Kenyan 800m training

Dimitry, do you have any background info on Ghidini might approach a runner training for 1500/800? Wilfred seemed to be a very specific 800m runner, never even running 1500m in competition.

For 1500/1600 runners, ghidini's structure and ideas are the same, three-block periodization and microcycles are the same, differences are that for each individual workout the volumes increase and that in the specific block the specific rhythm range is lowered, so a "slow" rhythm that for a 800 is special for 1500/1600 are fast and specific and then it goes in the specific block.

This graph is the double periodization of 800-1600 mt with indoor competitions in February-March and outdoot in August-September.

Block A Fundamental.

Block B Special.

Block C Specific.

CM: mixed aerobic-anaerobic loads: from the two thresholds up to VO2max (3K rhythm).

AA: anaerobic alactacid loads: speed.

AL: lactacid anaerobic loads: resistance to speed.

In gray block of strength: morphofunctional, maximum, explosive, power endurace and short muscolar endurance.

The long-term delayed training effect of force loads occurs on the development of speed and speed endurance when aerobic loads lowering, furthermore the development of speed precedes the development of speed endurance.

https://ibb.co/xKbSqZ5

There’s a presentation with training phases of 1500m athletes of Ghidiii. My question is what would be the fitness level for Someone in those examples?

Thank you!

jwejfoiqjfdoiqeajf wrote:

try this

M - 2x(5x1000) in 2:45 to 2:55. He says that the last 200 is at race pace, so the 800/200 splits for these 1000's are something like 2:19-2:29/26.

T - 8x200 in 25-27 with only 5-10 meters of easy jogging between reps.

W - 4x600 in 1:23-1:26, then 5x300 in 40-41 with the 100/200 splits as 14/26. 2 minute recoveries on all of this.

Th - 4x400 in 49-50. 2 minute recoveries.

F - 4x500, with the 500 in 1:06-1:08. 2 minute recoveries.

Sa - 40 min jogging

Su - off

Sunday is actually epo shots..........hmmmm

Yes, I misunderstood you earlier. My mistake.

While I understand the terms being used to prescribe these programs, could you provide what the actual workouts or days would look like? For example, what is FL or FV, and what work is done when Lactic resistance is listed. For weights, what do you recommend?

Thanks

I actually agree with this type of training, as I try to model my athletes training and my own training this way.

The 800m is a aerobic sprint. As in, high level of sprint quality’s and aerobic abilities must be present to compete at the highest level. Charlie Francis, recommended 12km per week of tempo work: usually done at 70-75% at 100-200m.

For the 800m. Brother Colm and the Italian methodology seems to be a 20-25km of intensive (sprint) tempo, as colm regularly does 40minutes of 100m stride 100m walk/jog (around 40-50x100) And Gianni doing 4x10x150 on easy days. Both coach’s usually do strength before these sessions. Colm also incorporates 25min time trials, similar to canovas 8km aerobic power runs.

And while there is absolutely zero speed development and use of weights in program, there is a high usage of plyometrics, calisthenics, and intensive-extensive tempo work on easy days. All of Colms successful 800-1500 runners have very good 400m ability (well under 47 seconds) The tempo work trains the ability to quickly clear low levels of lactic at high speeds over a semi long period of time while simultaneously enforcing proper form and aerobic ability.

Furthermore, when I posted the canova program earlier sessions such as 3x3x60 and 2x4x80 were regularly included for clearing high levels of lactate while using high levels of muscle power at no aerobic cost. So both types of work must be regularly included in my opinion, and not speed development ( depending on you’re definition).

Further emphasizing my point.

Wilson kipketer was rumored to do 50x100

And coe did 30x100 uphill

Coe also frequently included 100-300m accelerations on his easy runs.

Malkoufi also did weights+10x100 on his easy days

I do want to talk about strength training for the 800/1500. Strength endurance, power to weight ratio, and muscular endurance are of most importance for speed,form, and ability to recover.

I think that isometric exercises on easy days (pre run) and power/speed barbell exercise’s on hard days ( after run) would be optimal for improving recovery rate, speed, power to weight ratio, and injury prevention. Isometric strength will vastly improve tendon and joint strength and therefore improving injury prevention.

Here is more info about isometrics

https://youtu.be/obgRWtSq_Hk

https://youtu.be/96T2Uuls3yk

One of my favorite isometric ‘systems’ is to get 4-6 feet of wire, have a line going under you’re feet and (wearing gloves is better) pulling the excess wire as hard as you can starting with 8x5” progressing to 10x45”. With this wire you can do iso leg press, deadlift, squat, and back row. For chest wall push is king.