Can u explain this so called Ethiopian method?
Can u explain this so called Ethiopian method?
this seems interesting. very, very interesting. clyde hart does something similar with his 400 runners. they run 8x200 at a pedestrian speed (28s for his elite guys) with a 2:00 or 200 jog recovery.
http://www.athletics.org.nz/CANTERBURY/Resource.aspx?ID=1233
in the fall they run 20x200 in 40 seconds on grass. as the season goes on, they run faster and fewer reps, but never to the point of all-out sprints. by ncaa time they run 4-5 at 24-25 secs.
I think combining this with hill/stair sprints is a good idea.
after 4 years of running nothing but 50:00 steady-state on distance days, senior year of HS track my coach had me do 5x1 mile in 5:30 with 30 seconds rest on recovery days. I enjoyed those workouts.
Thanks for the link, something. Interesting information.
I am interested in this so called "Ethiopian Method" as well. Any details?
I think ukathletics coach was making a joke that the Ethiopians race much better and train much harder.
But then again, they may do something similar to the Verheul method for a few weeks before gradual transition into harder work less often. They certainly have the muscle reactivity attributes Verheul refers to.
Tried the 15x200 today. I don't recall any run where time passed by faster. One of the most enjoyable runs I have done so far. I'm starting to like this.
I found another blog about some runner who uses the souplessemethode or something like that, i believe it's related to Verheul. It has the same 15x200, 10x400 and 6x1000.
I managed to translate it from dutch to english. Here is the link:
Seems like this runner is a true amateur though (10k in 50 min). Interesting read nonetheless.
bump and thanks for the link. This kind of information is what i like about letsrun. Always something new to learn.
I love me that Dutch to English traslation
"What can you do if you no job and carpet are no distances shorter than 5 km run? What if you're a wegatleet, which stands alone on the track for two weekly club training sessions, or not even that?"
Interesting read on his gymnastics exercises. I have to admit, I couldn't quite figure out what he was talking about, other than the development of the "hull" which I think is the equivalent of "core. Thanks for finding the article.
what would be a good easy/recovery day doing intervals? 10x400? 20x200? @10k pace
I've followed the Verheul method and set PR's at 5k/10k/15k.
for sure running intervals every day is more fun (and probably effective) than 1 hour slow easy runs
What's a typical training week like?
Jason K wrote:
What's a typical training week like?
From the website
http://www.avphoenix.nl/training/topsport/72-trainen/topsport-main/trainingsmethoden/709-de-verheul-methodeFor a 14:40 5k, 31:00 10k runner (gymnastics exercises before every workout):
Winter:
Monday, Gymnastics training indoor
Tuesday, 15 x 200m in 37 down to 34 seconds
Wednesday, 6 x 1000m in 3:20 down to 3:05
Thursday, 10 x 400m in 76 down to 70 seconds
Friday, 15 x 200m in 37 down to 34 seconds
Saturday, Fartlek running
Sunday, Race cross country or road
Summer:
Monday, 15 x 200m in 34 seconds
Tuesday, 10 x 400m in 70 seconds
Wednesday, 15 x 200m (but after PBs change to 6 x 1000m starting at 3:20)
Thursday, 10 x 400m in 70 seconds
Friday, Race on track (800m, 1500m, 5k, 10k etc)
Saturday, 15 x 200m in 34 seconds
Sunday, 10 x 400m in 70 seconds
'As a guiding principle Verheul used the idea of the Hungarian coach Mihaly Iglói that you never should train harder than your capacity to be recovered the next day. So training velocities are highly individual and velocities mentioned are just values that have proved to be effective for the average runner.'
"the fastest pace of the 200m interval is 3k race pace or maximum 1500m race pace, that the fastest pace of the 400m interval is 5k race pace, and the fastest pace of the 1000m interval is 15k race pace."
"The interval training of Verheul was designed consciously to give the muscles a chance to relax after the endurance load (that is the weekly ran race). A so called "recovery endurance run" the day after the race is nonsense in his philosophy, because doing the same could never be a recovery. After a long race, short intervals over 200m have the preference. After every interval run athletes walk 10 till 20 meters to take off the stress from the (tired) muscles and to shake their legs loose with a few hops. Thereupon they do a slow recovery run over the same distance as the interval run. The same procedure is pursued in the 400m-interval program (with 400m recovery runs) and in the 1000m-interval program (with 1000m recovery runs)"
very interesting...I'm thinking about give it a try
"Wednesday, 15 x 200m (but after PBs change to 6 x 1000m starting at 3:20)"
What are "PBs?"
RDCInstaller wrote:
"Wednesday, 15 x 200m (but after PBs change to 6 x 1000m starting at 3:20)"
What are "PBs?"
PB = Personal best or PRs for our American friends :)