Two thems emerging here
1- How do the Spanish distance elite train?
2- Do they cheat?
Below, as a hopefully insightful example of 1 above, is what Fabian Roncero's coach Guillermo Ferrero presented to the RFEA seminar in 1998. Contrary to what a couple of folk have posted on other threads, Roncero hasn't failed a dope test. He's been out from the elite circuit nearly 4 years having two achilles ops, but is now healed and focusing on Euro Champs August 2006, event not yet decided.
Age 28/1998
Height - 1.71 (5,7 1/2)
Weight - 56kg/124 lbs at Rotterdam 1998
Body Fat - 9%
VO2 Max - 83
Resting pulse - 42
Maximum Heart Rate - 183
Haematocrit - 43.5%
Anaerobic threshold (AT) tested at 3.1mol/l, at 170 HR, ie c 90% of max HR - 2.58/km pace for Roncero at peak
We determine the AT at about 4 Mol/l of blood lactate, which is about quadruple the resting level. This for FR is 90% of VO2 Max, in most good marathoners the level is about 85%. In principle marathon runers can do the whole race at about that level.Tactically, and always in the context of the competiton on the day, it is very important not to exceed the AT pace. So we pace the race:-
1 st Half - 50% of total + 15/20 secs
2nd half - 50% of total - 15/20 secs
Ideally we vary the training terrain for both physical and psychologcal reasons. We combine road, country/off road and track depending on the duration and type of running to be done. Fabian, againsnt my views and because he is excessively preoccupied with splits and times, still carries out too many sessions on the track, which risks injury because of the overload and stress that ocurs on the bends.
At the top level, it is recommended that if you are running two marathons per year that after each two years you take one away from the marathon and concentrate on improving your 10k time. With money and increasing championships this trend is increasingly dificult.
As a minimum, 3 months between marathons. The major organic trauma of a marathon is mainly over after 15 days, and if there is then a gradual reintroduction to training it follows that you will lose some form. After this regeneration I usualy allocate a microcycle (9 days) to introduce some short speed work to recover the basic speed that is lost after a marathon.
An annual racing programme something like the following:-
- 5-6 XC races
- 4-6 road races of 10-21k
- 3-4 track races 5 or 10k
- 2 marathons
Total 14-18 races[If there are 2 x c 6 week periods of no racing post marathon, this equates to about 1 race every 2 1/2 weeks most of the rest of the year)]
We take special care about flexibility to avoid the tightness and cramps in the final stage of races.
For a marathoner, to improve the AT we use speeds only slightly quicker than that of the race. For a 2.07 man, 3.00/Km, we rarely use speeds quicker than 2.50/km and that is in reps of 1000m
The AT is more a metabolic indicator than a cardiac one. The Heartrate gives the coach an easy control marker but the true one is the blood lactate level. We test this by the standard measure of 5 x 2k with 45 secs rest to take a blood sample after each rep. The pace increases from 6.20 to 5.55. The AT is the level at which the lactate stabilises. We then confirm this the next day with 7200m run at AT pace (the pace of the last of the 2 k reps) - 3.2k then 4k after a full recovery, with the HR and blood lactate again recorded in his test.
We train in 9 day microcycles within which are 3 x 3 day cycles of medium- intense - easy, and an active or absolute rest, depending on the athete, each 10 days.
For a double periodised year we have:-
Base - 8 to 12 weeks
Specific - 5-8 weeks
Competitive - 6-8 weeks
Variations apply when marathons are not evenly spread over a year eg Big City race - March/April followed by Champs Race August
Rest and regeneration 15 days as said above.
Strength and Conditioning
- Circuits
- short hills - 30-40m
- Running technique /drills
- Multi jumps [squat thrusts , burpees, Star jumps]
- Flexibility
Aerobic Conditioning
A - Steady varied pace runs
- Recovery running - c6.30/6.40/m
- steady state Pace 3 - c 5.45/m, 75- 105 mins
- Steady state Pace 2 - c 5.10/m - 30-50 mins
B - Extensive resistance work
- Steady state pace 1 - c 4.40 - 4.50/m, 20-35 mins
- reps of 1000 to 4000, Recoveries between 1 and 3 mins, 6-10 x 1000m and 2-3 x 4k. Slightly quicker than steady State pace 1 above, exact speed subject to form
- progressive continuous pace, in groups of either 1-2-3km. eg, at his peak - 3km at 5m/mile, 3km at 4.32/mile. It's interesting to note how in this sort of running one can achieve a pace that it seems really hard to achieve in a rep session.
Apart from the lacate tests as above we do a test 1/2 marathon race three weeks pre-marathon, that's enough to know his state of form. What I consider to be the real key parts of the training are those in the rep sessions and the steady state pace 1 as above.
To summarise, endurance training for marathon is different from other distance races as the type of endurance is different. General training is the improvement of the heart's efficiency, specific is the threshold work, the use of oxygen and the type of energy source used. The marathoner has a double task, both to raise the AT to enable faster running while the oxygen use is in equilibrium, whilst also always trying to run the greater part of the race using glycogen rather than fatty acids.
A marathoner cannot keep increasing the speed of the interval work except in the basic and early specific training so he has to work at increasing the quantity of work and/or decreasing the recovery, or a mixed system that the Italians call 'fast recovery' eg running the recoveries at c 6min/mile. In the comp period, we increase the pace a bit (the lactate test guides this) and slightly reduce the quantity. We keep the pace not too intense to ensure the quantity is maintained and that only a short incomplete recovery is needed.
A minimal amount of anaerobic work - about 1% - is included, it has an effect against the monotony of the training. In brief, the steady state paces 2 and 3 are the keys of the Basic training, in the specific period mainly Pace 2 and Pace 1.In the comp period it's the reps and Pace 1 that become the key elements.
On the mythology of mileage, not all miles are the same. In terms of 9 day cycles[not 7, note], we range around the following:-
- Basic 140-165 miles
- specific - 175 - 200
-competitive -160-175
We are not speaking here of a rigid system. In the base period, the training lacks much variety though we can substitute a race for what is deemed the most intense session. In the specific period, we do the same except for any key races. In the competitive period we don't have that approach.
He has never been to altitude, except 3 weeks in the summer prior to Carpi in 1996, when he went to Navacerrada (1800/2200m) as much to get some peace and cooler temperatures as for the altitude benefits.[Since then he has had several trips to altitude, always with close training partner Jose Rios].
Races in build up to 2.07:-
8 weeks out - Spanish Club XC - 2nd
6 weeks out - Spanish National XCChamps - 3rd
4 weeks out - 10th in World XC 12k, Marrakesh (2nd white runner)
2 weeks out - 27.14 Euro Challnge 10,000, Spanish record still standing
Marathon - 2.07.26
5 key comps in 8 weeks, without doubt, too much.
w/e 1 march
m 25k at 3.50 14k a 3.30
t 20mn w/u + 7k at 3.20 15k a 3.50
w 15k at 3.25 20mn sw/u - 8 x 1000 at 2.45 (2 min rec)
t 24k at 3.50 13k building pace + drills
f 5k w/u - 10k tempo (told to do 30.30, did 29.07!) -5k w/d
pm 14k at 3.50
s 15k at 4.00
s 5k w/u - 2 x 4000 (11.15) [3 mins] - 5k w/d
pm 11k at 3.40
w/e 8 march
m 16 k at 3.50 17k at 3.40
t 16 k at 3.40 6k w/u - 8k in 23.36, 5k w/d
w 16k at 3.50 6k w/u 4 x 1k av 2,42 + 1 x 2k in 5.23 [2 mins] - 5k w/d
t 18k at 3.20 12k at 3.50
f 16k at 3.50 12k at 3.30
s 10k at 4.10
s SPANISH XC CHAMPS - 3rd
w/e 15 March
m 15k at 3.50
t 12k at 3.30 22k at 3.30(last 3k in 9.00)
w 10k at 3.50 10k at 3.50 - 5 x 2k Av 5.40[2mins]
t 12k at 3.30 25k at 3.30
f 11k at 3.30 20mins w/u - 11k in 31.26 - w/d
s 13k at 3.50
s 21k at 3.30 7k at 3.30
w/e 22 MArch
m LACTATE TESTS - 6 x 2k [45 secs] Rep 1 6.20; Rep 6 5.55, each one 5 sec quicker pm 11k at 3.50
t lacate confirmation - 7k at lacate t'hold pm 11k at 3.50
w 12k at 3.30 23k at 3.30
t 20min w/u - 2 x 4k in 11.45 [4 mins]
f REST
s 11k at 3.50
s WORLD XC 12k MARRAKESH
w/e 29/3
m 20k at 3.30
t 16k at 3.30 - last 3k in 9.00 24k at 3.50
w 11k at 3.30 30 mins at 3.50 - 3 x 3k in 8.30 [4 mins]
t 17k at 3.30 30 mins w/u - 14k in 44.02! - w/d
f 17k at 3.30 26k at 3.30
s 15k at 4.10
s 14k at 3.30, then into 6k in 17.30, then into 2 x (300-400-500) at c 5k pace [1mins/4mins between sets]
w/e 5/4
m 17k at 3.30 7k at 3.30 then 16k at 3.05
t 17k at 3.30 21k at 3.30
w 15k at 4.00 30 mins w/u - 5 x2k Av=5.34[2 mins]
t 17k at 3.30 20k at 3.30
f 15k at 4.00
s IBERIAN 10,000m CHALLENGE - 27.14.4 Spanish record
s 21k at 3.30
w/e 12/4
m 17k at 3.30 20k at 3.30
t 12k at 4.00 20 mins w/u - 3 x 4k Av 11.36 [3 mins]
w 17k at 3.30 21k at 3.30
t 11k at 3.30 15 mins w/u - 12k at 3.05 - 20 mins w/d
f 17k at 3.30 20 mins w/u - 10k in 29.05 - 15 mins w/d
s 16k at 3.50
s 17k at 3.30 20 mins w/u - 16k at 3.05
w/e 19/4
m 17k at 3.30 20 mins w/u - 16k at 3.05
t 11k at 3.30 21k at 3.30
w 11k at 3.30 30 mins w/u - 8k in 24.20 - 20mns w/d
t 11k at 3.30 30 mins w/u - 4k in 11.40 - 20 mins w/d
f TRAVEL 11k at 3.30
s 10k at 4.00
s ROTTERDAM MARATHON 2.07.26
Comments from Roncero to questions from other coaches:-
'Leaving work was a fundamental reason for my progress. I spent 5 years working in a film business, doing 8.00 to 3pm. I did 100 mpw, twice per day. What happened? I had a haematocrit of 38% because I slept 6-7 hours. I arrived early so I could train at break time, and again in the evening, but that way you just don't absorb the training. 4 months after leaving work I was Spanish marathon champ, which says it all.'
'With 27.14 what can you do in a WC/OG? Perhaps 5th behind Gebre, Tergat and others. With 2.07 where might you come? You could win. That;s how I addressed it'[Rey, Martinez, Rios all since stated similar views].
A separate schedule of Roncero's summer prep age 21 when he was a 3k/5k type (14.11 for 5k) was also shown, far less volume, much more at 1500/3k race speed, even some reps at 800 pace, weekly total about 90kms. Plenty of technical drills which says Ferrero -' in the amount of running he does now there is just no time or energy to do these. This is why Fabian runs like the angels'.