I looked on his website but anything about his training is in a foreign language. Does anybody have his training in english?
I looked on his website but anything about his training is in a foreign language. Does anybody have his training in english?
brush
rinse
repeat
Results!!
fro-dough wrote:
brush
rinse
repeat
Results!!
Dude i seriously was expecting that exact comment lol.
I had a month long schedule of his saved on my old cpu but unfortunately my HD died. I still remember the basics though...
It was from his base training period -- volume was around 150k-160k a week, with two workouts a week it seemed. Workouts revolved around 1 and 2 kilometer reps totaling 12 to 16 kilometers around 2:55-3:00/km with 1-2 minute rests. Stuff like 6*2k, 14*1k, etc. I also remember his easy runs being slow, 7:30-8:00 pace it seemed. It was really basic stuff.
I think a good search of the Letsrun threads will show what I seem to recall.
In the pre-season time period and into the early season, he did a lot of untimed 400's and 600's at "an uncomfortable pace." It was commented that, I think by him, that this toughened him up.
Then he put the watch on himself, running lots of VO2 max type workouts as described above.
His overall mileage was consistently high.
Winter
Monday: am: 15km // pm: 8km strength
Tuesday: am: fast distance 17km // pm: 8km easy
Wednesday: am: long run 25km // pm: strength
Thursday: am: 12km // pm: 8km
Friday: am: 15k strength // pm: aqua jog
Saturday: am: Fartlek hilly 22km // pm: 6km
Sunday: Long run 25km
Mileage: 161km
Spring Altitude
Monday: am: 15km // pm: 8km strength
Tuesday: am: 1-2-3-2-1km // pm: 8km easy swimming
Wednesday: am: long run 20km // pm: strength
Thursday: am: 15km // pm: 8km
Friday: am: Hills 12 x 250m // pm: 6km easy
Saturday: am: Steady state 15km // pm: 8km easy
Sunday: Long run 25km
Mileage: 155km
Pre-Comp
Monday: am: 12km // pm: 8km strength
Tuesday: am: (1000, 400) x 5 // pm: 6km easy
Wednesday: long run 18-20km
Thursday: am: 12km // pm: 8km
Friday: am: 14 x 500m every 3 fast // pm: 6km easy
Saturday: am: 12km // pm: 8km
Sunday: Long run 22km
Mileage: 145km
Competition
Monday: am: 4 x 1000m 4 x 300m // pm: 6km
Tuesday: am: 10km // pm: 6km
Wednesday: 15km
Thursday: am: 8km // pm: 6km
Friday: am: Warm-up // pm: 3000m
Saturday: am: 6km // pm: 6km
Sunday: am: Warm-up // pm: 5000m
Mileage: 100km
Hey I actually found the schedule I used to have.
http://www.dieterbaumann.de/about/tagebuch/images/nov_02.jpg
Baumann's training schedule: Train hard take banned substances!
It's more like train easy...race fast...but why did he swallow the toothpaste?
