Joachim Cruz Training????

Of course there us, but I've generally found that limit to be pretty high.

ertyui wrote:

There is a limit for everybody where the mileage cannot succesfully increased (with enough intensity) no matter how gradually you try to lift that.

Sorry, have been flat out at work. I've also left most of the stuff I have on this at work, so I'll post more tomorrow. I do have a copy of Barbosa's training here from 1995 and it's pretty much the same as all the other stuff anyway. As I said, the way it is set out really makes it hard to look at a week in full, as only the workouts are recorded and they are not in order.

Examples of stuff from the base phase;

Fartlek

11/08/94 3x4x (1' hard 30" easy) 2' easy b/sets

11/12/94 same as above

11/19/94 2x8x (1' hard 30" easy) 2' easy b/sets

400m reps

11/26/94 2x6x400 64-66" 30" rec 3' b/sets ave 64.20

12/24/94 4x3x400 57-59" 1'30" rec 5' b/set ave 58.57 spikes

200m reps

11/15/94 3x6x200 30-32" 20" rec 2' b/sets ave 30.76 (grass)

11/22/94 3x6x200 30-32" 45" rec 2' b/sets ave 30.76 (dirt)

800m reps

11/29/94 6x800 2:20-22 2' rec ave 2:14.02 (2:10.99 last)

in and out miles

12/14/94 6 miles in 5:55-56 out 4:30 ave 5:50/4:38

02/07/95 8 miles ave 5:44/4:47

Hills

11/07/94 5x75m not timed

11/14/94 same

11/21/94 6x57m

12/05/94 5x150/75

Circuits (6 stations 75m apart x 4 sets with 2/rest then run inbetween)

11/10/94 5x200(31) 2x800(2:14.46) 5x200(31) 2x800(2:16.40)

..so you'd do a circuit, rest 2' then run 5x200m rest 2', then do another circuit, rest 2, 2x800...and so on

11/17/94 1000(2:46.20) 800(2:12.15) 1000(2:46.60) 800(2:11.71)

11/24/94 1200(3:28) 1000(2:46) 1200(3:26) 1000(2:26)

Stations would be things like, Jumping Jacks for 60 sec, Kicking the moon 30 sec Burpees 30 sec, High knees 30 sec Hip twists 90 sec. You do an exercise, rest a bit, run the 75m to the next station and so on.

OK, that's all I can be bothered with tonight. Enjoy

JR

Hi JR;

Last year you posted a great thread on KD's training in which you were playing an active role. With a year to reflect, can you comment on that training and whether it may have been less effective than you and he thought?

My opinion was that it was very impressive and hard, but possibly a bit too much speed too early, and not enough smooth running/aerobic intervals e.g 5x1000m @2:40-45.

Any thoughts?

good stuff. Try and pt the structure of the week together please. Once again great stuff andwhat did he do for weights???

Rinaldi

This a very informative on Cruz's training. I do recall Luiz ( of course) had other high caliber athletes such as Mary Slaney.

If my memory serves me Slaney had one of her best years under Luiz's guidance... would you happen to have any of her training as well ? for example, the base period ( Oct - Dec) ? It is very tough to find any DETAILED training of Slaney's.

Thx

Of course he ran the 4x400. He anchored.

JRinaldi,

Are you letting this thread die on us again????

I'll help Justin out as he has shared a great amount of training knowledge with me in the past.

Barbosa's 400 reps

volume stayed at 16 reps from the fall through winter

Dec: 4x4X400 (suppose to be 66s) avg 64s recovery=45s and 4min btw sets

Feb: 4X4X400 (suppose to be 64-62s) avg 63s same recovery as above

March: 4X4X400 (suppose to be 62-60s) avg 60s recovery= 1min, 4btw sets

Volume drops in the spring

Early May: 4X3X400 (suppose to be 54-56s) avg 55s recovery=3 min, 6 btw sets + fast 200

Late June: 3X3X400 (suppose to be 55-53s) avg 54s recovery=4min, 8btw sets +200 in 24

Longer repeats

Dec: 4X1600m (4:40, 4:37, 4:38, 4:39) 4min recovery

Jan: 6X1200m (3:22, 3:22, 3:24, 3:25, 3:25, 3:21) 4min recovery

Feb: 5X1000 (2:44 avg) 4min rec

Mar: 5X 800 (2:04-2:06) 3min rec

May: 3X800 (1:55) 10rec + 400 (49s)

Fartleks in Nov-Jan like justin mentioned above

Barbosa ran 1:43.08 on sept 6th, just 10 days after his 2nd place finish at the World championships in Tokyo.

...I will post more later on

While this is great stuff JRinaldi, it looks like it will be 2012 before we get all the information out of you. come on speed it up if you can.

Anyonre else ith info feel free to contribute

come on where is the info promised. gret stuff

Come on justin, why let this die. It is probably the most interesting thread on the whole board. Post stuff up if you can.

Sorry guys, I've been off line (working) and spending a lot of time coaching my one and only athlete who is getting ready for the world youth champs in July. He ran 1:49.6 (16 yrs old) early this year, so he's got a chance of running qite well there. His training is nothing like what I've listed here. Still only runs 4 days per week for now, and not much over 15 miles per week (including warm ups, cool downs and strides)

OK, back to this thread. Someone at work borrowed my file and I just called him to bring it back tomorrow so I can post some more...well, as much as I can. As I said, everything I have is paper based and I don't have the time to sit down and type it all out. I have nothing on what Mary did while with Luiz, so I can't help there (I know she ran most her pr's with him during 85-88. From memory 1:56.90, 3:57 point, 4:16 WR, 8:25 and 15:06. There was a good article in Runners World (Just Cruzin' along) where he talks about her training if yo can get your hands on it. She was never a big mileage person from what I've read. Loved solid 10 milers (sub 60min).

JR

OK, I think someone asked for a example of how the sessions progressed over the year, so I'll list a few;

All from his 1988 season; 1:43/2:17/3:34/3:53 and OG silver that year

**all reps with a rolling start

400's

01/09/88 4x4x400 @64sec 45sec rec, 4min b/sets

02/27/88 4x4x400 @63sec 45sec rec, 4min b/sets

03/31/88 2x3x400 @55sec 2min rec, 5min b/sets

04/18/88 3x4x400 @58sec 1:30 rec, 5 min b/sets (in spikes)

06/17/88 3x3x400 @55.7 sec 1:30 rec, 5 min b/sets

07/14/88 3x2x400 @53.4 sec 2min rec, 5 min b/sets

09/01/88 2x2x400 @51.8 sec 3 min rec, 6 min b/sets

Other 400 sessions of note

08/19/88 3x400 5min rec 49.16 49.80 51.80

08/26/88 3x400 4min rec @200 in 30/32 200 in 23/25 sec

Speed sessions start off with short distance, then progress in distance while maintaining speed;

Jan/Feb 02/09/88 4x1x25m 1min 50m 1:30 75m, 3min b/sets

Apr/May 05/10/88 2x3x150m @17sec 2min rec, 5 min b/sets

Jul/Aug 08/18/88 4x200 @22.4 4min rec

The session funnel in to each other as the year goes on. The 400m reps reduce in volume as the speed increases and the speed reps hold the same speed while increasing the distance. You can see this progression in each session; 400's start at 64 and work down to 51 (or 49); 300m reps start at 45 (01/23/88 3x5x300 with 100j then 4min) down to

36 sec (07/24/88 2x2x300 with 3min rest then 6 min b/sets); 200m reps 30sec (12/12/87 4x4x200 45sec rec, then 2min @30.9 on Amazon trail) down to 26sec (05/30/88 3x4x200m @26.5 with 30 sec rec, then 3min b/sets) or better still (07/14/88 3x3x200m @25.8 with 15sec rec, then 4min b/sets) f*** that's hard. I tried it once and busted my nuts ave 27.13 (ran 1:47 and 3:40 with a 52 last lap that year)

Hope that sheds a little more light. I think I have given you all I have on the topic. Happy for others to add.

JR (not Jim Ryun nor James Robinson)

JR,

This is great stuff. Would you have a sample week of what he did in around nov/dec, feb/march, and june/july.

I think that we can let this thread die once we get this info from you.

Also sounds like your a pretty good coach yourself. How are you going about coaching this kid at the moment and why are the miles low and what types of sessions do you do or focus on. Do you do weights??? Longest run and why??

Cheers in advance

bump bump bump

i would like a sample week also and to know more about your training behind the young athlete. sounds very interesting.

Coach Rinaldi;

How did your athlete make out during his peak races?

a sample week in each phase please Justin please. Any why the short miles for your athlete.

come on rinaldi