You seem to be in the know as far as Ethiopian training goes. You once posted information that was confirmed by Marius. I can\\\'t find it. Can you repost it? Thanks in advance.
You seem to be in the know as far as Ethiopian training goes. You once posted information that was confirmed by Marius. I can\\\'t find it. Can you repost it? Thanks in advance.
He stated he does 11-13 sessions per week, takes sunday off. His longest run is about 25-30km (~15-18mi.) or 1hr45min. He runs close to 150km per week (~95mpw). He regularly does 1000m repeats, if its equal to race (5x) distance they are done SLIGHTLY (1-2sec) faster than race PR, with rest/recovery determining on his level of fitness. If he does a few intervals equally slightly more than race distance (6-8x), he does them at race pace PR, and if he does a high volume of intervals (10-12x) intervals he does them slightly slower than race pace PR.
He also spends 30-45min EVERY practice working on drills (he does his own set different from the Ethiopian team), striding/sprinting drills and sometimes circuits (did not specify). Cool downs involve adequate stretching and sometimes more drill work.
He also does gym workouts twice a week at Gebreselassie's gym. (did not specify workouts)
Specific workouts are done weekly during the racing season (race simulation workouts). If i remember correctly something similar to 4 x 1mile, with shifting splits, to simulate race surges and such.
Pure speed work is also done regularly.
This was Marius post about his conversation with Dinkessa on Ethiopian training:
So got to ask him about the training of the Ethio top guys incl Bekele. Quite simple, around 140-50 - 180 km weeks, three hard trainings weekly, long Sunday run. Little/no spikes in the winter, up until after cross country. Sprint work of 60-80 meters in the spring,summer - drills all around. Track work as in the drillz post. Periods of hill work (400 m. hills quite hard etc.) Nothing special really - in terms of "training secrets" ; and much similar to other places in the world like Kenya, the US, top European runners for that sake.
Dinkesa said most of the easy runs were fairly easy (3.30-4 min/km) or thereabout. About the hills - used as strengthwork during the baseperiod.
I also asked him about an article earlier this year, stating that Bekele did up to 5 track sessions a week this spring and he just laughed. The volume on track work(at least from what he said) was kept fairly low on the quality work. No systematic rest day from what he said