Training of ALBERTO COVA

I truly have no idea and do not want to do the research, but I remember seeing his kick in the 10k and just wondering how a guy could get his legs moving that quickly at the end of a long race. He must have done a lot of short stuff and hills to develop that speed.

Someone posted on here that Cova did an all out 400 soon after one of his championship victories, and ran about the same time that he did at the end of his 10000m races.

I found this:

"questa è la tabella di Cova a cui fa riferimento Mr. Luciano, non l'ho inserita nel post, perchè se i post diventano troppo lunghi poi non li legge nessuno.

Comunque almeno una volta a settimana è mia intenzione anche grazie ai suggerimenti esterni di postare qualsiasi cosa lasci spazio alla discussione...quindi anche le tabelle già create da qualsiasi "personaggio"...dove per personaggio intendo sia atleta o allenatore professionista sia autodidatta, ma con provato spirito di studioso delle nostre problematiche.

Se te la copi e incolli dovresti capirci qualcosa, anche se c'è qualche dubbio(bisognerebbe chiedere a Luciano)"

ALBERTO COVA, stagioni 81-82 e 82-83.

Ciclo introduttivo (novembre-dicembre)

1) 1 ora e 40' + allunghi

2) 15' + potenziamento + 1 ora collinare

3) 1 ora e 40' + allunghi

4) 20' + a settimane alterne: 12km(3'20-3'15) + 1km(4') + 6km(3'05)

5) 1ora e 40' + allunghi

6) 15' + potenziamento + 1ora collinare

7) 1h30' (24km a 3'45)

Ciclo fondamentale (gennaio-marzo)

1) 1 ora 1 ora + all

2) 20km FMcollinare (da 3'30 a 3'20)

3) 40' 5x2000 (da 3' a 2'50) r.3' a 4'

4) 1 ora 1 ora + all

5) 1 ora collinare 40' + ginnastica

6) 15' + 8km(3'10) salite: 15/20x300

7) 1h30'

Ciclo speciale preagonistico (aprile-maggio)

1) 1 ora 40' + all

2) 1 ora collinare 40'

3) 15' + 5-8km(3'-3'10) 3x3000(2'50) r.5'

4) 1 ora 40' + all

5) 15' + ginn + 1 ora collinare

6) 15' + 10/12km(3'15-3'20) 20x400(2'40) r.1'

7) 1h30'

Ciclo rifinitura agonistico (giugno-luglio)

1) 1 ora 40' + all

2) 20km FM(3'10)

3) 1 ora 40' + 10/15x100 veloci

4) 15' + 8/10km(3'15-3'20) 5x2000(2'45) r.3'

5) 1 ora 40'

6) 15' + 5km(3') 25x400(2'35) r.1'

7) 1h20'

NOTE:

- il FL è corso a 3'40-3'50

- i recuperi sono a 4'

- prima delle ripetute riscaldamento di 20'

- il RG è impostato sui 2'45 (10.000 in 27'30)

Are you sure that is from Cova?

You can plug the link into here:

http://babelfish.yahoo.com/

- - - - -

“this is the table of Broods ago to which Mr reference. Luciano, I have not inserted it in the post, because if the post nobody becomes long too much then not them law.

However at least once to week space to the argument is my intention also thanks to the external suggestions to mail any thing lasci… therefore also the tables already created from any “personage”… where for personage I mean or athlete or trainer professional or self-taught, but with tried spirit of student of our problematic ones.

If it copies to you and it glue you would have to understand something to us, even if there is some doubt (would have to ask Luciano) “

ALBERTO BROODS, seasons 81-82 and 82-83.

Introductory cycle (November-December)

1) 1 hour and 40 ' + it lengthens

2) 15 ' + potenziamento + 1 hour to collinare

3) 1 hour and 40 ' + it lengthens

4) 20 ' + to alternate weeks: 12km (3 ' 20-3'15) + 1km (4 ') + 6km (3 ' 05)

5) 1ora and 40 ' + lengthen

6) 15 ' + potenziamento + 1ora to collinare

7) 1h30' (24km to 3 ' 45)

Fundamental cycle (January-March)

1) 1 hour 1 hour + all

2) 20km FMcollinare (from 3 ' 30 to 3 ' 20)

3) 40 ' 5x2000 (from 3 ' to 2 ' 50) r.3' to 4 '

4) 1 hour 1 hour + all

5) 1 hour to collinare 40 ' + gymnastics

6) 15 ' + 8km (3 ' 10) climbs: 15/20x300

7) 1h30'

Preagonistico special cycle (April-May)

1) 1 hour 40 ' + all

2) 1 hour to collinare 40 '

3) 15 ' + 5-8km (3 ' - 3 ' 10) 3x3000 (2 ' 50) r.5'

4) 1 hour 40 ' + all

5) 15 ' + ginn + 1 hour to collinare

6) 15 ' + 10/12km (3 ' 15-3'20) 20x400 (2 ' 40) r.1'

7) 1h30'

Agonistico cycle rifinitura (june-July)

1) 1 hour 40 ' + all

2) 20km FM (3 ' 10)

3) 1 hour 40 ' fast + 10/15x100

4) 15 ' + 8/10km (3 ' 15-3'20) 5x2000 (2 ' 45) r.3'

5) 1 hour 40 '

6) 15 ' + 5km (3 ') 25x400 (2 ' 35) r.1'

7) 1h20'

NOTES:

- the FL is run to 3 ' 40-3'50

- the recoveries are to 4 '

- before repeated the heating of 20 '

- the RG is set up on 2 ' 45 (10,000 in 27 ' 30)

I don't know. I just googled Cova + training or something like that and found that.

fast1 wrote:

I don't know. I just googled Cova + training or something like that and found that.

Oh I see, the translator changed Cova to Broods.

Thanks for the link.

Cova's coach was Giorgio Rondelli.

If you can speak Italian, try this website:

http://www.toptraining.it/cms/

Renato talks a little about his training here:

http://www.letsrun.com/forum/flat_read.php?thread=220022&page=10

I've got an article from a 1991 Track and Field Quarterly Review that's about 6 pages worth of theory, workouts, and questions from a clinic at the '90 World XC champs. While he doesn't cite Cova specifically, the periodized workouts appear to be his (Rondelli also coached Francesco Panetta, so that's another possibility).

Some workouts he cites: (There's a lot of info on fartlek training the first page)

1st Aerobic Period:

1 1/2 hrs at 3:18-3:20 per k (Long Aerobic Power)

40-60 min at 3:10 per k (med Aerobic power)

3x4-6k, 1 k rest ("very quick aerobic power")

20k alternating 5k at 3:10 with 5k at 2:58

Special Climatic period (about 6 wks out from 'major competition')

Racing pace:

-6x2k in 5:25, 800 rec.

-4x3k in 8:15, 1200 rec

"Rapid rhythm at racing pace":

-6x1k in 2:30-33, 600 rec

-5x800 in 1:56-58, 800 rec

Lactate:

25x400 in 61-62 (200 jog in :40-50)

20x300 in 45 (100 jog in :30)

"Synthesis Race Pace"

5k in 13:30-50, 10 min rec, 3k in 8:00-05, 10 min rec, 2k 5:15

"High Lactate Resistance Work":

600 (1:27) 400 rec, 4x300 (43) 400 rec, 4x200 (27) 100 rec. "Finish with 1x400 then 1x600 in 1:27"

Final Period: (3 wks from major Comp)

"Final Synthesis":

2k (1200 at 10k RP, then 800 in 2:00), 10 min rec; 1500 (1k at 5k RP, 500m in 1:10), 10 min rec; 800 (500 at 1500 RP, 300 all-out).

Final Training (one wk before major competition):

6x1k in 2:55, 8 min rec.

6x400: 100m in 15, last 3 100's each in 13, 3 min recovery

It's interesting that in the questions, someone asked him about recruiting young talent. Similar to coach Canova, he talks about the great difficulty they has in Italy finding young runners. He mentions the trouble they have in Italy with 'football', and if "they aren't so good (at soccer), we get them".

Alberto did use blood transfusions, legal at the time and used by a number of Italian runners. I remember Renato saying that Antibo reckoned he ran better without them.

The 1984 Games offered a good chance to not only see this used successfully but also see it when it goes horribly wrong.

bingoand he beat marti vainio who got busted for drugs. didn't cova - much later in his career - admit to doping?the vainio / cova race was incredible.

bnbvnbvnvbn wrote:

doping

stoned irony wrote:

bingo

and he beat marti vainio who got busted for drugs.

didn't cova - much later in his career - admit to doping?

the vainio / cova race was incredible.

bnbvnbvnvbn wrote:

doping

i don't know - but didn't ryun - admit to doping?

and that's why he had so many problems.

Cova has not admitted to illegal use of PEDs. He and other Italians have spoken about their use of blood transfusions. Renato has also spoken about this. It was legal at the time so there is nothing to hide in that regard.

Let's try the translation again....

ALBERTO COVA, seasons 81-82 and 82-83.

Introductory Cycle (November-December)

1) 1 hour, and 40' + stretching

2) 15' + strength + 1 hour hilly

3) 1 hour, and 40' + stretching

4) 20' + every other week: 12km(3'20-3'15) + 1km(4') + 6km(3'05)

5) 1 hour, and 40' + stretching

6) 15' + strength + 1 hour hilly

7) 1h30' (24km at 3'45)

Fundamental cycle (January-March)

1) 1 hour, 1 hour + all

2) 20km FM hilly (from 3'30 to 3'20)

3) 40', 5x2000 (from 3' to 2'50) r.3' to 4'

4) 1 hour, 1 hour + all

5) 1 hour, 40' + gymnastics

6) 15' + 8km(3'10) climbs: 15/20x300

7) 1h30'

Special pre-competitive cycle (April-May)

1) 1 hour, 40' + all

2) 1 hour hilly, 40'

3) 15' + 5-8km(3'-3'10) 3x3000(2'50) r.5'

4) 1 hour, 40' + all

5) 15' + ginn + 1 hour hilly

6) 15' + 10/12km(3'15-3'20) 20x400(2'40) r.1'

7) 1h30'

Competitive finishing cycle (June-July)

1) 1 hour, 40' + all

2) 20km FM(3'10)

3) 1 hour, 40' + 10/15x100 fast

4) 15' + 8/10km(3'15-3'20) 5x2000(2'45) r.3'

5) 1 hour, 40'

6) 15' + 5km(3') 25x400(2'35) r.1'

7) 1h20'

NOTE:

- the FL ran at 3'40-3'50

- recoveries are at 4'

- before repeats (workouts) 20' warm-ups

- the RG (race goal?) is set at 2'45 (10.000 in 27'30)