SUMMER OF ANTONIO

Thank you, Antonio. Very interesting program, i´m looking forward trying it out. Aerobic runs i suppose should be run easy and not hard at all?

Hi Antonio:

Thanks for the program. A few questions:

1) No tempo for 800 runners?

2) Did Lydiard approve this plan? (JUST KIDDING!)

Thanks again.

I too appreciate the posts. I have been reading Lydiard and he seems to stress only doing aerobic endurance during phase one then go to hill repeats as an introduction to speed work. You seem to have speed work in your phase 1 base-building.

Thanks for posting. My daughter just joined the XC team. Training doesn't start until August. This sounds ideal for her, and can be adapted to any skill/talent level.

The aerobic runs should be in the aerobic zone mainly - of course !

But how slow or how fast ?

Aerobic runs should be AS EASY as you can RECOVER AFTER THE LAST WORKOUT, and as FAST as you FEEL FRESH (NOT TIRED) TO FACE THE NEXT WORKOUT.

Pay attention to this point. If you can´t run the workouts or you can´t complete the workuts i did prescribe in this my Summer training, be in-out fartlek, be hills, be short intervals, be tempo run, and since this my António´s Summer workouts aren´t very tough, - the main reason you can´t complete or feel very tired it´s BEACAUSE YOU DID RUN THE DAILY AEROBIC RUNS FASTER THAN YOU MIGHT.

One tempo workout of 90-95% race pace of 15 to 40min can´t tired you if you run easy the next 2 days after. Easy and slow aerobic runs as necessary.

It´s proved that 2 days after an effort of 5k, to 12k run - with the necessary easy days followed that run, you are ready to mqaximum efforts. See the heats of the olympics or world champs. After the semi-finals, the runners are ready to run the final.

I don´t think that the coach should limited too much the pace of teh aerobic runs. The pace of the daily aerobic runs might be runner decision, and not coach decision.

Ther´s no doubt that every correct distance training can have a strong aerobic training.

Another aspect is that the volume mileage might increase progressively as the season progress, with some milege decrease only a few days after the goal runs. The basic training as the volume aerobic runs is, should be as the "runners oxygen food" - it´s regular everyday stuff.

Some people use HR Monitor to control the effort of the daily aerobic runs. It´s ok for one beginner, but after that you are used to train daily and with some run experience, you don´t need aerobic run HRM control.

SlowFatMaster wrote:

Hi Antonio:

Thanks for the program. A few questions:

1) No tempo for 800 runners?

2) Did Lydiard approve this plan? (JUST KIDDING!)

Thanks again.

Two aspects.

One. This Summer of Antonio, i agree with this my plan, but is not my main training. I built this my Summer plan as the challenge for those that pretend to include short intervals with short recovery in their summer training plan.

Two. I can´t speak for the genius coach that Lydiard was. But i can let you know one thing that i don´t approve in the Lydiard training.

In my training the runner does some freedom to run the daily easy aerobic runs - mileage and pace - by his own judgement. But i´m very specific about every workout because the workouts (distance, pace, number of repetitons, intreval recovery etc) everything matters. The specific workouts are quite mathematics. Every pace does as guide the race pace,percents of the race pace. I use to say that the race pace is the root of every workout, be specific or just an hard stimulus.

SlowFatMaster wrote:

1) No tempo for 800 runners?

I forget this one. No, no tempo for 800m. 800m runners need different plan, but you might REPLACE THE TEMPO BY HILL TRAINING.

But if you are an 800m runner and insist in do the tempo, then do 1X7:30min 800m tempo.

However if the runner wants to double 800-1500m/mile he can run the 15min tempo that the 1500m/mile runner does.

In the case you want to double, do 3 intervals in sequence:

10x100m/1000m pace rec=35-45secs/100m jog

10x200m/2000m pace rec=35-45secs/100m jog

10x300m/3000m pace rec=35-45secs/100m jog

Look of the Antonio Summer structure.

PHASE 1 - INTRO PHASE - daily aerobic runs and 2 weekly workouts

1/in-out 60secs fartlek (or hills)

2/ tempo run

PHASE 2 - SPECIAL/SPECIFIC PHASE - daily aerobic runs and 2 weekly workouts

1/tempo run (from the earlier phase 1)

2/short intrevals with short recovery. THIS IS THE MUST of the workouts !

As you can see, every pahse does 2 workout variants, and every new/next phase take (does) one of the 2 workoutws of the earlier phase.

I didn´t write it, but in the PHASE 3 - SPECIFIC ONE defined, does contain 2 workouts as well, and take (does) one of the 2 workouts of the earlier phase.

take a look what would be Phase 3

PHASE 3 - SPECIAL/COMPETITIVE PHASE - daily aerobic runs and 2 weekly workouts

1/short intrevals with short recovery. (from the earlier phase 2)

2/LONG INTERVALS at race pace with long stand/walk recovery

Antonio can you give us some further insight about the long intervals in phase 3?

Read the two kinds of runners thread.

http://www.letsrun.com/forum/flat_read.php?thread=2375989

Antonio Cabral wrote:

10x200m/2000m pace rec=35-45secs/100m jog

10x300m/3000m pace rec=35-45secs/100m jog

Antonio,

do you really expect there to be a big enough difference between these two paces that the runner should go to the trouble of calculating them both?

Why not just do 200s and 300s at 3000m pace? Same btw 4k and 5k pace. why not just run at 5k pace? does it really make that much difference?

From the schedules written, I got a very different impression of SOA versus SOM. The main differences I see are in these areas:

1) A HARD tempo run (90-95% race pace) each week. In contrast, SOM goes for putting in tempo runs on the daily aerobic runs as the athlete feels, not as a specific workout per se.

2) A focus on very specific track workouts at specific race paces with specific recoveries early on in the program. SOM instead is more flexible in this area and paces for interval workouts are more relaxed and related the feeling of the athlete and evolve as such.

3)The overall weekly plan seems to be more focused around the specific workouts, in that you go for hard workout, then the priority is to run easily for a few days so that you can be recovered for the next hard workout. The weekly plan in SOM seems to be less workout-orientated.

I am not saying that one is better than the other but they look like quite different approaches to me.

geeza dollar wrote:

Antonio Cabral wrote:

10x200m/2000m pace rec=35-45secs/100m jog

10x300m/3000m pace rec=35-45secs/100m jog

Antonio,

do you really expect there to be a big enough difference between these two paces that the runner should go to the trouble of calculating them both?

Why not just do 200s and 300s at 3000m pace? Same btw 4k and 5k pace. why not just run at 5k pace? does it really make that much difference?

You are right.

This my pace prescription it´s not made in stone. It´s just an idea.

Therefore the main idea of this my short interval kind is that in the final steps you cover/run 2000m total (10X200m) at your 2000m pace, or 3000m total (10X3000m) at your 3000m pace, (...) 5K total (10X500m) at your 5k pace, etc.

As you might understand this kind of 10 interval sets with 100m ahead on the track done with short active 35-45secs lenght recovery in between the 10 sets, the main idea is that the workout, despite done with recovery, might be of similar stimulus that one continous run of the same total distance of the 10 interval sets, done with very short recovery lenght.

Eventually you can change the pace to your individual ability.

You can run progressive kind, it means the first interval workout attemps, your shape isn´t good, then run slowly, and each new time you run the same workout try to get the pace goal. To run this short interval kind what´s IMPORTANT REALLY IT`S NOT DELAY THE LENGHT RECOVERY - ONLY 35-45secs to run 100mts ahead on track. If it´s necessary, run the sets in slow pace, but not delay the lenght of the recovery.

Another aspect of this intermittent workout kind. I did prescribe 100s-200s for the 800m runner; 200s-300s for the 1500m/mile runner, 300s-400s for the 5k runner etc. However if you don´t feel confident with the distance workout that is connect with your distance run event, IN THE PHASE 2 you can change the distance workout and do what it pleases you, or your training individualisation need, shape needs, or fiber type need. For example, you are a HM runner but inetad of 500s and 600s you prefer 300s and 500m. No problem really. Be pragmatic and flexible ! Hard strict and straight training structure, just "take a break in the wall" and be yourself ! That way ther´s no more Antonio´s Summer training, that is just my training tips.

As soon as you understand my Summer training philosophy, go ahead and change Antonio´s Summer training to be your own Summer training !

I don´t want to compete or be an alternative to someone else. I just post my own training relate to what is defined Summer training.

Besides, i´m 56 yeras old, but i guess that actually i will win over Malmo in every road distance event from 5k to the marathon and ther´s no way that Henry Rono can win me, or beat my master mile pbs ! (kidding)

Seriously. You are right in what concern my training. I get an emphasis in specfic hard training or closer to specific, controled training. No one of the workouts i scheduled in this SOA are fun runs or jogs and this includes the tempos that aren´t fun runs either. Someone said "train hard, win easy", i say "ther´s one moment to train hard/fast-maximum pace, a moment to train medium-pace-sumaximal pace and ther´s one moment to train easy aerobic pace.

This summer training does some exigence, but hard ONLY TWICE A WEEK, all the next 5 days of the weeks does the opportunity to recovery/regeneration from hard-specifc workouts and to also to improve the aerobic condition.

My impression is that they are completely incomparable.The benefits of SOM is more psychological, more for high school students building friendships and camaraderie, and giving slower runners some experience with running with faster runners on the track.It's almost like the goals are complete opposites -- one SOA training (targeted at experienced runners) works on building mileage while paying attention to some workouts with technical precision, while the other SOM (targeted at young hopefuls) teaches you to relax and enjoy running with friends, teammates, and dare I say, opponents.

Antonius Block wrote:

From the schedules written, I got a very different impression of SOA versus SOM. The main differences I see are in these areas:

...

I am not saying that one is better than the other but they look like quite different approaches to me.

rekrunner wrote:

My impression is that they are completely incomparable.

The benefits of SOM is more psychological, more for high school students building friendships and camaraderie, and giving slower runners some experience with running with faster runners on the track.

It's almost like the goals are complete opposites -- one SOA training (targeted at experienced runners) works on building mileage while paying attention to some workouts with technical precision, while the other SOM (targeted at young hopefuls) teaches you to relax and enjoy running with friends, teammates, and dare I say, opponents.

This is right on the mark, except for the part about the schedules being opposites. There is nothing opposite about them. They have different goals. SOM is about preparing for the next step. SOA is the next step. SOM is between-season training. SOA is in-season training. SOM is for everyone. SOA is not for beginners and rookies. There is nothing comparable about them except that both use two structured sessions each week, and both use time and distance in their descriptions.

I confess i took a look in SOM some time ago, but i never read it in detail.

What i remember i have been read from SOM i remember some interesting training i agree either.

But what concerns my SOA ther´s 1 your comment i disagree.

My SOA kind of training DONE WITH SOME ADJUST NEED is for beginners and rockies. It´s been done and tested with success by several kind of runners, people with diffrent ages, from juniors, to masters, male and female, from world top class runners to 1h40min HM.

By ADJUST NEED i mean to keep the same training structure/organisation, but skip or add some variants.

By SUCCESS i mean the runner that reaches his/her target goal, it doesn´t matter what level of talent he/she does.

Another your comment...SOA works on building mileage while paying attention to some workouts with technical precision...

Let´s see. 10X60secs in-out fartlek (and not done by distance or pace), 10X20secs hill (not done by distance or pace and not lenght recovery defined) , tempo by minute (and not by distance and pace not very precise, just by estimation). No one of this workouts is done with technical precison, the way that´s not pace timed or distance defined.

Jako wrote:

Antonio can you give us some further insight about the long intervals in phase 3?

Well, On this SOA summer training Phase 3 is not tailed. The Phase 1 and 2 is what is necessary to produce some shape condition to face some competition.

However Phase 3 continues with aerobic runs that are present in every phase, and the 2 weekly workouts are:

1 - short intervals with short recovery - (keep it from Phase 2)

2 - Long intervals with long recovery . Everything SPECIFIC from 800s, 1000s, 1200s, 1600s, 2000s race pace intervals (from 95% to 105% race pace event) BUT WITH COMPLETE AND LONG RECOVERY LENGHT/STAND AND WALK. You might run the workout with one single intreval distance (ex:3X1200m) as you might run by ladders or different distances (ex: 2X1600m + 2X800m or 1200m+1000m+2X800m etc).

The recovery lenght of this long intervals doesn´t need to be timed, you can re-start only when you feel ready, eventually you might take diffrent lenght recovery in between the interval sets. In this intervals what really matters it´s that you will be able to run at event race pace. Of course that if your goal event is 1500m you can´t run 4X2000m at 1500m race pace.

Since the Phase 3 should might be the individualised one phase, i don´t want to prescribe definitive or precise long interval schedule workouts.

It´s up to you to build your own individual training standards relate to your distance event and your individual need.

Hello Antonio:

2 things I want to ask/tell you

1. Naming this "Summer of...." I swear by some reactions in this that some think this is a summer base program...

2. What do you think of my adaptation of the plan?

Thank you.

I see it as too stressful to introduce those workouts early, in fact in my opinion they would be ideal in Phase 3, so that would be the goal to work to.

Phase II

At first, when introducing faster than race pace work (For 5000m runners 10x300 at 3000 or 10x400 at 4000 pace), long recovery needs to compensate the faster work. So to build the speed needed to run the short periods work like this for a 5000m athlete could be done:

week 1 : 10x200 at 4k pace w/ ~2 min recovery

week 3 : 15x200 at 4k pace w/ ~2 min recovery

week 5 : 10x300 at 4k pace w/ ~2 min recovery

Along with some endurance, bit faster than 10k paced with little rest because not that taxing/intense as shorter stuff. Here, the short recovery goes in line with the slower things that edge onto :

week 2 : 12x400 at faster than 10k pace w/ 30-60s recovery

week 4 : 6x800 at faster than 10k w/ 30-60s recovery

week 6 : 4x1200 at 10k w/ 30-45s recovery

Now it seems like the components are ready, the athlete can go fast enough for on the short duration repeats but also will have some endurance to survive the work in Phase III

Phase III

Lots of specific work. This main specific workout, short to long interval with short to long rest, is the focus of the week:

Making the first workout into the short rest workout:

Decrease the pace to 5k, and keep it cycling on. For a 15:30 5k runner:

week 1 : 12x400 (recommended at 73) on go every 100s

week 2 : 8x600 (recommended at 1:40) go every 2:20

week 3 : 6x800 (at 2:30) go every 3:30

week 4 : 5x1000 (at 3:47) go every 5:15

Variations done twice a week.

Thanks. Interesting questions.1/This Summer training, it´s easier to what some might think. However this is one program to improve your condition the way you can compete with success.You see, in the past, many people on this board says that I just comment the other training without show my own. This summer training it´s an attempt to define my training with accuracy and some criteria. I said once and I want torepeat. This my training is not made in stone. EVERTHING MIGHT BE RUN PROGRESSIVELY and changed to adjust to different training need. You don´t need to follow very accurate paces. You might do the adjustment to turn it easier if you realize that you can´t stand such program. I have one plan, this is what is the meaning of train to compete. Training to compete is organized stimulus with the competition target goal. Training it´s not jog runs or fun runs.If you think this is hard, tuff, you can skip some workouts, you change to easy down. For example, if you think that 10X300m at 3k pace it´s tuff, then run it for your 5k or 10k pace in the early stage of this training program. If you think that the tempo workout at 90-95% your race pace it´s tuff and you can´t resist, then easy down and run at 85%-90%.I guess that this training it´s not fun training. However it´s more aerobic that some imagine. You have 5 days of easy training during everty week period and only 2 days of workouts.

2/I don´t agree with the principle that the interval recovery shall be reduced in length while the season goes further. In my opinion the interval recovery shall be OPENED (done with long length recovery) as far as the distance of the sets goes longer and the season goes further.

Example how i think that shoould be done:

Early phase (Phase 1): 12X400m/10k pace rec=100m jog ahead in 35-45secs

Next phase (Phase 2): 6X800m/10k pace rec= 200m jog ahead in about 1:40

Late phase (Phase 3): 3X1600m (mile)/10k pace rec=5minutes/stand and walk or not time the recovery length

This your idea to intercalate (to insert) one interval workout faster than race pace with long recovery length with the suggested short intervals kind with short recovery it´s not bad.

I ask your attention that most of the short type workouts that I schedule are faster than race pace either. Remember that by instance if we think in 5000m run event 10X300m 3k pace and 10X400m at 4k pace both is faster than race pace, or for 10000m/cross/10k road events to run 10X400m 4k pace and 10X500m at 5k pace is faster than race pace either !

However if you want to run short intervals with long recovery I suggest that you run it in the phase 3 instead of phase 2, and then the Phase 3 goes as follows:

Phase 3 alternative (every week)

Workout 1 – short intervals with long recovery instead of short recovery

Workout 2- long intervals with long recovery

My original intention to build this Summer of Antonio training it´s to profit from one debate in other thread about short intervals with short recovery. Therefore if this Summer training is changed the way the short interval recovery is missed or little usage, then it´s no more the Summer training that I suggest, but something hybrid to the original training program.

One last comment about your intervals faster than race pace. You see, many people think about speed, speed, the need of speed variable as a way to approach middle of long distance training. But specificity is about speed as well as endurance. The main element of distance training is resistance or strength endurance . Resistance is speed versus endurance or if you prefer resistance is pace versus distance (time length of the run). Most of the interval workouts do provide speed, but not many provide endurance. If you want to build and improve your resistance, your strength endurance, specificity (specific training) is the key, to run for periods of time and distance at race pace. But this will tired you up. The must of specific training is to run the distance run event at your best pace. This would be good, but it´s impossible to run one competition every workout. This is why the interval training does exist. The main goal of run intervals it´s to easy down the workout and take it longer while you maintain the race pace target. It´s easy down by the interval recovery use. But when you run with interval recovery, you can run a bit faster than race pace due to the periods of recovery between the sets. To run faster than race pace it´s what is named SPEED ENDURANCE or SPEED RESISTANCE if you prefer one different terminology. To run intervals some 5% to 10% faster than race pace it´s what is SPEED ENDURANCE/RESISTANCE. This is the must of specific training. When the runner is in good shape condition, build good aerobic condition, did special workouts (fartelek, hills, LT runs or tempo runs whatever is SPECIAL workouts) and he did move to the SPECIFIC workout training (race pace intervals – short and long ones) eventually he can run some SPEED ENDURANCE workouts like those faster than race pace. However in no part/period of the process he can´t decay or miss the aerobic condition training.

Well, this my last paragraphs about Specific training and Speed endurance training is not just Summer of Antonio precisely, since goes out of the simplicity of Antonio´s Summer training.