SUMMER OF ANTONIO

I think that the summer's heat is a big. The plan looks very simple and doable. Get up early in the day or do it at night.

Hi antonio.

Is it possible to outline a 12 week schedule phase 3 for a marathon, following fase 1 and 2 of summer of antonio?

regards Freek

hollanda wrote:

Hi antonio.

Is it possible to outline a 12 week schedule phase 3 for a marathon, following fase 1 and 2 of summer of antonio?

regards Freek

I answer your question in other thread

Take a look.

Antonio, thanks for this thread. This is exactly the kind of work I always liked to do in the first few months after a break (although being European it's more of an "autumn of Antonio").

Peter Coe was a big fan of this kind of thing - recommending either building up the number of 200s gradually to 32x200, or building up 20sec hills (with a quick jog back) from 10 to 40. Kenyans do a lot of diagonals.

My group in the UK has a session like this in their 4-week rotation. It really perks you up when running mileage, and these sessions are much easier than long reps when you're tired.

The only thing I'd add is that if you have a hill near you, I can't see anything wrong with keeping up a short hill session every other week, alternating with a track session.

Domingos Castro did hills intervals but on early season, not on phase 3.

Antonio Cabral wrote:

2/Once a week. 10X60secs-60secs IN-OUT FARTLEK (1:1) alternate on the next week with 10X20secs uphill intervals rec=back downhill walk (not timed, use long recovery, just go for the next one interval when you feel ready).

Antonio, what is the pace you suggest for the fartlek and the hill intervals?

Thanks

10X60secs-60secs IN-OUT FARTLEK.

Mostly aerobic what means from your 3mile-5k pace to slower (6mile-10k, 10mile-15 pace), but the pace depends in what pace you run the the active recovery period.

10X20secs uphill intervals rec=back downhill walk (not timed, use long recovery, just go for the next one interval when you feel ready).

The pace depends of the hill gradient, don´t you think ? However do it all-flat-out.

This are workouts in the phase 1 that you can run by feeling, this are build-up shape condition workouts to able teh runner to hold on the next phases.

Antonio Cabral wrote:

10X20secs uphill intervals rec=back downhill walk (not timed, use long recovery, just go for the next one interval when you feel ready).

The pace depends of the hill gradient, don´t you think ? However do it all-flat-out.

In other words, these are what other call hill sprints.

Why the duration of the sprints is 20 seconds? What I mean is that when you do 10 second hill sprints, the goal is to work on maximum fiber recruitment. With 20 second sprints, you cannot maintain maximum recruitment due to fatigue, so what is the goal of 20 second sprints?

It´s it. With 20s kind i want fiber recruitment and biomechanics, some endurance, some resistence, some cardio-vascular aas well as neuro-muscular and lactate stimulus. Somehow this hills want to prepare and replace short intervals, because they ren´t in this phase yet.

Of course that the kind of effort it depends of the hill gradient as well.

I guess that if you do my short intervals that replaces the hill short duration kind of fast fiber recruitment quite a lot.

This is one summer plan, but if it don´t, i normally use on early season with 10-20s seconds and later i move up to up to 25-30-40-45seconds hills and eventually this can go to phase 2 and 3.

Antonio, what do you think about adding 10*10 seconds hill sprints as a third workout for every week of summer of Antonio? You said that you don't want more that 2 workouts per week, but 10*10 seconds hill sprints is not really a full workout.

D.T. wrote:

Antonio, what do you think about adding 10*10 seconds hill sprints as a third workout for every week of summer of Antonio? You said that you don't want more that 2 workouts per week, but 10*10 seconds hill sprints is not really a full workout.

D.T.

I write you my training main structure. i guess that my main training provides most of what´s essential to middle and long istance events. Aerobic condition, aerobic power, anaerobic condition, anaerobic power.

But of course, while i think my workouts covers the essential of the run enhance i don´t deny that we may add something more, like sprint strides, hiil strides etc.

As on my summer i just use 2 weekly wrorkouts, and each one is done in parsimony pace intensity and parsimony number of intervals/repetitions (no more tahn 10 sets in every workout) you canm complete every workout with 10*10 hills (if you have one hill near the place you dio the main workout) or whatever.

I would prefer to include something more extra in the workout session after that the main interval stuff is done than to run that extra on aerobic days. Why ? You shall think that on the base of everything it´s aerobic condition, and i perfer a rich aerobic condition run than shorter or slower to able to run hill training whats so ever.

Another option is to run short all flat out bouts (by short intervals, erally short after the interval main workout.

Example of one session.

aerobic warmup + 10X500m/5-10k pace rec=40secs/100m ahead and then some minutes stand/walk recovery, and then 7-10X100m/all flat out pace with long recovery OR 10-150m/all flat out pace OR 10Xultra short hills all with long stand recovery to recruit FT, that you think it´s very importnat to recruit without understand that what´s fundamental and prioritary is aerobics, LT management agement, aerobic power, AND AT THE TOP OF EVERY WORKOUT IS THE SPECIFIC WORKOUT.

Most people thinks about be fast, speed, St recruitment, but the number one training priority is everything specific that is doone in race pace to improve resistance (stamina) and the main support of the specifics isn´t fast pace, quite anaerobic, BUT AEROBICS. The importnat one kind of training to be added to specifics is (basic) aerobic mileage run, and (special) LT runs and not what recruits fast fibres.

Don´t think that every fast-pace and low milage can replace high mileage aerobic runs and specific race pace workouts.

Antonio Cabral wrote:

Most people thinks about be fast, speed, St recruitment, but the number one training priority is everything specific that is doone in race pace to improve resistance (stamina) and the main support of the specifics isn´t fast pace, quite anaerobic, BUT AEROBICS. The importnat one kind of training to be added to specifics is (basic) aerobic mileage run, and (special) LT runs and not what recruits fast fibres.

Not true Antonio. Improved neuro-muscular coordiation is what improved endurance in a runner who is already well trained.

This involves fast and slow twitch fiber recruitment in more efficient ways. The aerobic conditioning is easily developed. The ability to hold any pace for longer periods comes from conditioning the nervous system to be able to concentrate on efficient movements for longer.

One more step further and you will say that to eat carbos improves endurance and to eat protein it´s what improves neuro-muscular coordination. Both is true but eat acrbos and protein it´s not the best training (!) distance training approach.

Every kind of training stimulus does act in mutiple training zones and improves every system. Or do you think that race pace doesn´t stimulate the neuro-muscular system and enhance the runner biomechanics ? Yes it does.

However endurance training is what improves endurance and neuro-muscular training is what improves neuro-muscular coordination.

I agree with you. Absolutely. The aerobic condition is easily developed. Therefore, since is proved that the main factor in distance run is aerobics, the aerobic condition is the rich training direction, the main training direcion. Easy and effective. In between hard way and the easy way i decide the easy one, that in this case it´s the effective of of improve.

mr cabral, i am 14 years old with prs of: 2:05 800, 5:01 1600 and about an 18 min 5k. so i am a half miler. am i too young to train under summer of antonio in preparation for crosscountry?

90-2000's Portuguese top marathon runner did hills intervals early season?

Antonio Cabral wrote:

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.

Antonio, can you give more details how to adjust SOA for beginners? (and how you define a beginner?)

Thanks

Hi antonio,

Great schedule, but I have a few questions. I hope you can answer them.

You say for a 5k runner you would simply alternate the two workouts (10X300m @3k pace and 10X400m @4k pace) all through phase 2 and phase 3.

Isn´t there a way to make this more progressive instead of alternating this over and over and over..

For example taking the 10X300 workout, would you add more repetitions e.g. 10X300, 12X300, 14X300 etc..?

or would you increase the repetition length?

e.g. start at 24X200 @3k pace with equal time recovery, then 16X300 @3k pace with equal time recovery,

12X400 @3k pace with equal time recovery,

until eventually 6X800 @3k pace.

Then with workout 2 (the tempo run) would it be a good idea to progress from longer and slower to shorter and faster? e.g. 60mins @ MP (marathon pace)

40mins @ 30k pace

20mins @ 10mile pace

Then in phase 3 there could be 2 workouts:

1: long intervals @ 105% RP (6X800m @ 3kpace with equal time recovery)

2: long reps with complete recovery @ 100% RP (4X1200m @ 5k pace)

My other question/confusion is that I thought that short intervals with short active recovery (10X300m @3k pace) achieve a similar goal as continuous tempo runs (improving aerobic power), the only difference that short intervals suit the more FT type runner and the continuous tempo runs are more appropriate for a ST runner.

If this is the case wouldn´t the schedule be more balanced for a ST runner like myself, training for the 5k by having two workouts with different physiological goals. e.g.

1: tempo runs for aerobic power, and

2: reps of increasing length at full speed on the flat and hills to extend the speed developed in the base phase into speed endurance?

e.g. hill sprints going from 10 secs up to 60 secs and reps of 100m up to 400m, all at full speed with complete recovery.

Then in phase 3, replace the tempo runs with long reps at race pace (4X1200m @5k pace, complete recovery) and replace the speed endurance reps with long intervals at 105% race pace (6X800m @3k pace with equal time recoveries)

Sorry for the really long post, but I find myself confused with what I´m trying to achieve with different workouts and how to implement them into a season.

Many thanks in advance

Tom

Antonio didn't post phase 3 mate... If you look at his interview on flotrack you can see a sample phase 3 for the 10k.. Half way down the article he outlines his training method.. Check it out!!

António, não sei sei se estou correcto mas o seu treino parece diferir bastante do modelo tradicional português. No período de base parece não dar grande importância ao treino de rampas. Qual a razão para se trocar, por exemplo, um treino de rampas, por um treino na pista numa altura em que a maior parte dos corredores estão a preparar a época de cross?

Quanto aos treinos de ritmo, sei que a maneira portuguesa é ligeiramente diferente, pois costuma-se correr a um ritmo mais para o forte e não tanto para o "rápido mas confortável", o que me parece algo talvez mais indicado para uma fase mais específica, pois tem bastantes características de time trial.

António, it seems to me that your training method differs a bit from the traditional portuguese way of training. During the base period you outline here, there isn't great enphasis on hill running. What is the reason for a track workout, though it is more like a farlek workout, to substitute forn example a hill workout when most of the runners at that time are preparing the cross country season?

As far as your tempo runs concern, I know that the portuguese way is slightly different from the US', the pace is usually oriented towards a more of a hard effort than the comfortably hard one, which in my opinion would be more benefical to preform at a more specific phase because it's nature is much like a time trial.