No his not
No his not
DocLove wrote:
No his not
Why are we speaking English like that/this?
Junior is under 20s. So you'd have to remain under the age of 20 during the year of competition.
I loved the training program....
I loved the training program....
Johnson mamai wrote:
I loved the training program....
moran
Does anyone actually have a more in-depth and elaborate knowledge of his training?
viewfromlane9.blogspot.com wrote:
From More Fire by Tanser (poorly edited, but a great read with many gems, highly recommended).
"Training to win the Junior World Championships [800m]
Monday
6 AM 6K easy jogging
10 AM 40 min. at medium speed
4:30 PM Plyometrics and field exercises, some strides and foot pattern running
Tuesday
6 AM 6K easy jogging
10 AM 10x120m up hill sprints
4 PM 30 min. easy jog
Wednesday
6 AM 8K easy jogging
10 AM Working on a field technique, running technique, lots of stride type drills pushing very low, and plyometrics
PM Pilates class working mainly on core strength, 40 min. [presumably running]
Thursday
6 AM 6K easy
10 AM 4x600m in 1:30 with 90 seconds rest
5x400m in 56-58 seconds with 90 seconds rest
4x300m in 39-40 seconds with 60 seconds rest
2-4x200m in 25-26 with 60 seconds rest
Run to an from the track, 3K
PM Rest
Saturday
6 AM 8K slow in 40 min.
10 AM Long Run 1:20 min followed by stretching
Sunday Total rest"
As you can see, lots of drill and plyometric sessions to work of form. This was when he was a junior athlete and the program was "centered on perfecting (Rudisha's)form and developing the talent slowly". No doubt the track workout paces have come down substantially.
How many km per week was he doing? Looks around 90.
Big fan wrote:
viewfromlane9.blogspot.com wrote:
From More Fire by Tanser (poorly edited, but a great read with many gems, highly recommended).
"Training to win the Junior World Championships [800m]
Monday
6 AM 6K easy jogging
10 AM 40 min. at medium speed
4:30 PM Plyometrics and field exercises, some strides and foot pattern running
Tuesday
6 AM 6K easy jogging
10 AM 10x120m up hill sprints
4 PM 30 min. easy jog
Wednesday
6 AM 8K easy jogging
10 AM Working on a field technique, running technique, lots of stride type drills pushing very low, and plyometrics
PM Pilates class working mainly on core strength, 40 min. [presumably running]
Thursday
6 AM 6K easy
10 AM 4x600m in 1:30 with 90 seconds rest
5x400m in 56-58 seconds with 90 seconds rest
4x300m in 39-40 seconds with 60 seconds rest
2-4x200m in 25-26 with 60 seconds rest
Run to an from the track, 3K
PM Rest
Saturday
6 AM 8K slow in 40 min.
10 AM Long Run 1:20 min followed by stretching
Sunday Total rest"
As you can see, lots of drill and plyometric sessions to work of form. This was when he was a junior athlete and the program was "centered on perfecting (Rudisha's)form and developing the talent slowly". No doubt the track workout paces have come down substantially.
How many km per week was he doing? Looks around 90.
In interviews he says his base mileage is around 60-70 miles per week, probably less than 60 miles per week during the track season.
Honest Answer wrote:
Does anyone actually have a more in-depth and elaborate knowledge of his training?
I have because brother O`Colm coached one of my young coached runners during January-February this year. O`Colm`s coaching style and philosophy basically consists of tempo runs 3-12 km , hill work , steady easy runs, short intervals and repetitions often in the form of ladders progressively faster . The most caracteristic with his system is that he decide what the runner will do up to the runners shape for the day. He coach in that way from day to day. He has a basic plan but change if he see it`s necessary......
The main idea in his coaching is to prepare the runner with progressively faster running over the winter and spring until the main track racing starts in summer. So we can say it`s a phase-system with always fast parts in it that will become faster and faster during the building forward to the main track races in summertime.
We can just note that his system is built on the same main factors that is crucial for the result in every known system up to this day.
I use to say a little joking that my own system is "magic", but of course there are not such magic system in the running history. It`s just difference in amount of mileage needed and how the coach mix the main factors that gives the results.
Happy Christmas to you all!
- Christmas Magic -
yeah about that much wrote:
Big fan wrote:
How many km per week was he doing? Looks around 90.
In interviews he says his base mileage is around 60-70 miles per week, probably less than 60 miles per week during the track season.
That was b.s. junior training
Big fan. wrote:
yeah about that much wrote:
In interviews he says his base mileage is around 60-70 miles per week, probably less than 60 miles per week during the track season.
That was b.s. junior training
I meant "his" not "b s"
SUPERIOR COACH JS wrote:
Honest Answer wrote:
Does anyone actually have a more in-depth and elaborate knowledge of his training?
I have because brother O`Colm coached one of my young coached runners during January-February this year. O`Colm`s coaching style and philosophy basically consists of tempo runs 3-12 km , hill work , steady easy runs, short intervals and repetitions often in the form of ladders progressively faster . The most caracteristic with his system is that he decide what the runner will do up to the runners shape for the day. He coach in that way from day to day. He has a basic plan but change if he see it`s necessary......
The main idea in his coaching is to prepare the runner with progressively faster running over the winter and spring until the main track racing starts in summer. So we can say it`s a phase-system with always fast parts in it that will become faster and faster during the building forward to the main track races in summertime.
We can just note that his system is built on the same main factors that is crucial for the result in every known system up to this day.
I use to say a little joking that my own system is "magic", but of course there are not such magic system in the running history. It`s just difference in amount of mileage needed and how the coach mix the main factors that gives the results.
Happy Christmas to you all!
- Christmas Magic -
Thanks JS. How old is your athlete?
I've met Brother Colm and he is a true gent. I stayed at HATC and fell in with a great Irish Couple who were good friends with him and we ate out as a group several times. This is over the course of 3 years.
My overall impression is that he is a very nice man who people have a lot of respect for. I think the genius of his training is that he concentrates as much on the person as he does the athlete. You have to remember he is working at a school where he is preparing children to be able to look after themselves as adults. An example, we're sitting drinking a mango juice and a guy in his 40's / 50's comes up say hello to Brother Colm. He has total adoration for Brother Colm and proceeds to tell us his life story of how he was a pupil at the school and later went on to become a local politician. After the man had left you could see Colm was as proud of this as he was any athlete he had coached.
He'd changed someone's life for the better. While we were there last year he was quite pleased to say he had the world junior champion for 10k. He then went into detail about what he was telling him. This involved preparing him for the extra money he was about to receive and managing the expectations of his family and the village he was from. In other words, the athletes life was going to change and he was trying to prepare him for that.
Things like that are why people like him so much and as a group his athletes are happy and will do what he wants.
You want bits on his training. No formal training of children until they are 14 years old. Any younger and he says that they get bored by the time they are adults. I coach kids and a lot of them do drift away at 14 or 15 years old after starting at the age of 10. How to change that I don't know as it's often the parent that want the child to do track work etc.
No gym work which he was quite proud of. My Irish friend then butted in to say that the group do actually do a lot of work involving their own body weight and yoga. So he was being a bit misleading, they might not actually use a gym but they do work on their body.
He keeps track of the weight of all his athletes. Rudisha is usually back to his race weight in about 4 weeks when he returns from his break. He noted that was quick compared to others he coached.
They all have a 4 week break at the end of the season and a lot of his group play volleyball during that period although he has one that plays rugby and he's really not worried what they do as long as it's a break from the routine of training.
A fried trained with his group and found himself running at 12 min mile pace just concentrating on his form. He said it was quite revealing how much he worked on technique and how he did it.
He's a fantastic guy and will happily talk to anyone and will invite you to his track sessions which are now at Tambach (Iten track has been ruined!!!). Annoyingly I never made it to Tambach.
I think there are lessons to be learned beyond training plans. He got into this because he saw that where he was, the people were gifted runners and he saw that as a way of improving them as people. That's a different approach than a lot of us have.
Big fan wrote:
SUPERIOR COACH JS wrote:
I have because brother O`Colm coached one of my young coached runners during January-February this year. O`Colm`s coaching style and philosophy basically consists of tempo runs 3-12 km , hill work , steady easy runs, short intervals and repetitions often in the form of ladders progressively faster . The most caracteristic with his system is that he decide what the runner will do up to the runners shape for the day. He coach in that way from day to day. He has a basic plan but change if he see it`s necessary......
The main idea in his coaching is to prepare the runner with progressively faster running over the winter and spring until the main track racing starts in summer. So we can say it`s a phase-system with always fast parts in it that will become faster and faster during the building forward to the main track races in summertime.
We can just note that his system is built on the same main factors that is crucial for the result in every known system up to this day.
I use to say a little joking that my own system is "magic", but of course there are not such magic system in the running history. It`s just difference in amount of mileage needed and how the coach mix the main factors that gives the results.
Happy Christmas to you all!
- Christmas Magic -
Thanks JS. How old is your athlete?
He is age 19 and one of the most promising young runners of his country. He met O`Colm at an airport and then he was invited to Kenya and train with O`Colm as the coach for a couple of months- Since then I took over and now we aim for 3:45 at 1500m to qualify for the World junior University Championship. An example from my coaching of him was recently 20 x 300m at 43-46 ! sec with rest down to 120 bpm ......He is a "Speed demon" !
- Magic Winter-
SUPERIOR COACH JS wrote:
Big fan wrote:
Thanks JS. How old is your athlete?
He is age 19 and one of the most promising young runners of his country. He met O`Colm at an airport and then he was invited to Kenya and train with O`Colm as the coach for a couple of months- Since then I took over and now we aim for 3:45 at 1500m to qualify for the World junior University Championship. An example from my coaching of him was recently 20 x 300m at 43-46 ! sec with rest down to 120 bpm ......He is a "Speed demon" !
- Magic Winter-
That's good running. How long were the recoveries in general? Recover ok for following days?
Big fan wrote:
SUPERIOR COACH JS wrote:
He is age 19 and one of the most promising young runners of his country. He met O`Colm at an airport and then he was invited to Kenya and train with O`Colm as the coach for a couple of months- Since then I took over and now we aim for 3:45 at 1500m to qualify for the World junior University Championship. An example from my coaching of him was recently 20 x 300m at 43-46 ! sec with rest down to 120 bpm ......He is a "Speed demon" !
- Magic Winter-
That's good running. How long were the recoveries in general? Recover ok for following days?
Well.......he is in very good shape and recover quickly....40-60 sec down back to 120 bpm. He has been at Uganda for a training camp last weeks and did another 20 x 300m at 46 sec in very hot weather on Tuesday. In a couple of years I think he can be one of the worlds finest middle distancers. 3 days after only sessions of 50-60 min steady running at around 4 min/ km and a couple of fast strides 4 x 100m .....then he will be ready for 10-12 x 1200m LT -intervals at 3:30- 3:33 min with same rest down to 120bpm. The very best perfect individual rest ...... Not magic, but it looks to be. Very effective rest.
Pilgrim Scott wrote:
I've met Brother Colm and he is a true gent. I stayed at HATC and fell in with a great Irish Couple who were good friends with him and we ate out as a group several times. This is over the course of 3 years.
My overall impression is that he is a very nice man who people have a lot of respect for. I think the genius of his training is that he concentrates as much on the person as he does the athlete. You have to remember he is working at a school where he is preparing children to be able to look after themselves as adults. An example, we're sitting drinking a mango juice and a guy in his 40's / 50's comes up say hello to Brother Colm. He has total adoration for Brother Colm and proceeds to tell us his life story of how he was a pupil at the school and later went on to become a local politician. After the man had left you could see Colm was as proud of this as he was any athlete he had coached.
He'd changed someone's life for the better. While we were there last year he was quite pleased to say he had the world junior champion for 10k. He then went into detail about what he was telling him. This involved preparing him for the extra money he was about to receive and managing the expectations of his family and the village he was from. In other words, the athletes life was going to change and he was trying to prepare him for that.
Things like that are why people like him so much and as a group his athletes are happy and will do what he wants.
You want bits on his training. No formal training of children until they are 14 years old. Any younger and he says that they get bored by the time they are adults. I coach kids and a lot of them do drift away at 14 or 15 years old after starting at the age of 10. How to change that I don't know as it's often the parent that want the child to do track work etc.
No gym work which he was quite proud of. My Irish friend then butted in to say that the group do actually do a lot of work involving their own body weight and yoga. So he was being a bit misleading, they might not actually use a gym but they do work on their body.
He keeps track of the weight of all his athletes. Rudisha is usually back to his race weight in about 4 weeks when he returns from his break. He noted that was quick compared to others he coached.
They all have a 4 week break at the end of the season and a lot of his group play volleyball during that period although he has one that plays rugby and he's really not worried what they do as long as it's a break from the routine of training.
A fried trained with his group and found himself running at 12 min mile pace just concentrating on his form. He said it was quite revealing how much he worked on technique and how he did it.
He's a fantastic guy and will happily talk to anyone and will invite you to his track sessions which are now at Tambach (Iten track has been ruined!!!). Annoyingly I never made it to Tambach.
I think there are lessons to be learned beyond training plans. He got into this because he saw that where he was, the people were gifted runners and he saw that as a way of improving them as people. That's a different approach than a lot of us have.
Some great insights. Thanks.
I'm curious about Rudisha's "high run". There is no other info about it in the internet. As a speedster like Rudisha positive split during tempo run have a lot of sense to me.