Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?

How many athletes do you coach, and which are the fastest and slowest? A good point, you made, too; 17:00 of hard running is quite different even over the same distance than 13:00 on the body and the processes the body undergoes.

Good points from Antonio. But I would have to wonder at the value of the 3 x 1000m check test.

We can see that Runner B (high anaerobic capacity) does not enjoy this kind of test, and cannot manage the three reps at race pace. Yet I would confidently expect that if you put these two guys head-to-head in a 1500m, Runner B will win every time (essentially because Runner A will have less "kick"). Of course if there are heats, then semis, then a final within 2-3 days, that may be a different story...

And of course Runner B will not dare race Runner A over anything longer than 1500m, because he knows he will get eaten alive.

Assuming I'm correct in who would win the (one-off) head-to-heads, what is the value of the 3 x 1k check test? Runner A can do it with no problem, and Runner B cannot. Yet Runner B wins all 1500m races... (but maybe I'm wrong here).

Antonio, what do you feel you learn from this long check test?

I work with a female who had a PR of 17:11 for about 4 years. At the end of college she was running 18:00. This year she has run 2 5000m races in 16:38 and 16:31. Both were huge -split races with much faster final 600m. The 16:31 went out in 83 ...

I used workouts like the following

6400m (alternating 78, 94 400m splits) this was done a lot

8 x 1000 alternating 3:30, 3:15 with 2:00 rest

8000m (5:50, 5:25, 5:50, 5:25, 5:50) splits

lots of 50m hill sprints

1:45 long runs and about 70 to 75 miles per week.

Obviously these workouts were built up to using modulation. For example we did 4 weeks during base where the key hard workout was:

4 x 4:00, 2:00 rest

4 x 5:00, 2:00 rest

4 x 6:00, 2:00 rest

4 x 7:00, 2:00 rest

By the time we did 4 x 7:00 it was much more helpful to than just starting with 4 x 7:00. The pace was similar every week but the duration of effort increased progressively week to week. You must build up to workouts over the whole training cycle not just look at one magic workout and start with that. Early on running 5K at 95% would be hard but over some modulation you could go almost 8K at 95% and the workout would feel very good not a killer.

Antonio, I fully agree with you that the same training for two different athletes is really like two different types of training.

Of course, the INTERNAL LOAD, that is the very mean of training, is different, according to the different qualities of each one.

But my example was for explaining that it's not possible to say that is more difficult for a normal runner to improve that for a top runner.

Of course, there are many different situations to consider.

If I have a strong runner, and I see that, with his talent, he can become a real professional runner (to be professional today it means to be able to earn from more than 30.000 USD per year, and for doing this you must be able to run 1:45 or less, 3:33 or less, 13:05 or less, 8:08 in steeple or less, 2:09 in full Marathon or less, if you are Kenyan), I push him to train very hard twice a day, BECAUSE HIS EFFORTS MUST BE PROPORTIONAL TO THE ADVANTAGES THAT HE CAN HAVE.

But, if I see that an athlete has a great passion, but not ABSOLUTE talent for reaching these types of results, I try to teach him that he has to continue running for FUN, but cannot have an unreachable dream that can ruin his future life. You must know exactly where are you living, not sacrifying all your existance for long time for something that you cannot ABSOLUTELY obtain.

I think that this behavior is very honest with everyone.

So, it's clear that I cannot admit someone training 150 miles a week for running 17:00, because the final goal cannot justify this type of choice.

But, if we speak about training, also if everybody has his limitis, believe me, it's not too much difficult to improve till NORMAL AVERAGE LEVEL for everybody having a very normal level of talent. These levels (1:55.0 - 4:00.0 / 4:20.0 - 8:50.0 / 9:35.0 - 15:50.0 - 33:00 / 1:12.0 HM - 2:30 / 2:32 Mar) are possible for each normal person. Everything depends on which level of interest you have.

Hello Antonio!

Thanks for the link about "everyone is different" in the double whammy thread.

In your example with Runner A and Runner B, do you give Runner B more of the training he likes? For example, Runner B is good at Workout number 2. Runner B is not as good at Workout number 1. For Runner A it is the opposite. Do you train A and B the same? Give them more of what they are good at? Or give them more of what they are not good at? Thank you

Renato

The fact that i also agree with your comment about that 17:00 runner in the context that you did that is the reason i did start my post by this sentence.

"...I think that Renato, he wants to pass the message that the training principles are the same for everybody, and applied for no matter what´s the runner category. In a proportionality range of result the 17:00 runner may try the same 95% 5000m race pace workout than the 13:00 runner. I think that this Renato idea is correct.

But Renato, please, you did introduce the issue - a good one, that revitalise this long thread up to 2000 posts (!) - now let us see the same problem for another angle, a diffrent prespective, with you and all post contributions, i guess ther´s something more to be said and share among us in this topic. And this time i may discuss with you, that´s not like the drug issue that since a long ago i promise you not to discuss that negative grug issue - and i keep my promise.

Thanks.

This question occurred to me when it was announced that Eliud Kipchoge will race Hicham El Guerrouj in Hengelo. Hengelo has turned into the early season's version of Brussels, with the only high quality 10,000 besides Brussels (Bekele), the 5,000 (Choge and Sihine) and the 3,000 (El Guerrouj and Kipchoge).

Since everyone here seems to have connections with the top athletes, I ask whoever knows:

What did El Guerrouj do differently in his training last year that allowed him to have such a tremendous kick and speed at the end of his last race? He ran, in Athens, the last 700m in 1:32.25, which is 1:45 800 pace. He ran the 300 from 800-1100 (one lap to go) in 41. This was only his penultimate 300, and in Sydney, he ran his last 300 in 41. But here, when he hit 1200, he then went evern faster for the last 300, running 38 seconds, almost like a "double kick." He said when he retires he will tell all the "secrets" of his training, but I am curious how, at age 29, and having lost to Lagat twice after never losing to him before, and having many problems that season, he can produce the fastest finishes of his career? He never ran so fast before at the end, always taking the pace from 700 out. But in 2004 he had a kick, beating Lagat in the 1500, then again against Bekele and Kipchoge in the 5,000 with 52.93.

I imagine someone knows this?

Hello Pete:

I inform you that the my runner A (22 years old) he is a 5000m specialist/14:12 PB, meanwhile the Runner B that´s a 800m specialist. Runner A did improve from 10:12 in 2003 to 8:12/14:12 in 2004. This season may be he will do a sub 14 this season. I´m very happy for what he is doing.

Runner A - 800 (1'58) - 1500 (3:56) - 3000 (8:12)

Runner B - 800 (1:52) -1500 (3:56) - 3000 (8:50)

The A runner is a guy with a strong will, always listening the coach advise. To have faith and respect about the training advise that´s one key to have success and improvement. Runner B he is 18 years old.

When we take a look the Cherono schedule – he train hard fast man, even according his talent he goes fast in their workouts. that´s the way to PBs and WRs –fast train according each individual talent, fast but not inadequate – for that top guys the training sessions that´s not “to get the shoes used”. That´s for something else – performance, top competition, to make money.

Not James Bond

Some previous comments about the fact that if you do any training considered generic for the target race event – distant from the demands/requirements of your target pace. The fact that some workouts are distant – as the classic quarters that I think most of you do – we can have different results for runners from the same talent – eventually the best runner isn´t able to do them as the poor runner, but this is also the reason why we see some people doing that workouts in a faster pace than his own talent may estimate. Ex: a runner with 15:20 he is able to run 15X400m/63sec rec=1:30/standing and follow the other 13:55 teammate that is participating in that same workout. Nothing more illusory. That´s the 15:20 minutes runner to think that when he is able to complete that same 15X400m workout that the 13:55 runner did that allows him to run faster than 15:20

Then here i´m simply take in consideration the physical talent.

But in my last posts – don´t forget that the earlier question is that 2 runners from different talent eventually they aren´t able to perform the same test I did consider also ther´s a reasons out of the physical justification (ex: rate of perception exertion or any other) to understand why that´s not so linear that both do the same workout in a proportional percent – that´s not the same perception effort. As far as I know pace perception that have to do with coordination quality and that´s also responsible by the movement, among other. That´s a neuro-muscular expression, that the cerebral cortex (mind) is also involved. The mind/brain also operates in that perception to the effort. thus the name perception. The perception to the effort it depends a lot from the lactate concentration and of the hydrogen ions that goes stimulate a kind of sensors locate in the arteries and that do the communication to the brain. This 2 variables, in the case of the run activity, have an important relation/play an important role, because an very hard effort may disturb the individual notion of the pace intensity. The fact that my runner A works more in aerobic and vice-versa, runner A works more with anaerobic capacity, that´s also the reason why the runner A he is able to run under a straight race pace, and runner B have a large pace fluctuation. This is also a point to consider.

Then when we consider that you are doing the total distance of 5000m in reps but with longer bouts/fractions, let´s say each fraction/rep have at least 1/3 up to 1/2 distance from the total event distance – the result of that test for the 2 runners (15:20 and 13:55) may be quite different than what´s the 400m workout reps. I bet with you that in a 5X1000m rec=1:30min workout (note that 5X1000m is precisely 5000m total distance) we are seeing the opposite than we did see about 400m intervals. In an absolute result the 13:55 will do a faster average result than the 15:20 runner, but ther´s a chance that they both do the same pace percent result proportional/considering their 5000m PBs. But wait, in theory, the 15:20 runner needs more interval pause, or don´t you agree? Why, for the same reason that the same runner if he runs 5X3 minutes/all out in a certain X pace, and if he runs that same X pace for 5X3:30/all out he would need more recover do be able to run in the same X pace. More time duration under a certain effort. this is the same reason that if the 13:55 does the 5X1000m in 2:45 range average and the 15:20 runner to be able to do the same test in the same proportional level and to be consider the same level of effort he does 3:03/each 1000m reps but he needs more time recover. Now imagine the same test for a 17:00 runner, how many time recover he would need, Now imagine the same test for the 3 ones - but with no time recover just the 5000m run with no stops…What you think?

When I read that a average runner (17:00m) try to take a check test to estimate his potential 5000m race pace in a real race for 5X1000m/RP with 1 min recover – I doubt that works, precisely because a top runner doesn´t react to the same workout pace percent than an average runner – this is our initial question.

Well there are several ways to see the same problem, that’s why running and training is so interesting and beautiful. But in my opinion, as Renato Canova said in his conference text “Development of Strength Endurance:

The Key to Improvement in the Middle and Long Distance Events” in the point a) “In the middle and long distances, THE SPECIFITY IS A SPECIFITY OF EXTENSION. So, the philosophy of training for every event of this sector is TO EXTEND THE CAPACITY TO LAST AT A FIXED SPEED, specific for the performance that you want to build….”

Then this is the same reason that I consider a useful and accurate check test for the track events to run MORE than the total distance distance of the run event, in a pace quite close than the race pace. In the same logic of consideration that I did above (long reps are accurate to race estimation pace than short ones) if you run 1/3 to ½ total distance of the race event with 2 to 3 reps, may be 4-5 you exceed the total distance of the race event. Ex:

For 1500m 3X800m=(2400m total distance) but that´s better (and harder) 3X1000m=(3000m total distance).

But, if you aren´t yet a top class runner may be you start by an easy check test 2X1000m + 1X500m or 1X1000m+1X600+1X400m. And when you think tat the runner is ready uses longer reps up to the ultimate 3X1000m

In the same logic I will use 3-4X2000m for 5000m events.

Why long rest, because I don´t want that the any incomplete pause interferes in the check test. But once again I use short intervals for best performers. But if you have a key with something different – good luck. That design with long intervals is the one that gives me more guarantees to estimate the race pace, and I did several attempts to change it, but for that´s the best design.

I need to say that in that check tests I took a strong influence from Miguel Pascual, the spain coach of Fermin Cacho 3:28.95 and 1500m olympic gold - among other top runners as Reys Estéves 3:30.57 these days.

I also get the same conclusion than him after many tries. He says that the best estimate for a 15000m performance that´s to do 3X1000m with 9 to 12 minutes recover. Take the average result, and that´s for sure that you are able to run that 1500m in the same pace that the 3X1000m average. Out of that – he have no sure. I also don´t. That´s best than 3X800m or than 3X500m with 1 min recover. For me that 3X1000m that´s the best the best estimate. But i´m open to other opinions, despite I did test lost of different check test designs.

If you don´t agree with me about that check tests design that´s find, use your own ones.

I spoke with Kada, the coach of El Guerrouj from his beginning, soon after the victory in Athens (1500m). Nothing changed in his training, but something in his tactical behavior, and his psychological approach to the competition.

For 9 years (1995-2004) the only tactic of El Guerrouj was to have very strong pacers, to follow them till 1200m at a pace too fast for every other runner, and to fight against time with 30m of gap, not against other competitors.

This made him unable to be ready in the only situation that he had to face against another athlete (the Olympic Final in Sydney). Hicham was not in top shape, having at that time some physical problem, but my opinion is that in any case he could have strength enough for winning the race. The fact is that he was not used to control the tensions of a fight shoulder to shoulder, and in this case he became too anxious and confused.

My opinion was that Hicham started to win Athens when he lost from Lagat in Zurich.

His season was a disaster : very bad race in Rome (n. 8, if I remember well), a duel with Isaac Songok in Lausanne with a contested result (victory with 1/100, but I'm not sure that he was the real winner), a good "solo" in Heusden, and the defeat by Lagat after a wonderful head-to-head lasting the all final furlong.

These events teached him to fight with other athletes, not only with himself.

I remember very well Ostrava 2003, when Stephen Cherono beated him during his first attempt in 5000m.

I told to Stephen, before the race : "Hicham is already in good shape, because one week ago won in Turin running 7:30 with 3:49 + 3:41, practically alone in the last 1500m. So, I think that he can try to beat the World Record, because the requested split at 3000m is 7:37. But I'm sure that, at that time, he thinks to be alone. So, he must not to be alone, but you must to stay with him. If you are able to be with him till 4k, he is no more sure about himself, reducing his pace. If you have yet some energy, try to overtake him only for 100m, after this stay back him, and we see what can happen".

When Stephen, 700m to go, overtook Hicham, he was very much confused, and was not able to maintain the same speed.

In all his career, Hicham thought to be not very fast in a short sprint, and always preferred to have a very strong progression during last 500m. But, if he was not able to have a break of 20-30m, in this case could become the best rabbit for the other runners.

After winning 1500m, he was really very much more relaxed, and for the first time in his life decided, in 5000m, to follow during the last lap instead of to attack.

So, he discovered to be able to finish in 12.0 last 100m, faster than every other runner (like it's logical, being the World Record Holder of 1500m).

This can show how much a different psychological approach can influence the tactical behavior.

After winning 1500m, Hicham was another athlete, and this happened only few days after the first event.

I would like in on this discussion. Excuse me for what I DON'T know, but I am also in hopes of learning. I have read this entire thread.

I would like to assert that a 17:00 performance and a 13:00 performance, at 5k, are NOT the same events. The runner at 17 has ran an all-out race for 17 min. and intensity must have been adjusted, otherwise he would have stopped at the 13 min. point. The 13:00 runner is clearly running another event, in my opinion, despite running the same distance.

Running 95% of that, for the 17:00 guy is 17:51 and he can assuredly run that in an effort based time trial so to speak, as you say, but that will be different from the 13:00 runner. He need not run an extra 51 seconds in his attempt. Also, on that effort run, he runs 4 less minutes, approximately.

In workouts, the runner who runs 3 x 1000 at your example, if elite, runs much less time, at same effort, for a 3:28 1500 runner. Now suppose he is a 3:55 1500 runner and tries to do 3 x 1000, at same EFFORT, he runs at said effort much longer.

There has to be an equivalence or effort adjustment to account for the extra time spent running for non-elite athletes. If you take what I have just stated, then the 13 min. guy can run 95% easier than the 17:00 guy.

I also believe that elites can operate easier on higher lactate levels than non-elites, hence the 3.0 mmol example with the elite runner vs. say, the 4.0 mmol example of the 17 min runner.

Brett, you're looking at this the wrong way.

A priori we can state that the elite (13.00 guy) is running at a higher percentage of his oxygen uptake than the 17.00 guy is running of HIS oxygen uptake. We know this because the 17.00 guy can keep up his effort for 17.00 while the elite could not maintain his 13.00/5k pace for 17 mins (he'd have to slow down to manage the extra 4 mins).

So when the 17.00 guy is running at 95% of race pace, his effort is a lower percent of oxygen uptake than that of the elite when he is running 95% of his (higher) oxygen uptake in his 13 mins effort.

We can make the comparison with marathon runners. A 3.00 marathon runner is running at a lower percent of HIS VO2max than a 2.10 runner is using of HIS VO2max. Simply because he can keep up his effort for 3hrs, while the elite could not maintain 2.10 effort for 3hrs (without having to average a slower pace to be able to do so).

So. It is (therefore) easier (in the sense of requiring a lower oxygen uptake) for the 17min runner to run 5k at his 95% effort, than for an elite to run his 5k at 95% of his 13min effort.

And NOT as you have justed stated, "the 13 min. guy can run 95% easier than the 17:00 guy. "

So you are saying that if I race, a maximum effort that lasts 50 minutes, that was easier than for someone, who raced a maximum effort in a race that lasted 30 min?

The basis of my whole argument was that the "95%" are different. 95% of a race that lasts 13 min is different than 95% of a race that lasts 17 min.

It seems as though in my first post, I merged two ideas into one. My apologies.

Renato do any of your athletes use energy drinks when training for marathon? I assume they do not and this is why they run so fast along with the specfic training aimed at getting energy balance right. Do you think energy drinks could hinder performance if used in training as it would hinder energy balance at marathon pace?

Ross

ps would you be able to post any nutrion information for your athletes?

Renato Canova wrote:

But my example was for explaining that it's not possible to say that is more difficult for a normal runner to improve that for a top runner.

Renato, I gave an example above of this. I spoke about a younger athlete. If you read it, you can see that there is much reason to say it IS NOT POSSIBLE for some to improve. The elite athletes will improve more time in their mile times than this person will improve his 5km. The sport can be a depressing business always to consider the "talent."

You cannot know the "talent" until one seeks to develop it. In this case, the American runners should all quit except for a few.

Alan Webb can stay, because he has run 3:32.73. But Tim Broe, a 13:18 man, must quit. Dathan Ritzenhein, at 13:22, must quit. Daniel Lincoln, 7th in the Olympics, must quit.

They won't beat Bekele or Shaheen. But sometimes it is the enjoyment of the sport and improving. If you cannot improve, and there is stagnation always and injury always, as in my example, who is a real person that boy, what is there?

Renato, thank you for the great information about El Guerrouj. I am surprised about that result vs. Songkok--I assume at big meets they are careful to view the PhotoFinish, making sure the winner is correct if it is .01 seconds difference?

In Rome, there was shown a video that showed the IAAF made a mistake; Nick Willis clearly crossed the line ahead of El Guerrouj to place 8th, leaving him 9th. This is not a good representation of his fitness, though; he gave up as soon as the first person passed him. I did not see the race, but all those people were not better than him. He had bad allergies, which is debilitating to the athlete, and can affect the result a great deal. Ramzi, the man who man, faded badly and so did Baala. I wonder what happened to Ramzi, running 3:30 and never showing again? This type of one fabulous performance and a disappearance leads to suspicion of drugs.

About the training; is it possible in 9 years of running that no differences were developed?

Marco Velediaz wrote an article visiting the Moroccans in 1997, showing the training when El Guerrouj ran 3:28.91 beating Cacho and 3:28.92 beating Niyongabo:

This from the article:

"First preparation cycle (from October 18 to November 7, 1996)

Day

Morning

Afternoon

18

Aerobic endurance

strength work

19

Aerobic endurance

Physical preparation

20

Aerobic endurance

Aerobic endurance

21

rest

strength work

22

Power

Aerobic endurance

23

Aerobic endurance

Physical preparation

24

Aerobic endurance

strength work

25

Rest

Aerobic endurance

26

Aerobic endurance

Power

27

Aerobic endurance

Aerobic endurance

28

Aerobic endurance

strength work

29

Rest

Rest

30

Aerobic endurance

Aerobic endurance

31

Aerobic endurance

Power

1

Aerobic endurance

strength work

2

Rest

Aerobic endurance

3

Aerobic endurance

Aerobic endurance

4

Aerobic endurance

strength work

5

Aerobic endurance

Aerobic endurance

6

Rest

Rest

7

Aerobic endurance

strength work

Aerobic endurance.

He does four types of work:

30-45 min of continuous running

50-60 min of continuous running.

For this type of work there are not precise conditions, he is not asked any specific pace, however. he is demanded that he runs at his maximum at that moment, this varies from one day to another and has nothing to do with the season. So, this means that El Guerrouj can run one day between 3:00-3:10/km pace and sometimes at 2:50/km.

4 x 2000 m in 5:10 with 2 min recovery

6 x 1000 m in 2:30 with 2 min recovery

The distances of the repetitions have been standardized because his coach considers important to set a "work rhythm" with high intensity (around 70% for him). For this reason, when El Guerrouj can not finish a certain training session, he repeats the workout the following day, instead of seeking a different solution.

Strength work.

He works on the main muscle groups, but the coach believes in work the small ones as well, those that have major influence in the posture, in a varied way, through the utilization of free weights and special gym apparatus. During this stage he has done the following exercises:

Half-squat 6 x 20 reps with 25 kg bar

Half-squat 4 x 16 reps with 30 kg bar

Squat 4 x 16 reps with 20 kg bar

In machines/apparatus:

Hamstrings 4 x 16 reps

Quadriceps 4 x 16 reps

Abductors 4 x 16 reps

Adductors 4 x 16 reps

Lunges 4 x 20 reps with 25 kg bar

Step-up 1 x 20 reps with 30 kg bar with each leg

Abdominal 300-400 reps

Back 300-400 reps

Power.

He does once a week up-hills 10 x 300 m

besides horizontal jumps and vertical jumps over hurdles.

Physical preparation.

This type of work includes general exercises, drills, stretching and back and abdominal exercises. The stretching exercises are always present in all training sessions during the warm-up and the end of session.

After this first cycle he competed in some indoor races, which resulted in 2 world records:

1500 m 3:31.18 WR indoor Stuttgart, Germany, February 2, 1997.

1Mile 3:48.45 WR indoor Gent, Belgium, February 12, 1997.

1500m..1st_3:35.31 World Indoor Champs, Paris, March 8, 1997.

"

"Second preparation cycle (March 30 to April 19, 1997)

This cycle started after the World Indoor Champs. During this stage high intensity parameters are added.

Day

Morning

Afternoon

March 30, 1997

Aerobic endurance

Strength work

31

Rest

Race Pace

April 1st, 1997

Aerobic endurance

Aerobic endurance

2

Aerobic endurance

Power

3

Aerobic endurance

Race Pace

4

Aerobic endurance

Rest

5

Aerobic endurance

Power

6

Aerobic endurance

Race pace

7

Aerobic endurance

Aerobic endurance

8

Aerobic endurance

Power

9

Aerobic endurance

Aerobic endurance

10

Rest

Aerobic endurance

11

Aerobic endurance

Race pace

12

Aerobic endurance

Rest

13

Aerobic endurance

Strength work

14

Aerobic endurance

Aerobic endurance

15

Aerobic endurance

Aerobic endurance

16

Aerobic endurance

Power

17

Aerobic endurance

Rest

18

Aerobic endurance

Aerobic endurance

19

Aerobic endurance

Race pace

Aerobic endurance.

30-45 min of continuous running at 2:50-3:00 or 3:10/km

30 min of continuous running as recovery.

Race Pace

Fartlek: 6-5-4-3-2-min fast running.

Track session: 1 x 1600 - 1200 - 800 - 600 - 400 m with short recovery starting with 1 min going down to 30 seconds!

Power

200-300 Multi-jumps.

Up-hill reps: 10 x 300m with jog back recovery.

Up-hill reps: 5 x 150 m

(Extra comment: He works with plyometric training doing jumps over low hurdles and several types of multijumps over grass, "about 300" but that is not an exact figure, but the main work is done the gym for leg development, with half squats, quadriceps, isquios with machines, the abdominal and back exercises they do them almost everyday several reps with medicine balls.)

Strength work

The work is very similar to the previous cycle. The only difference is that the coach sets the total duration of the session:1h 30 min, but El Guerrouj chooses the exercises, using free weights and machines.

"

"Third preparation cycle, May 11 - 31, 1997

Day

Morning

Afternoon

11

Aerobic endurance

Aerobic endurance

12

"warming-up"

speed work

13

Aerobic endurance

Aerobic endurance

14

"warming-up"

Race pace

15

Aerobic endurance

Aerobic endurance

16

"warming-up"

speed work

17

"warming-up"

Rest

18

"warming-up"

Race pace

19

Aerobic endurance

Aerobic endurance

20

"warming-up"

speed work

21

Aerobic endurance

Aerobic endurance

22

"warming-up"

Race pace

23

Aerobic endurance

Aerobic endurance

24

Rest

Rest

25

"warming-up"

speed work

26

Aerobic endurance

Aerobic endurance

27

"warming-up"

Aerobic endurance

28

Aerobic endurance

Race pace

29

Aerobic endurance

Aerobic endurance

30

"warming-up"

"warming-up"

31

Rest

Adrian Paulen M.

1st_ 1500m 3:29.51

Aerobic endurance.

30 min of continuous running at 3:00-3:10/km

40 min of continuous running as recovery.

"Warming-up" (the original word is "échauffement").

Consists of 30 min easy running and 30 min of several general exercises. The aim is to get an active rest.

Race Pace

10 x 400m between 53-54 seconds with only 30 seconds recovery. He gets help from a "rabbit" the last 200 m in each repetition.

Speed work

10 x 300 m in 35-36 seconds with surges and help from a "rabbit".

6 x 500 m with surges and help from a "rabbit" the first 300 m in each repetition.

From this moment the help from the "rabbit" becomes very important, because he is approaching to the competitive period. He likes this type of sessions, they make him feel like in a race: with unexpected changes of pace, he improves his reaction every time that the "rabbit" accelerates.

Results 1997 season.

He had an almost unbeaten season with the Athens World title in 1500 m_3:35.83. Among his best results were the 3:28.91 in Zürich (August 13, 1997) and Brussels (August 22, 1997) 3:28.92.

Progression at 1500 m

1994 3:33.61

1995 3:31.16

1996 3:29.05

1997 3:28.91

1998 3:26.00

Another PR

800m 1:47.18 (95) ; 1000m 2 :16.85 (95)

Some notes about:

Altitude training.

He trains several times a year at Ifrane,1650m altitude, at least 3 weeks in each period, although his coach does not consider an indispensable way of training, he always seeks for quality no matter the altitude. They don't believe in going to higher altitudes like Font Romeu (1800m) and Mexico City (2240m) although have been in these places in the past.

Ifrane.

According to British distance athlete Jon Wild who spent 3 weeks training in 1998 "Ifrane is a holiday town for Moroccans. It is quite lively in the summer with festivals and fairs. A very small place of 1500 (without tourists) and seems to attract people from all over. Gabriella Zabo was there in 1998, Julius Achon (Uganda) and the Qatar national team have been training there as well. There are several training places like

The Forest. This is a huge area 5 min jog from the downtown through the streets and up a very steep hill into the trees. The paths are of light fine sand and not too soft or too hard but rocky in places. There are many loops to run one called the "Skah loop".

The "Lake". It is in fact an old dry lake bed it seems, across a larger grassy area one can find this flat bed with a path beaten around it a stones to mark the way, it's completely clear of trees and 2 km around it has stones to measure the distances, so repetitions can be run here.

The Park. This is an area near the downtown which has some dirt paths, they run a loop through the park up the road and into the park again.

The track is a little exposed out on a plain and caught the wind. They had to pay off the army guards to let them run there with no hassle. "They did not like us to be there when it was the Moroccans sessions, but sometimes it just happened that we were there at the same time, most we had just finished.......

"