Wow. Just, wow....
Wow. Just, wow....
Braavo Furgi wrote:
Training is the key to most distance running success.
There's no foolin' you is there?
What benefit do you get from such triples. Obviously they are running decent mileage, but I'm sure it is manageable easily running the same amount over 2 runs at 6:00 and 3:00 or something.
I think it enables you to run a bit faster, or with greater efficiency than does one or two runs if the volume is constant. That is 3x15k is a heck of a lot easier than 1x45k. I think it was Paul Cummings who answered a similar question: "why do you train 3 times per day?" He answered: Because doing 40 miles in 2 runs is too hard.
So to re-cap. Run. A lot.
Lebid's training involved 3 runs/day, 6 days/wk for over 200km/wk.
http://www.iaaf.org/news/Kind=2/newsId=28025.htmlIn preparation for his season-opening European Championships, Lebid said he "trains hard" each October, a training regimen he hasn’t strayed from for the past nine years. He runs six days a week, three times a day, logging as many as 900 kilometers in the month. A typical autumn training day, Lebid said, begins soon after he wakes up at 6:30 with a 30 to 35 minute run before returning for breakfast. At noon, he said, it’s time for a 20 to 25 kilometre run, slogging through sand along the shores of the Black Sea every other day. "That’s the best preparation for the legs." At 5:30 or six in the evening comes time for this third run.
rock in my shoe wrote:
That's a 2:30 marathon+another 5-6 miles at that pace. In the woods. At 7000 feet.
Holy o_O.... does anyone understand wtf this guy is doing?!?! That is so sick!!
"An Ethiopian newspaper reported on a workout run by the Ethiopian National Team (specifically Bekele and
Sihine) during June of 2004. The athletes ran 7000m (in Addis Ababa at altitude) at an average pace of around
2:40/kilometer. They split 13:22 for 5000m on their way to a 7000m time between 18:40 and 18:45."
I believe Dathan Ritzenhein's PR for 5000m on the track is 13:22.
Lagat runs about 60 miles per week but most of it at a fast pace + workouts such as mile-repeats.
Not sure what we can learn from training regimens.
Doesn't answer the which came first, chicken or egg, question?
Which came first: the talent to train hard, or hard training produces good race results?
the physiology to withstand such an immense workload and not get injured.
the white kenyan wrote:
the physiology to withstand such an immense workload and not get injured.
The idea is not to try to do the exact workouts of the elite. The idea is to adapt the elite workouts to our current level.
One thing to keep in mind: The Africans have a longer base build up than most of us. Because of this it appears that some of them can afford to do a higher percentage of their mileage a race speeds or faster.
It seems that many do a decent amount of fast short reps, even in the "off season"..
It is interesting how in that link Chris Lear describes Songkok's easy miles as being almost ridiculously easy- another common and overlooked aspect of African's training (e.g. stories of Geb jogging 10-min. miles).
SiskiU wrote:
Kenenisa Bekele - Training
This page provides a general training plan used by Bekele as well as the rest of the Ethiopian National Team.
http://web.ics.purdue.edu/%7Ebpence/Bekele/Bekele_Training.html
Not an accurate training plan. Thats more Haile's training but Bekele's longest run is 1hr 45min. (Read in Track and Field News Magazine)
He also lifts weights twice a week.
Augustine Choge's Training:
http://www.scottdouglas.biz/Mishmash/jan05.htm
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
M: 45:00 easy
T: Striding
E: 30:00 easy M: 40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals M: 60:00 average
T: 1:30 gym
E: 30:00 easy M: 45:00 easy
T: 40:00 high
E: rest M: 10K trial
T: rest
E: rest
M: 45:00 easy
T: 12 x 200m hills
E: 30:00 easy M: 45:00 easy
T: rest
E: 30:00 average M: 40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals M: 40:00 easy
T: 30:00 high
E: 40:00 exercises M: 45:00 easy
T: 1:30 gym
E: 45:00 easy M: 45:00 easy
T: 30:00 high
E: rest M: 1:30
T: rest
E: rest
M: 60:00 average
T: 1:30 gym
E: 45:00 easy M: 40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals M: 45:00 average
T: Striding
E: 30:00 easy M: 45:00 easy
T: 12 x 200m hills
E: 30:00 easy M: 60:00 average
T: rest
E: rest
(Note: Off most of the day at the wedding of 1:43 800m runner Wilfred Bungei.) M: 45:00 easy
T: 30:00 average
E: rest
M: 1:30
T: rest
E: rest
M: 40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals M: 40:00 easy
T: 40:00 easy
E: rest M: 45:00 easy
T: Striding
E: 30:00 easy M: 45:00 easy
T: 12 x 200m hills
E: 30:00 easy M: 45:00 easy
T: 1:30 gym
E: rest
M: 45:00 high
T: rest
E: rest
(Note: Home for Christmas now through Tuesday the 28th.)
M: 60:00 average
T: rest
E: rest
M: 45:00 high
T: rest
E: rest M: 60:00 average
T: rest
E: rest M: 40:00 easy
T: 45:00 fartlek
E: 40:00 diagonals M: 45:00 easy
T: Striding
E: rest M: 30:00 average
T: 1:30 gym
E: 45:00 easy M: 45:00 easy
T: 30:00 high
E: 35:00 exercises M: 12K trial
T: rest
E: rest
erniebedernderng wrote:
according to many american coaches and athletes, that type of training causes burnout. but then again, were not the ones running that fast...hmmmmmm i wonder if its true or not...
They also think the best way to win an XC race is to go out conservative.
What do African runner's diets consist of?
Its amazing to see how many people believe that the Africans train so riduculously harder than anyone else. Ive trained with several world class Africans, this is simply not true, at least when they trained in the states.
Im sure that top level American athletes train as equally hard in most cases.
Kipkorirlagat wrote:
Its amazing to see how many people believe that the Africans train so riduculously harder than anyone else. Ive trained with several world class Africans, this is simply not true, at least when they trained in the states.
Im sure that top level American athletes train as equally hard in most cases.
Yes- running is running. Its just that some runners not only train very hard, they are also blessed with enormous natural ability. When you combine the two amazing things happen.
Everyone wants the "magic training schedule" and the thing is most runners are doing about the same things lots of HS runners do, only they do more of it at a faster pace.
I could put $25 worth of 95 octane gas my in '89 toyota corrola and maybe go 110 mph, you put that same gas in a Porche and you get a much faster result.