Zersenay Tadesse TRAINING

Marco Velediaz wrote:

Marco, thank you for sharing more of Zersenay's training.

I like how he combines steady runs with some repetitions most days.

[quote]Friday: 30 min + 10 x 1000 m in 2:36-2:38 with 1:30 recovery

Do you know if these are complete recoveries (not continuous jogging)?

Marco Veledíaz wrote:

Training cycles before Berlin 2009.

Training highlights

July 2006. 3 x 5 x 500 m in 1:09-1:10 with 2 min recovery and 4 min between sets

So, 4.5+ miles of work at ~56 second per 400m pace?

3x6x600m in 1:28-1:29, so almost 7 miles of work at sub 4 minute mile pace...

The 6X1200-400-200 in 2:57, 57 and 27 also stands out,

6x2:57 for 3 laps in a single session? 2:57 is equal to maybe a couple seconds slower than a four minute mile, and he did 6 of them in a single session. 2:57 is a legit 1200m DMR split. Zersenay has more speed then I think anyone gives him credit for.

I can only imagine what Bekele does...

The co-author of "The key to top-level endurance running performance" Dr. Alejandro Lucia was a former research scientist for pro cycling's "Team Banesto".Cheers suckers!

available in HD wrote:

Obviously Jerónimo Bravo is the co-author of an article in the British Journal of Sports Medicine on "The key to top-level endurance running performance" ...

Marco, thank you for sharing more of Zersenay's training.I like how he combines steady runs with some repetitions most days.

Friday: 30 min + 10 x 1000 m in 2:36-2:38 with 1:30 recovery

Do you know if these are complete recoveries (not continuous jogging)?

twentytwo cents wrote:

Over 100 mpw all at 4:32 pace? That's superhuman if true

So if he runs over 100 a week at 4:32 ....then how many miles is HE REALLY DOING A WEEK. Kind of like Solinsky describing Wiscon. mileage. What did they call the miles that were not at a certain pace??? They did not even count them. I mean he has got to be doing some jogging, warming and cooling etc. Come on! Remember Liquori talking about some Kenyan or something who only claimed he does like 60 a week. Marty said " Wait this does not add up..two a days?" The runner said "Yea I do run a 15 miler in the mornings, don't count that though." Marty said "Why is that." The runner said "The 15 each morning is for God." So got to add the 15 each day with the 60.

Tadesse was a cyclist before start training, hope this will help.

By the way, we Spaniards have two surnames.

Jerónimo Bravo Sicilia, Ph. D., currently full-time researcher at CSIC, Valencia (Spain). He has being doing research work in Oxford (England), Madrid in Valencia (Spain).

with

Jerónimo Bravo Rodríguez, trainer, Born in Cáceres, currently living in Madrid (Spain)

You can easily track their curricula on the net.

Do you know if these are complete recoveries (not continuous jogging)?[/quote]

J.R.

I don't know exactly, but if you see the 1 min 30 sec recovery is normal for him, but very SHORT time for a novice athlete or beginner.

the verdict wrote:

I can only imagine what Bekele does...

Yes, his coach said that this type of training works only for Zersenay and it would be "very difficult to handle for the 99.9 % of the world population".

Whatthe!!!!!!!!!!!!!!!!!!! wrote:

twentytwo cents wrote:

Over 100 mpw all at 4:32 pace? That's superhuman if true

So if he runs over 100 a week at 4:32 ....then how many miles is HE REALLY DOING A WEEK. Kind of like Solinsky describing Wiscon. mileage. What did they call the miles that were not at a certain pace??? They did not even count them. I mean he has got to be doing some jogging, warming and cooling etc. Come on! Remember Liquori talking about some Kenyan or something who only claimed he does like 60 a week. Marty said " Wait this does not add up..two a days?" The runner said "Yea I do run a 15 miler in the mornings, don't count that though." Marty said "Why is that." The runner said "The 15 each morning is for God." So got to add the 15 each day with the 60.

Do you have anything on your feet regarding Tadesse´s mileage, or is this just stupid speculation?

Buenos Dias Marco

my 2 questions are:

He trains once in most of the days or the egg:1h15min is done in 2 sessions ?

I don´t see long ones kind of once a week or once each 12days. He doesn´t long runs regularly or just in the marathon plan ?

Gracias

I assume he trains twice a day on most days, but he does not count the 'jogging session' or easy runs, which are still done at around 3.15 per km.

With regard to being tested, Zersenay has been tested more times than many of you have eaten shrimp, so there is no problem there.

If you look at his style and build, he is very efficient, with a very low centre of gravity, which helps him conserve energy. There is little wasted motion, and he copes with hills very well.

Eritreans and Ethiopians speak the same language (amharic) eat the same food (injera) and basically share the same culture. 'Eritrea' was actually part of Ethiopia until it split, many years ago. The nice thing about Eritrea is that it has a coast and a few beaches - which Ethiopia (landlocked) does not have. If you visit Asmara, you will be suprised by the order and civility of the place, and all the pizza and Italian restaurants, and even old people (over 60) who use Italian, still today. It was an Italian colony many years ago, and the Eritreans mostly think that the Italians were 'benevolent' rulers.

Meb Keflezighi is of Eritrean origin and has a good relationship with Zersenay, who is not fluent in English.

Ghost in Saudi,

www.kfupm.edu.sa

, apply today

I assume he trains twice a day on most days, but he does not count the 'jogging session' or easy runs, which are still done at around 3.15 per km.

With regard to being tested, Zersenay has been tested more times than many of you have eaten shrimp, so there is no problem there.

If you look at his style and build, he is very efficient, with a very low centre of gravity, which helps him conserve energy. There is little wasted motion, and he copes with hills very well.

Eritreans and Ethiopians speak the same language (amharic) eat the same food (injera) and basically share the same culture. 'Eritrea' was actually part of Ethiopia until it split, many years ago. The nice thing about Eritrea is that it has a coast and a few beaches - which Ethiopia (landlocked) does not have. If you visit Asmara, you will be suprised by the order and civility of the place, and all the pizza and Italian restaurants, and even old people (over 60) who use Italian, still today. It was an Italian colony many years ago, and the Eritreans mostly think that the Italians were 'benevolent' rulers.

Meb Keflezighi is of Eritrean origin and has a good relationship with Zersenay, who is not fluent in English.

Ghost in Saudi,

www.kfupm.edu.sa

, apply today

twentytwo cents wrote:

Over 100 mpw all at 4:32 pace? That's superhuman if true

I can't believe anybody actually thought any human being would run 100 mpw entirely at 4:32 pace as routine training.

ghost wrote:

I assume he trains twice a day on most days, but he does not count the 'jogging session' or easy runs, which are still done at around 3.15 per km.

.

Source?

I doubt if he 'jogs' at anything faster than 4 min/k

Regarding the 3 sets of 5x 500 in 69/70

The purpose of this session is to build speed endurance to prepare for the eventual extreme workouts such as 5x2000 in 5.20

500's in 69/70 is slightly faster than his 1500/mile pace would be. This is obviously a very hard workout for him and he probably needs two or three easy days to recover, and maybe a lot of warm up to prepare for the workout.

6x1200 @2:57 is only ~1 secs per lap faster than 5k pace for Bekele (For ZT is is more like 3k pace ) which sounds like a hard workout but not insane. I am slightly more impressed by the 500ms (that is a lot of running ~ @mile pace)

the verdict wrote:

Marco Veledíaz wrote:

Training cycles before Berlin 2009.

Training highlights

July 2006. 3 x 5 x 500 m in 1:09-1:10 with 2 min recovery and 4 min between sets

So, 4.5+ miles of work at ~56 second per 400m pace?

3x6x600m in 1:28-1:29, so almost 7 miles of work at sub 4 minute mile pace...

The 6X1200-400-200 in 2:57, 57 and 27 also stands out,

6x2:57 for 3 laps in a single session? 2:57 is equal to maybe a couple seconds slower than a four minute mile, and he did 6 of them in a single session. 2:57 is a legit 1200m DMR split. Zersenay has more speed then I think anyone gives him credit for.

I can only imagine what Bekele does...

Yes, that is the same Jerónimo Bravo, which is rather disappointing.

available in HD wrote:

The co-author of "The key to top-level endurance running performance" Dr. Alejandro Lucia was a former research scientist for pro cycling's "Team Banesto".

Cheers suckers!

available in HD wrote:

Obviously Jerónimo Bravo is the co-author of an article in the British Journal of Sports Medicine on "The key to top-level endurance running performance" ...

Did you not see the comment above? They are apparently not the same guy.