Yuriy Borzakovsky's Training: 4x25s - Repost with Translation

"throwing stones during circuit training"

I would like to know more about that. Obviously this coach doesn't include anything that isn't worthwhile.

It sounds like fun. Any ideas about what exactly he is talking about and what purpose it serves?

Haven't taken the time to read it yet, but what you are talking about sounds like medicine ball work.

zzzz wrote:

Haven't taken the time to read it yet, but what you are talking about sounds like medicine ball work.

Actually, I think that they are picking up large rocks and heaving them (not to each other!)

that's the impression that I got too when i was translating...

it could be his coach knows what he is doing. it could also be (and more likely, i think, based on other 800 runners training) that his coach got lucky with a freak of nature who responded well to his regime.

Let's give this training log a breakdown. The article describes the 2-month periods through Yuriy's indoor peak for '00 and '01. Considering he ran 1:44i both of those years, this should be pretty meaningful info.

The first thing which jumps out to me is the low volume. While the coach claims 110km/week during the preparatory period, for this taper/competition period I count about 70km/week. Not only is there low volume of mileage, but low volume of intensity, as Yuriy is only touching on the different energy systems. None of the workouts appear particularly exhausting. Reminds of when Malmo said to look out for a certain competitor...if he shows up during the summer season and only needs a repeat or two for the whole workout...the athlete is very sharp!

For example:

Long run = ~8 miles

LT session = ~15-20 min total time at pace

VO2 session = 3-10 min at pace

Race pace = 100-400m repeats w/ the rare 500 or 600; volume of session is always below the race distance

Many of the workouts employ mixed paces as Renato advises. Daily schedule alternates hard days with easy days or long days plus regular medball/stone?/conditioning work.

I've got to think what we don't see in the additional 40km/week before these posted schedules is a lot of quality. The 400 and 800 race performances appear to come out of nowhere when considering these schedules in isolation.

"When he first came, I initially limited him in the total volume."

Great quote.

One of the best training insights from a coach of an elite I've seen.So much good stuff, some already mentioned, but I wanted to point out this part:

"Right before the final he was warming up as usual, even though I advised him to warm-up less (he was tired already), but he didn’t listen. Usually he runs 3km, then does (word missing), then drills. Everything usually pans out relaxed, not in a hurry. A few running drills, light accelerations, and 2x200m, around 26.5. Instead of that I was suggesting less of the slow running, and only run the 200m once."

----

Coach emphasizes having adequate warm-up time and being able to feel relaxed, including visualization. Also includes the 2x200m at race pace as a pre-race sharpener ala what Jack Daniels advocates (among others).

Good stuff. Gives you a good insight of what being elite truly means: touching all bases. Everything matters.

kirill wrote:

There was an unneeded meet at which he was made to race..After that, he had to race twice in Glasgow within 45 minutes. First the 800, then the 4x400. After that he admitted that he was tired, the legs were bad, and he yanked the hips pretty strong. Because of this he didn’t have the ability to do the same endurance work with his legs in April-May, which reflected on his summer season. Additionally, he twisted his ankle, but the main problems were with the hips.

I'm impressed with this coach, but isn't this a bit overboard?? A training program will have SOME bumps on the road.

With four 800m-related threads on the first page, it seems like a good time for a bump...

and if any of you guys think that he hasnt taken performance enhancing drugs at at least one point of his career, you are naive and stupid.

was he on them when he ran 1:53 at the age of 15/16?

TROLLL

radon shower wrote:

was he on them when he ran 1:53 at the age of 15/16?

nope, but he was on them when he ran 1.42.47 at age 22 looking sideways at Bucher up the finishing straight with his tongue poked out at him

TROLLLL

Bump

It looks like Borzakovsky left all of his best efforts in the RACES, which is what really matters.

I think most runners that run really fast in training think, "Well, heck, I just ran 2x600 in 1:2x, I can probably run 1:4X" then in races, they fall short of their own predictions. Of course we are all guilty of this. Whereas, Borza seems to run what is required for a good 800 meters and then has his real quality days when he's lined up with 8 other guys trying to run two laps really fast. This is what makes life exciting as a coach; have runners race better than their training indicates.

You look at his training and it doesn't look too taxing, but should it? I see him hitting good speed support and good endurance support for the 800 meters and then making sure he has the recovery after these workouts so that he is really reaping the benefits of the specific workout.

In the latter half of the training cycle, the 800 really benefits from "undertraining"- periods where the mindset of the sprinter takes hold and everything is done sharply, lightly and with excellent recovery.

Bump in honor of Borza and his retirement

2004 Gold:

https://www.youtube.com/watch?v=YWsAACwEki4

PR race:

https://www.youtube.com/watch?v=w9fwGsCLPbM

2008 1:42 race:

https://www.youtube.com/watch?v=SLt574V6tQ4

2012 Euro Champs:

https://www.youtube.com/watch?v=ZPSRQ6dtS5o

It's been good, Greyhound

Thanks for the videos. I have a man crush on him. I'll miss him.