Tempo Runs-Useless?

Hi magic man, take a coke, cool down, go to bed and get out early for a run. you want to break the WR.

BR

Kirui wrote:

Renato Canova wrote:

...... For example, athletes that I coached won the following World Championships :

Geoffrey Kirui (Marathon in 2017)

Wasn't Kirui coached by Dutch coach Piet de Peuter who followed Verheul's method of low mileage and interval training?

Haha! A good point there 'Kirui'. )) Canova only had him coming down from the mountains now and then for some sharpening insructions and workouts by the Italian demon coach. The Italian demon coach didn't like that Kirui ran his best marathon at 2:06 on just about 90 mpw at most and didn`t want to increase the weekly mileage up to what the Italian demon coach told was a must.Lol! :)Where did Kirui disappear?

John BS wrote:

Kirui wrote:

Wasn't Kirui coached by Dutch coach Piet de Peuter who followed Verheul's method of low mileage and interval training?

The wizard JS speaks

https://twitter.com/pjvazel/status/721589828157075456

Haha! A good point there 'Kirui'. )) Canova only had him coming down from the mountains now and then for some sharpening insructions and workouts by the Italian demon coach. The Italian demon coach didn't like that Kirui ran his best marathon at 2:06 on just about 90 mpw at most and didn`t want to increase the weekly mileage up to what the Italian demon coach told was a must.Lol! :)Where did Kirui disappear?

I gave the program in 2011-2012 to the teacher of Geoffrey, Charles Ngeno, when Kirui ran 26'55" in 10000m. After Abel Kirui won Chicago in 2016, Geoffrey Kirui started to train with me directly, coming from Keringet to Iten several time, and I went from Iten to Keringet many times. During this period, Piet continued to take care of Geoffrey, following him when we were not together, according to my plan. This collaboration lasted till World Championships, including the victory in Boston 2017, when in Boston I clearly said, during an interview, that Geoffrey was one of the best talents for marathon, but, because his "low mileage" (160 km per week), NEVER could reach his potential (something that clearly happened).

And about Asbel, you show one time more that don't know anything about what happened.

Asbel never was with me. On 31 May 2017, in Eugene, Ronald Kwemoi won the Prefontaine Mile, and Asbel was the last in the race. Immediately after the race, he sent me a message asking to help him. We seated together discussing his situation, and I told him : "You are an aerobical animal, you are not Rudisha. You won WJCh in Cross Country in 2007 in Mombasa on the distance of 8 km. But if the Asbel 2007 meets the Asbel 2017 in a race of 8 km, gives him 3 minutes, so you lost ALL your aerobical power, and if you want to go back at the top, need to rebuild that quality". I gave him one week of training for checking his mental attitude, in this week there was a workout of 8 km at 3'06" in 24'48". The next day he wrote me : "I was not able to run in 24'48". The training was too much demanding. I ran 25'36" (that is 3'12" pace) and was not able to sleep well in the night because I was too tired". After this, I never gave him any other program, and never followed him in training.

A workout like this (8 km at 3'06") is an example of "Tempo", very slow for an athlete of the level of Asbel, if well trained. In Kenya, there are not less than 30-40 athletes able running in training 8 km at 3'12", like Asbel did, and the maintenance of a good level of Aerobic Power is important also for runners of 1500m, especially if are of "Aerobic" typology.

When Silas Kiplagat came to me, hisd last race was a road race of 10 km in 28' flat (he was in training together with Kitwara). But he liked 1500m and track. In 4 months, in his first competition in Europe (Monaco meeting) in 2010, he won running 3'29"27, and till when accepted to do in his training long and fast "Tempo" from 6 to 12 km, ran 4 times under 3'30", and was competitive at maximum level till 2015. When he left the group, because was no more the "star" of the camp due to the improvement of Ronald Kwemoi, started to look for speed and totally cancelled any "Tempo". In a session during February 2017, Ronald ran 10 km in 29'06", and Silas 31'20". Also if still young, with that new mentality never was able to come back.

I agree with Renato.

You people need to understand that 180 km a week is not anywhere near as taxing for elite runners as it is for your local road race champion.

The reason elite distance athletes are truly elite is because they can handle more (volume and intensity) than a normal person. So when you run a 100 mile week for the first time and feel your knees ache, tired, slow legs, you need to realize that this is because you do not have the elite talent that comes to handle 110-130 miles a week for long periods.

That doesn’t mean you can’t be good, but the world beaters are world beaters for a reason. They’re genetically gifted more than the rest of us

A great talent like Geoffrey Kirui should be able to run sub 2:04 marathon on just 55-60 mpw if doing proper training according to what I define as proper training..

And when it comes to Asbel I haven`t talked about any other occasion than that witch you were referring to. He tried your "test" but " failed" up to your standards and you didn`t believe in him and he didn`t believe in your "proper training" . I had of course done the "test" in another way to see what shape he was in , the Dancan way that he will go through if he keep on following my coaching.

slingin wrote:

I agree with Renato.

You people need to understand that 180 km a week is not anywhere near as taxing for elite runners as it is for your local road race champion.

The reason elite distance athletes are truly elite is because they can handle more (volume and intensity) than a normal person. So when you run a 100 mile week for the first time and feel your knees ache, tired, slow legs, you need to realize that this is because you do not have the elite talent that comes to handle 110-130 miles a week for long periods.

That doesn’t mean you can’t be good, but the world beaters are world beaters for a reason. They’re genetically gifted more than the rest of us

You are right! But only in one sentence.........the last sentence " They`re genetically gifted more than the rest of us. "

Your kinda right ✅ ? ? ?

You don't have to do tempo runs if your a lazy miler but it helps.

Thanks for the posts Canova. When you say athletes need 180 km/week to be competitive, how quickly would you build an athlete to that level? I'm guessing someone running 120 km/week for example would take several years for them to safely build the volume.

Ovett did not like tempos.

Not kidding wrote:

https://twitter.com/pjvazel/status/721589828157075456

Jan Stensson is a liar and must be exposed as such.

HiII Stomper wrote:

Not kidding wrote:

https://twitter.com/pjvazel/status/721589828157075456

Jan Stensson is a liar and must be exposed as such.

+1

Just do 20m tempo at a pace that won't knock you out. No matter the distance, there's value in this.

Ya'll make this way, way too hard.