any info on this guy and his training?
any info on this guy and his training?
This is what I know of his training...
When this fellow was a coach in the 60's he prescribed interval only
training, then in the 70's did the Lydiard pyramid thing. Realized neither
really made sense from a physiological point of view for middle distance
athletes (800-3000m). He came to this realization about the time Seb Coe's
training surfaced which shares a similar flavor to his in the sense of
running multiple paces in training year round.
At least in this birds eye view overview, it appears that he suggests
you follow his 2 week cycle year round. It was not clear how progression
is made (I would guess time & recovery). I am sure the 6 tape set would reveal
this. While he fails to give him credit, the rotation of the paces is
Frank Horwill's five paces theory 2 above, one at race pace, and 2 below from
The early 70's.
Macrocycle
Like always the year is broken in to phases, the first being active rest
after the track season, followed by an xc season, indoor track, and outdoor
track. These Macro cycles are further broken down into 2 week cycles
covering the full range of 5 paces with each day of given pace training and
recovery forming a microcycle.
2-3 Day Microcyles
Each Microcycles hard day's activities target a specific adaptation.
Lyle strongly believes that it takes 48 hours to recover from a workout
given the real physiological changes that must take place for recovery. So
he suggests a 3-2-2-3-2-2 series of microcycles, with each microcycle being
a hard day with one or two recovery days.
Each microcycle targets a given pace both in terms of the repeats and
strength training. He suggested that the reason it takes 48 hours to
recover is not glycogen or fluid replacement but recovery/adaptation to the
muscle fibers and enzymes.
The meal that follows the hard workout should contain both Protein +
complex Carbs. He strongly recommended lean red meat twice a week, since
it has the proper blend of amino acids, iron, and protein. The reason for the
complex carbs in the meal is that the insulin released into the bloodstream
during such a meal due to simple sugers/starches may inhibit the movement
of amino acids into the muscled cells thus slowing recovery.
The Two Week Cycle
S Race or Target Distance repeats Strength
S aerobic recovery run
M AT Run
T AM 1/2 AT run PM Warm-Up OOD Repeats/intervals Strength
W AT Run
T AM 1/2 AT run PM Warm-Up UUD Repeats/intervals Plyometrics
Strength
F AT Run
S AM 1/2 AT run Race Distance repeats/intervals Strength
S aerobic recovery run
M AT Run
T AM 1/2 AT run PM Warm-Up OD Repeats/intervals Strength
W AT Run
T AM 1/2 AT run PM Warm-Up UD Repeats/intervals Strength
F 1/2 AT Run
Warm Up
Warm-up is also an integral part of his program. He does not believe
Static stretching serves any purpose but a social one before the workout, so he
gives the kids 10 minutes to do it. He thinks progressive dynamic stretches
(sprint drills) that end in all out accelerations best prepare the body for
the work ahead, as well as cover the training needed for sprinting. He does
feel that static stretching serves a purpose after hard workouts when the body is warm.
His warm-up looks like this..
12 mins Aerobic Recovery pace (jog)
3x50m of Dynamic Leadups..
Low Knees (fast feet)
Sprint Walk
Sprint Skip
High Knees
Buildups
Accelerations
Flyings
Start Throughs (practice race starts)
Strength Sessions
The weight sessions are incredibly important and target the same sort of
energy system as the running did that day.
OOD 3x12-15 at 60%
UUD 2x1 at 110%
OD 3x8-11 at 70%
UD 64321 85-105%
Race Pace 3x4-7 80%
AT Runs
He highly recommends that the runners do this as individuals otherwise some
will go to fast others too slow, in order to accommodate conversations.
The target heart rate is 150 and can range from 140-160 while in the AT portion
of the run. The run is composed of 3 continuous segments, the initial one
run at Aerobic Recovery pace, an Aerobic threshold pace segment, finished
off by another Aerobic recovery pace segment.
Full Run AR AT AR
800m 6 3 6
1500m 6 6 6
3k 6 12 6
5k 6 18 6
10k 6 24 6
Marathon 6 30 6
On 1/2 runs keep the AR portions the same and just cut the AT portion in
half, i.e. 800m 6 min AR 1.5 min AT 6 min AR.
Sunday Aerobic Recovery Run
Slow run with heart rate in the range of 100-140, target average at 120.
800m 15min
1500 30min
3k 45min
5k 60min
10k 75min
marathon 90min
Intervals/Repeats
Volume should total 1.5 x the pace distance for the day. He encourages the coach to use his imagination in creating the workouts. Recoveries in his examples appeared to be 1:1 or more in most cases.
The category of paces were listed as follows..
marathon
20k
10k
5k
3k
1500m
800m
400m
200m
100m
50m
UUD day
This is a pure speedwork run at close to full sprinting effort. The
distance of the repeats should be 30-70m. He like most coaches clearly
believes that there is a speed reserve that must be made worked on year
round as well. Your 200-400m speed will impact your middle distance times.
PR Machine wrote:
This is what I know of his training...
Not very much hunh? ;-)
I hope you can fill in the holes
[quote]Lyle Knudson?? wrote:
any info on this guy
Great guy! I have known him since my freshman year in '65.
He was a jumper in college,assisted Potts at CU while in grad school, coached at Broomfield HS, CSU and in Fla. Married Wendy Koenig and coached her very well in the 800. He is quiet, deliberate, sincere,and very knowledgable. He coached at Cherry Creek HS in Colorado this past year and did very well with the jumpers. If you have a chance to work with him, do it.
He built a good girls AAU program in the 70s too.
Oletimer wrote:
[quote]Lyle Knudson?? wrote:
any info on this guy
Great guy! I have known him since my freshman year in '65.
He was a jumper in college,assisted Potts at CU while in grad school, coached at Broomfield HS, CSU and in Fla. Married Wendy Koenig and coached her very well in the 800. He is quiet, deliberate, sincere,and very knowledgable. He coached at Cherry Creek HS in Colorado this past year and did very well with the jumpers. If you have a chance to work with him, do it.
Good guy with great history in the sport. You could learn something from him.