m (rec. among sets 5:00)

* 42.2 - 41.8 - 42.4 (rec. 30.0)

* 40.3 - 41.0 - 40.2 (rec. 50.0)

* 39.2 - 39.4 - 38.9 (rec. 1:10)

* 38.2 - 37.8 - 40.2 (rec. 1:30)

b) 40:00 easy run

5-11 : Rest

4-11 : a) 1 hr moderate

b) 1 hr 02:00 with easy variations of speed

3-11 : a) 40:00 moderate

b) 20:00 easy + 2 hr gym for strength

c) 20:00 easy + 8 km in 25:08 (average 3:08)

2-11 : a) 20:00 easy + 5 km in 15:32 + 20:00 easy + 3 km in 8:44 + 15:00 easy + 2 km in 5:46 (total 1 hr 25:00)

b) 45:00 regeneration

1-11 : 1 hr 48:00 moderate (30 km)

31-10 : a) 50:00 moderate + 2 sets of 10 x 80m sprint climbing (rec. among sets 4:30)

b) 1 hr easy

30-10 : a) 5 x 500m (rec. 6:00) with first 200m fast + 100m bounding + 200m fast :

* (27.2 + 15.8 + 28.0) 1:11.0

* (26.4 + 15.5 + 27.9) 1:09.8

* (28.1 + 14.8 + 28.2) 1:11.1

* (26.6 + 15.0 + 27.4) 1:09.0

* (26.3 + 15.2 + 26.0) 1:07.5

b) 40:00 regeneration

29-10 : ROAD RACE 10 km in Nairobi (11th in 29:08)

28-10 : 50:00 easy run

27-10 : a) 1 hr 10:00 progressive run

b) 30:00 easy + 10 x 80m sprint climbing + 30:00 easy + 10 x 80m sprint climbing

26-10 : a) 50:00 moderate

b) 20:00 easy + 1 hr 30:00 gym (strength)

b) 20:00 easy + 26:00 fast

25-10 : a) 20:00 easy + 47:00 fartlek with 3:00 fast / 1:30 easy / 1:00 fast / 1:00 easy / 30.0 fast for 5 times, rec. 3:00 easy

b) 45:00 easy + strentching

24-10 : a) 1 hr moderate

b) 1 hr progressive run

23-10 : a) 30:00 easy + 16 x 120m sprint climbing

b) 20:00 easy + 1 hr 30:00 gym (flexibility)

c) 30:00 easy + 10 km in 32:30

22-10 : 30:00 easy + 20 km in 1:06:30

21-10 : a) 1 hr moderate

b) 30:00 + exercises for strength

20-10 : a) 20:00 + 9 x 1000m rec. 2:00 (no spikes) in Meru (grass track) in 2:44.7 - 2:46.6 - 2:45.8 - 2:48.2 - 2:47.4 - 2:49.4 - 2:41.7 - 2:42.8 - 2:51.8

b) 40:00 jogging

19-10 : a) 1 hr easy

b) 1 hr with short and easy variations of speed

18-10 : a) 20:00 + 6 circuits of 400m, climbing, for strength endurance : 60m sprint + 40m skipping + 60m sprint + 40m bounding + 60m sprint + 40m heels-to-buttocks + 100m sprint + 10 squat jumps (rec. 6:00)

b) 30:00 regeneration

17-10 : a) 1 hr moderate

b) 44:00 easy + stretching

16-10 : a) 30:00 easy + 5 times 2:00 fast rec. 1:00 easy + 10 times 1:00 fast rec. 1:00 easy

b) 45:00 regeneration

15-10 : 32 km in 1:57:00 (with Rita Jeptoo)

14-10 : a) 47:00 easy

b) 38:00 + 2 sets of 10 x 80m sprint climbing

13-10 : a) 53:00 moderate

b) 1 hr 20:00 gym (flexibility)

c) 30:00 easy + 8 km fast in 25:42 (3:14 pace)

12-10 : a) 1 hr with short variations

b) 45:00 easy run

11-10 : a) 20:00 + 5 circuits of 400m for strength endurance, rec. 6:00 (like 18-10)

b) 30:00 easy regeneration

10-10 : a) 48:00 moderate

b) 33:00 easy + 1 hr gym (flexibility)

9-10 : a) 20:00 easy + long fartlek (6:00 + 5:00 + 2 x 4:00 + 3 x 3:00 + 4 x 2:00, rec. 2:00 easy) for 56:00

b) 52:00 moderate

8-10 : 30:00 easy + 15 km at 3:17 pace

7-10 : a) 40:00 easy + 3000m in 8:22

b) 40:00 easy + 3 x 400m (rec. 6:00) in 52.2 - 51.8 - 52.8

6-10 : a) 1 hr moderate

b) 40:00 easy + 1 hr exercises for flexibility

5-10 : a) 1 hr easy

b) 40:00 easy

4-10 : a) 22:00 easy + 4 circuits for strength endurance, of 400m, climbing, rec. 6:00

b) 36:00 easy regeneration

3-10 : a) 1 hr with short variations of speed

b) 50:00 progressive run

2-10 : a) 30:00 easy + 10 x 80m sprint climbing + 30:00 easy + 6 x 80m (track) between 9.6 and 9.9 (rec. 2:00)

b) 40:00 easy regeneration

1-10 : 25:00 easy + 2 x 5 km (rec. 4:00) in 15:18 - 15:16 (with Solomon Bushendich)

Extremely imaginative and amazing schedule Renato!!

The workout of doing bounding in the middle of a 500 meter interval sounds very intense, to say the least.

Excuse my laziness, but what do you mean by "diagonals"???

Jason

Thanks Renato, great post. Very interesting training, with some imaginative sessions.

I would be interested to know how you adjust your programs if an athlete is struggling in the sessions or feeling very tired - do they rest, just run easy or continue to train hard and hope they feel better? Also, do you use many things to aid recovery like massage, ice baths, or hot and cold contrast baths?

Thanks!

What an interesting schedule!

I´m very interested about the ratio between strength and endurance.

What I have understand is that strength-endurance is a basic but quality work for specific endurance.

From other thread:

http://www.letsrun.com/forum/flat_read.php?thread=1637360&page=0

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Those circuits are interesting...However I´m not completely sure how to progress with them?

1. exercises and sprints 70% intensity

2. exercises 100%, sprints 70%

3. exercises 70%,sprints 100%

First developing basic resistance as a basis.

Then adding intensity and building stength-->exercises must be 100%.Hard nervously,long recovery times.Decrease recovery times.

Last developing strength-endurance.Running must be done 100%,exercises ~75%.Carry on longer.

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Is that rigth progress for developing strength endurance? Besides circuits are meant to develope our mechanical engine what is the stimulus to our bioenergetic engine?How does this differs regarding training period?

Thanks again,very interesting reading!

In my experience, the fact that the coach can follow his athletes almost every day, by person, and not only thru a program, is very important, exactly for the reason that he can change according the REAL situation of the athletes. When I go to analyze the difference between my previous program (for example, lasting 2 months), and what really the athletes did, I never find more than 50% of same things. We must be able to update training program, depending on several situations : weather, injuries, personal problems, psychological probelms, motivations. So, we need to have a general outline with very well targetted goals, but the particulars of training must be continuously updated. I continue to explain my training phylosophy later.

When an athlete is tired, we have to change his training, depending on the period of preparation. Our behavior must be different if we are during GENERAL PERIOD or during SPECIFIC PERIOD. During General Period we must take care of our INTERNAL LOAD. This means that the most important thing is the level of the ANSWER of every athlete to the training proposal, not the objective result of his training. For example, if I plan for an athlete 10 x 1000m in 3:00 with 200m jogging in 1:30 of recovery, and I suppose that this training is at 90% of his effort, but there are reason (cold, wind, personal problems in his job, beginning of a sickness, etc...) that don't allow him to run in 3:00 but in 3:10 with the same level of personal effort, the athlete must do his training running 3:10, because his internal load is the same. During General Period we must work for increasing the qualities of the athlete : strength, resistance, cohordination, rapidity. In this period, the athlete must work very hard, also if feels tired.

About 2-3 months before the main goal of the season (for example, for athletes sure to go to World Championships in Osaka, starting from beginning of June), we change our philosophy of training, starting with the SPECIAL PERIOD (lasting about 4-5 weeks) followed by the SPECIFIC PERIOD (lasting about 6-7 weeks). The difference between the two periods is that during the SPECIAL we begin to put in training exercises, speed and distances connected with the event that we want to prepare, during the SPECIFIC we go to prepare the event in more targetted way. During these two periods, we must look for the EXTERNAL LOAD. This means that we must respect the EXACT SPEED THAT WE WANT TO PREPARE. For building a performance, external load is mathematic. For example, if I want to prepare my athlete for running 5000m in 12:45 (it means 2:33 every km), we must use a lot of intervals at a speed of 15.3 every 100m, or between 14.5 and 16.0, for specialising biomechanic and methabolism of the athlete in optimizing this type of speed. We can use essentially distance connected with the event, not shorter than 400m (56.0 >`` 58.0) and not longer than 2000 (5:05 %%< 5:20), for global volumes not inferior of 1.5 time of the full distance (7.5 km) and not superior of the double (10 km). In this period, if the athlete, for some reason, is not able to run the specific speed, it's better than he can reduce his training for 1-2 days, in order to become able to use the correct quality. During SPECIFIC TRAINING THE ABILITY TO RESPECT THE SPEED IS VERY IMPORTANT : if the athlete is not able, it means that is not able to run fast as we planned.

Regarding the intensity of special circuits for strength endurance, THIS IS MAX IN EVERY TYPE OF EXERCISE AND SPRINT. The goal of this training is to make the athlete able to recruit the highest percentage of fibres in his muscles, WHILE FULL OF LACTATE. So, if we want to increase the ability in recruitment the most part of fibres in our muscles, we use short sprints at max intensity, because this attitude is connected with the activity of the nervous system. But, in our distances, we must become able to recruit high percentage of fibres when our muscles are satured of lactate, because our main problem is not the high level of lactate, but the accumulation. So, the best way for being able to use your speed when there is accumulation of lactate, is to use different continuous exercises and sprints at max intensity, with long recovery. Using this type of training, all my athletes improved a lot their final speed : typical the case of Moses Mosop, never fast in the final, that was able running in 53.8 last lap of 10000m in Helsinki, winning bronze medal. So, my opinion is that THE ABSOLUTE SPEED OF AN ATHLETE IS LESS IMPORTANT THAT HIS ATTITUDE IN USING HIGH PERCENTAGE OF THIS WHEN YOU ARE FULL OF LACTATE. Improving your speed, you not always are able to improve your final lap in a long competition. Instead, improving your strength endurance, you become also able to increase your absolute speed. So, now I can suppose that Shaheen can run in 49.0 or something less (not better than 48.5 in any case), and this means 1:45 in 800m, working for increasing his SPECIFIC ENDURANCE and his STRENGTH ENDURANCE, during the last 5 years.

Hi Renato!

Can you explain how Bungei and Yiampoy trains with the other Italian coach?

does they also use special circuits for strength endurance?

It would be very interesting with your comments on this!!

bump

Bump

Great insight to your training philosophy. Thank you for sharing with us.

How often do you have your athletes do hill sprints? What kind of intensity and % grade do you have them run?

How many per workout?

Do you recommend these for High School runners running the 800/1600/3200?

What I have understand is that in fundamental period you do resistance circuits and progress to endurance circuits later.Not blast all out circuits right away.

Concerning this we distinguish for each event three different applications, depending on the period of preparation, that have different goals:

1) Extensive strength - resistance circuits

2) High intensity strength - endurance circuits

3) Specific strength - endurance circuits

BUMP

Regarding hill sprints, during general period, my athletes use twice per week this type of training. When they move to the fundamental period, we use 3 times every two weeks, during the specific period always once per week, sometime twice. But, for example, I use (when possible) few repetitions (may be, 6 times only) also the day before the race, or the same day of the race, if the race is by night. The goal is the recruitment of the most part of muscular fibres, the same situation of sprinters or jumpers when they carry out some workout with weights soon before the competition. About the gradient, we start with hard grade (may be near 20%) during the general period, then gradually we move to easier hills (in any case, never easier than 10%) in order to develop higher speed. There is not a rule for this type of workout : it's not possible to decide how many tests for every workout. It's the coach that has to decide the number, and how many workouts per week. Not all the athletes need the same quantity of this type of training, exactly like not all people need the same quantity of a medicine, depending on the level of their sickness.

Because this is a very easy and useful way for increasing strength, of course is a type of training recommanded for high school too. The only attention must be for the execution : use always long recovery, this is not a training for ENDURANCE, but for STRENGTH. For STRENGTH ENDURANCE we use the type of circuits we described before. It's exact the interpretation of the poster, changing volume, intensity and distance according different events, and different periods.