Van Aaken again

Here's a link to one thread here that had a sample of Norpoth's training. There are one or two more that do the same but I can't find them now. I have at least one bookmarked on another computer and I'll eventually get to it and put that link up as well.

Norpoth's stuff would be useful for you as you're talking about 5 km races here. Without looking over the thread, what I recall is that there was a time, usually winter, when the emphasis was on comfortable, extended runs. I think 70-80 minutes was pretty common for Norpoth. The pattern I think I see in the faster stuff sort of falls into two categories. There are lengthy reps which are actually quite slow. Two kilometers in 7:30 is not at all hard running for a guy who can run that distance in 5:00. When Norpoth did sessions like 6x2000 at 7:30 it was more like a slightly up tempo distance run with small rests than an actual interval session as we'd understand it.

The race pace stuff was done at shorter distances and with full recovery, e.g. the sessions like 3-5 x 500 at 80 or so.

The idea was that you did not want to place yourself under great physical stress but at the same time you needed to do runs at speeds that approximated race efforts to some degree.

In his own running van Aaken ran 10km each noght after work in an hour. But it was not done at a steady 6:00/km pace. The actual running was faster, I don't know how fast, but broken up with walking recoveries.

I just ordered the german edition of his book (Programmed for 100 Years) and compared to the English version it's HUGE. About 350 pages with references at the end of each chapter. Only problem is I can't read German, but I translated the table of contents using freetranslation.com, so you can see that we are missing out on a lot, even though the translation isn't that accurate:

Table of contents

To the escort

Preface and reference for the use of the beech

I. Physiological bases of health and achievement

What health is

What health sport is

Power and power - a difference

The oxygen and its carrier as a life principle

All animal life is on oxygen angewiessen

In nature, there are different methods of the oxygen reception

Respiration with mammal and people

Arbitrary inspection and automatic Regulation of the human respiration

The heart system and circulation system

More highly living thing developed have also a circulation system of more complicated

Construction and function of heart and circulation in humans

The heart, a maintenance-free duration motor

That best with oxygen organ of the person furnished

The nourishment of the heart muscle

Refined Regulationsmechanismus of the heart activity

Heart size and sporting activity

Body weight and heart achievement

Blood pressure and blood circulation

The blood as an oxygen balances

The roll of the iron in the blood and its origin

Blood has many effective components that can also pathological enterten

Blood circulation and lymphatic containers and its task

The digestion organs

Is the person an "omnivore"?

Without bacteria, gastric juice, gall and enzymes no digestion

The liver as a most important "chemical factory" and as an energy storage

No exaggerated fear of chair clogging!

Troublesome intestinal gases can be avoided

Respiration, lung and achievement

Our nose, a perfect air-conditioning

There is also a "sport lung"

Duration achievement guarantees also optimal carbon dioxide-oxygen-exchange

Water metabolism and mineral metabolism in the sport events

Hydrogen accumulations are dangerous

Wasserausscheideung through the sweat and its effects

The interaction of hydrogen, potassium and sodium in the cells

Dangerous situations through interference of the water metabolism and mineral metabolism

Respiration and Glykolyse in relation to the Zusdauerfunktion (scientifically)

The musculature and its sporting movement

The "respiration power plants" of the muscle cell can be increased by training

Muscle nourishment and muscle recovery, muscle loss and muscle training

Heart achievement and sporting work

Kidneys and sporting achievement

The kidneys are not only separation organs, but rather also save organs

Sauerstofförderung also for the kidneys of central importance

Connective tissue and its load through sport

II. Health and efficiency for each age

Ways to the health

How did you spend the vacation?

Diseases of civilization and its fight

The course as a special training in every age

Is health to be recognized by the appearance?

Lower or to low blood pressure?

How do managers acquire endurance?

To small heart motor with to high number of revolutions

Every day once vacation

The duration practices as a prevention against the heart attack

The treatment of the heart attack through course training and diet

Above all: Body weights low hold without suffering deficiency

Artery calcification and its possible prevention

The last cause of the Arteriosklerose

The cancer run away! - Or: How can one prevent the cancer disease?

Spinal column diseases and its treatment through sport

Innate and acquired bearing damages

Fright ghost spinal disk damage

Movement training can prevent spinal column damage, but can improve also

Fever and fever treatment through movement

Fever is no illness

Every fever offensive must not into the bed

But the glit not for Untrainierte

Health through well-being respiration

Against illnesses, that need to not to be

How should one breathe?

How does the depth respiration cause?

People course out of sport medical visibility

III. The roll of the nourishment for health and efficiency

Considerations to the nourishment situation

Medical fashion currents and errors

But also the old saying errs

So very that "what", but rather that is not important to "how much"

Which nourishment is actual "natural"?

Unscientific misunderstandings over basis rich and acid surplus nourishment

Does a context between basis rich and acid surplus nourishment and frequency of the cancer disease exist?

Säurezufurh could support the battle against the cancer disease

Eat respiration more importantly than

Incorrect conclusions out of correct insights

What the person really needs

Nourishment and nourishment (scientifically)

The respiratorische quotient

Energy reserves body own recourse to

Over nourishment and nourishment deficiency

"Normal weight", a doubtful establishment

The physiological value of the nutrient depends on its cooperating

Fats in the human nourishment

Protein types and its biological valence

Protein redundance and protein deficiency

The mineral metabolism (scientifically)

Sodium as a stability factor of the body fluid

The significance of potassium for the cell function

The Anion chlorine

The daily mineral material requirement of the person

The vitamins (scientifically)

Increased vitamin supply does not mean always increased health

The group of the B vitamins and its effect

Excessive dose in vitamin C unlikely

The vitamin A or Retinol gennant

The vitamins D group

Body own development of the vitamin K and its interference

Vitamin occurrence in the foods and the daily vitamin requirement

The milk problem and fat problem (scientifically)

Development of fat depots depends not only on the fat supply

The effect of the fat in the organism must be observed in the together effect with other nutrients

The solution of the fat problem lies in the reduction of the entire calorie supply

What does n sport be named diet" "after?

There is no universally valid diet

Does iron give power?

The organism human is thrifty with the iron

Does spinach in the nourishment have a value for the athlete?

Are eggs healthy?

With raw eggs, one can poison himself

In egg nourishment, one cannot increase

An egg cure is recommended and harmless

Lactic acid drinks for the athlete and for anybody

Are coffee and tea harmful?

Some rules to the nourishment

IV. Some chapters for competitive athlete and trainer - however also interesting and usefully for anybody

What is exaggeration in the sport?

What must the athlete of heart pains know?

What should the athlete of the electrocardiogram know?

The preparation of the means runner and long-range runner

Training with most economical exertion degree

Are how far speed courses necessary?

The way of life is not indifferent

Resume

Duration course as a regeneration of the competitive athlete

There are boundaries between contest time and recovery time hardly yet

Active recovery for competitive athlete and for anybody

Not depletion methods, but rather permanent construction

Endurance training not only for endurance sports

The training of the future for means runner and long-range runner

Examples for different course stretches

Characteristic features for the runner of the Zukenft

Through the training expand the duration achievement boundary

The Waldnieler course training of the pure endurance method

Introduction

Its establishment

Special differences between the German interval training and the endurance training

Practical examples to the German interval training and to the endurance training

Empirishe and physiological establishment of the Waldnieler endurance method

Establishment out of the biochemistry of the skeleton muscle and the heart muscle

The practical application of the Waldnieler course trainings

Further advantages of the Waldnieler endurance trainings except for peak performances in the means course and long-range course

The pure endurance method is based on few practical principles

Treatment of frequent sport injuries and behavior in rheumatic disease

Strain and fiber tear in thigh and calf

Inflamed ring of the Achillessehnen and the tissue surrounding it

Foot pulled ligaments as well as inflammations of tendon sheaths, bone skin and muscles

Hüftarthrose not only a geriatric illness

Building and function of the human foot and the demand of its healthy maintenance

Foot diseases and -deformation, prevention and treatment

Bone fully grown, pressure places, Wundlaufen, foot bubbles

Rheumatic diseases need to not to be unconditionally sport hindrances

Passive and active toughening up

Endurance training, the most natural form of the active toughening up

Abrasions and the tetanus syringe

Physician and athlete

Tennis arm and throw arm

Every Meniskusschaden must not be removed strategic

V. Rethink in the woman and Jegendsport

Sportverbote as obstacles for the health

Inactivity - the decisive step to the not athlete

The comfortable way of the smallest risk

Ruin of the health through passivity in lung diseases and heart attacks

Heart offensive and circulation offensive, that are healthy or be could

If there is doubt always actively treat

Akzeleration and sporting activity of the youth

Physical education against the disharmony of the akzelerierten youth

Can youth or children subject themselves already to a systematic course training?

Do children Marthon Iaufen should?

Are women actual that "weak sex''?

Why - for example - women soccer?

VI. Health questions that interest everyone

Is a large heart pathological?

What is vegetative Dystonie?

Are medicines necessary for the health?

Well-being plants, antibiotics, Chemotherapeutika

Medicines are aids for the self-help of the human body

Stopgap means whose damages in purchase must be taken

For example: medicinal Behandling of the Bluthochdrunks

Medicinal detours in the artery calcification

Diets and endurance training for weight removal better than medicines

Good Gerzmittel; but the heart power regenerates endurance training in natural manner

After medicinal rescue in heart attack prematurely again "Koronartraining"

Many good asthma means; but the most natural is forgotten usually

Krampflösende means could be often superfluous

Medicine in the vegetative nervous system

Abuse of the analgesics

The good old aspirin

With how little could sleep one come out?

How can one fight the obesity?

Health construction through physical measures and its support through gymnastics

Circulation training through Überwärmungsbäder

Movement baths

Local Überwärmungsbäder

Limited physiological value of gymnastics and medicomechanischer Behandling

Effect of massages

Daily morning gymnastics in order to hold the movement apparatus intact

In addition duration achievement at the morning as a "refreshment" for the entire day

Aids for the formation of the body through spirit and will: Isometrische practices, relaxation practices, well-being respiration and yoga

Against the stress

Course desire and sexual desire

Statement of partially used literature

Out of life of the author

Special index and name index

Here's another old EVA thread:

http://www.letsrun.com/forum/flat_read.php?thread=619851

Thanks for those HRE. I'd not actually seen the extracts from Norpoths training before. Very interesting as it was nothing like as extreme as some of the 'ultimate' ideas presented in the book were. It looks like something 'doable' around a full time job. Also looks a rather conservative / safe method that is unlikely to wipe somebody training like this out. This is of particular interest to me as I think the reason things started to go wrong for myself was that I was basically fried from continually hammering myself. Switching to this gentler form of training presumably allowed some recovery and now has me in a position where the idea of approaching all time pb's in the 3-5k range does'nt seem as improbable as it once did.

Interesting as those schedules were, I still wonder if this is typical of the year round training. It says in the book that after several years of steady running then an athlete can move onto the types of sessions outlined, and because they are so easy I see no reason why it wouldnt be possible to train along these lines year round. Given the frequent recommendations that training should be like 'childs play' I do find it rather appealing to just forget about any particular 'plan' and go with the flow so to speak.

I've never seen a year round schedule for a van Aaken athlete. As I said in the earlier post, I have read that Norpoth mostly did runs in the 10-20 km range during the winter. I've seen many quotes from van Aaken in which he advocates doing that as the basis of all fitness.

I think the key, as in all approaches, is to understand the principles and adapt them to your circumstances.

The German edition of the book contains a 2 week schedule, but freetranslation.com didn't help too much with it. I could type it into here if someone wants to translate it.

Chuckster wrote:

The German edition of the book contains a 2 week schedule, but freetranslation.com didn't help too much with it. I could type it into here if someone wants to translate it.

Go ahead. I'll have a go.

OK, I'll try to get it up this weekend. I should of saved it when I typed it the first time.

This picks up in the Training for the Future chapter right after the section with the 5 runs per day schedule:

Von besonderem Vorteil ist es, während eines solchen Langlaufes hin und wieder 3-4 Steigerungssprints von 60 m einzuschalten, um jede Gangart an diesem langen Trainingstage geübt zu haben.

Das Training der Zukunft für einen 5000-m-Läufer der Klasse von etwa 12:45 Min. Könnte folgendes Aussehen über 14 Tage haben, ganz gleich, ob Sommer oder Winter (in Klammern sind hinter den Zeiten für den Spitzenläuferdie Traininszeiten für einen 20-Minuten-Läufer über 5000 m angegeben). Voraussetzung ist, daß ein fünfjähriges Langstreckentraining vorausgegangen ist.

Montag: 6.00 Uhr waschen, duschen, Vollbad, 10 Minuted Ausgleichsgymnastik (individuell verschieden), 8 bis 10 km traben, d. h. etwas schneller als gutes Gehertempo, am Nachmittag oder abends 10 bis 15 km Wald- oder Straßenlauf, evtl. Mit Gehpausen und einer Belastung von 60% der Höchstleistung (10 km 32 bis 48 Min.). Abschließend auf der Bahn bei jedem Wetter, sommers und winters, 6x600m Steigerungen ohne Verkrampfung. Anschließend 7x700m etwas unter Renntempo mit 100m Gehpausen. Die Zeiten richten sich auch nach dem Wetter, der Bahnbeschaffenheit, dem Wind, der Form und danach, ob in Kürze ein Wettkampf bevorsteht ode rein ausgesprochenes Wintertraining absolviert wird. In diesem Sinne sind die Zeiten für die 700m Tempoläufe in weiten Grenzen variable, nämlich für den Spitzenkönner der Zukunft 1:48 bis 2:10 Min., für den 20 Minuten Läufer 2:52 bis 3:20 Min. Nach den 700m Tempoläufen 2000m austraben. Gesamtkilometer: ca. 25 bis 30.

Dienstag: Morgentraining jeden Tag dasselbe, aber gelegentlich 20 km traben, mittags (14.00 bis 16.00 Uhr) etwa flotter 10km Lauf (33 Min. Bis 27 Min.). abends 18.00 oder 19.00 Uhr 10x800m eintraben mit 100m Gehpausen, anschließend 25x400m in 70 Sek. (2 Min.). Gesamtkilometer: bis zu 40.

Mittwoch: Morgens 8 km traben, abends 25 km im Gelände, abschließend 10x60m Steigerung, Gesamtkilometer etwa 35.

Donnerstag: Morgens 15 km traben, abends Bahn 8 km eintraben, 5 Steigerungen über 60m, 5- oder 10km Lauf mit 70% Einsatz (14:30 Min, bis 22:30 Min.). Gesamtkilometer: 28 bis 33.

Freitag: Morgens 8 km traben, mittags 10 km traben, abends einlaufen 5 km, 4x60m Steigerungen, 2000m ziemlich scharf (5,05 Min. Bis 8:15 Min.), 2 km auslaufen. Gesamtkilomter: ca. 27.

Samstag: 40- bis 60km Lauf im Gelände in der oben geschilderten Weise.

Sonntag: 10 km traben, eine halbe Stunde individuelle Gymnastik, Spaziergang 20 bis 30 km, im Sommer eine Stunde schwimmen oder 60 bis 80 km radfahren.

Montag: Morgens 20 km traben, abends 8 km einlaufen Wald oder Bahn, aber abgemessene Strecken, 10x1000m in 2:45 Min. (4:15 Min.), auslaufen 5 km. Gesamtkilometer: bis zu 42.

Dienstag: Morgens 8 km traben, abends Bahn, einlaufen 8 km, Tempoläufe mit 70% Einsatz über 3000m, 1500m, 800m, 500m, 200m, etwa in folgenden Zeiten: 8:20, 4:05, 1:57 Mmin., 72 Sek., 23,6 Sek (für den 20 Minuten Läufer 12:30, 5:00, 2:32, 1:32 Min., 28 Sek.), auslaufen 3 km. Gesamtkilometer: 22

Mittwoch: Morgens 20 km traben, abends 25x700m mit 70% Einsatz (2 Minuted – 3:20 Min.), 3 km auslaufen. Gesamtkilometer: ca. 40.

Donnerstag: Morgens 15 km traben, mittags einlaufen 5 km, anschließend 5 km auf genau vermessener Strecke in 14:20 Min. (bzw. 20:40 Min.), abends 30km Geländelauf. Gesamtkilometer: bis zu 55.

Freitag: Morgens 8 km traben, abends 10x400m in 68 Sek. Mit einer Minute Pause, anschließend 10x200m in 30 Sek., 2 Min. Gehpausen, 10 km auslaufen (der 20 Min. Läufer läuft 10x400m in 1:36 Min. Und die 200m in 35 Sek.). Gesamtkilometer: 24.

Samstag: 60- bis 80-km-Lauf im Gelände mit Gehpausen, Sprints, Steigerungen, insges. verteilt auf 8 bis 9 Std.

Ein weiteres Beispiel sei gegeben, und zwar für eine 1500-m-Läuferin, beispielsweise der Jugendklasse, die etwa 4:40 Min über 1500 m erreichen kann. (Die Zeiten für die Trainingsstrecken sind entsprechend dem Können des Läufers oder der Läuferin zu berechnen.)

Sonntag: 13 km im Wald im „steady state“, d. H. Im Gleichlauf von Sauerstoffanforderung und Sauerstoffverbrauch. Anschließend 6 bis 8 Steigerungen über 60m

Montag: Eintraben 10 x400 m mit 50-m-Gehpausen, 4 Steigerungen über 50 m, 5000 m in 22:30 Min; 1200 m traben, 600 m in 1:55 Min., 1200 m traben, 6x50m aus dem Startloch, auslaufen 2000 m traben.

Dienstag: 10x400 m traben mit Gehpausen, 10000 m in 47 Min., anschließend 1200 m traben, 200-m-Lauf leicht in 34 Sek.

Mittwoch: 10x400 m eintraben mit Gehpausen, 3000m in 12:20 Min., 5x700m in 2:30 bis 2;25 Min., 1200 m traben, 400 m in 68 Sek., 2000 m austraben.

Donnerstag: 10x400 m eintraben mit Gehpausen, 5000 m in 23

Minuten, 1200 m traben, 4 Steigerungen über 60 m, 2000 m in 7:10 Min., 2 Runden traben, 600 m in 1:50 Min., 2000 m austraben.

Freitag: 10 km Gelände- oder Straßenlauf in 50 Min., 6 Steigerungen über 60 m, 1200 m traben, 400 m in 66,5 Sek., 2 Runden traben, 200 m in 30 Sekunden, 2000 m austraben.

Samstag: Ruhetag.

So kann man es machen, so muß man es aber nicht machen. Jeder will individuell beraten sein, seiner Konstitution und seiner Form nach, dem Ziel, welches bevorsteht, und dem Grundtraining nach, welches vorausgegangen ist.

Beispiel für einen Volksläufer zwischen 18 und 80 Jahren über 10 km:

4mal wöchentlich 4 bis 15 km traben, evtl. Mit Gehpausen alle 1000m, in einem Tempo, daß der Betreffende sich dabei immer unterwegs unterhalten könnte. Zum Abschluß einmal 1000 m auf einer abgemessenen Strecke in dem erwünschten Renntempo; also ein 80 jähriner 10000-m-Läufer, der noch 46 Min. Über 10000m schafft, läuft noch einmal 1000m in etwa 4:30 Min.

Wow! Thanks for typing that lot up. The 5k schedule looks ridiculous, although clearly it was intended as some kind of ultimate.

The Youth 1500m schedule still adds up to a fair bit of running although it doesnt look like it would be particularly strenuous even for an athlete at the performance level described due to the low intensity.

Was also very surprised to see quite so much interval training. However, to partly answer my original question I do note that training is identical winter and summer. I'll have to have a good read of this again later

It's definitely a theoretical schedule. There are things in it that I've seen in the schedules of other athletes he coached but no one did anything resembling this. And while he mentions doing a day with a 60-80 km run it's worth noting that I have never seen an actual training sample from a van Aaken athlete who did one.

Translating and typing all of this will take some time. I'll put things up in installments. This is Monday and Tuesday of the first week:

It is of particular advantage during long runs now and again to include 3-4 faster sprints at this long training stage.

Fourteen days of training for the future 5,000 meter runner who might run 12:45 could look like this for summer or winter (attached at the back are fastest times for a 20 minute 5,000 meter runner.) A prerequisite is having five years of long distance training done.

Monday

6:00 AM Shower or full bath and "balanced gymnastics (not sure what this means. Van Aaken had been a gymnast and was fond of gymnastic exercises.) 8-10 km trot, slower than good tempo. Afternoon or evening, 10-15 km in woods or streets with pauses at 60% of maximum (10km at 32-48 minutes.) In all weather, winter and summer, finish on the road with 6 x 600 going faster without straining. Afterward, 7x700 at somewhat less than race pace with 100 meter recoveries. The time depends somewhat on weather, road conditions, wind, your form (fitness, energy level, etc.), if there is a serious competition after completeing winter training. In this sense times for the 700 meter tempo runs for the elite runner of the future are widely variable, 1:48 to 2:10. For the 20 minute 5,000 runner, 2:52 to 3:20. After the tempo runs, 2,000 meters of trotting.

Total kms: @25-30

Tuesday

All morning training should be the same but with the occasional run of 20 km. Midday (2-4 PM), somewhat fast 10km run (33 to 27 minutes). Evening,(6-7 PM) 10x800 at a trot. Afterwards 25x400 in 70 seconds, two minute rest.

Total km: up to 40.

Bis spater.

Dienstag: Morgentraining jeden Tag dasselbe, aber gelegentlich 20 km traben, mittags (14.00 bis 16.00 Uhr) etwa flotter 10km Lauf (33 Min. Bis 27 Min.). abends 18.00 oder 19.00 Uhr 10x800m eintraben mit 100m Gehpausen, anschließend 25x400m in 70 Sek. (2 Min.). Gesamtkilometer: bis zu 40.

Mittwoch: Morgens 8 km traben, abends 25 km im Gelände, abschließend 10x60m Steigerung, Gesamtkilometer etwa 35.

Donnerstag: Morgens 15 km traben, abends Bahn 8 km eintraben, 5 Steigerungen über 60m, 5- oder 10km Lauf mit 70% Einsatz (14:30 Min, bis 22:30 Min.). Gesamtkilometer: 28 bis 33.

Freitag: Morgens 8 km traben, mittags 10 km traben, abends einlaufen 5 km, 4x60m Steigerungen, 2000m ziemlich scharf (5,05 Min. Bis 8:15 Min.), 2 km auslaufen. Gesamtkilomter: ca. 27.

Samstag: 40- bis 60km Lauf im Gelände in der oben geschilderten Weise

Wednesday

8 km morning trot. Evening, 25 km in the country. Afterward 10x60 fast sprints. Total km about 35

Thursday

15km morning. Evening, 8 km at a trot on the road, 5 sprints of 60 meters, 5 or 10 km run with 70% of all out effort, (14:30-22:30). Total km 28-33

Friday

8 km morning trot. 10km midday trot. Evening 5km, 4x60 sprints, 2000 meters satisfyingly sharp,(5:05-8:15) 2km cooldown (for lack of a better translation)

Total km: 27

Saturday

40-60 km run in the country (from here the translation is really weird, it's probably an idiom, German is rife with them) "in the manner of the top tortoise." (I think it means to take your time and not push the pace but am not swearing to it.)

Hello,

"in der oben geschilderten Weise" means as described above. The phrase is a bit old-fashioned but I guess that's no real suprise :-)

If you need additional translation, just tell me what is unclear.

Bye,

Markus

Thanks. You're probably much more qualified than I am. I was going to do the second week but if you're motivated go ahead and take it. It's been quite a while since I've had much opportunity or need to translate any German.

I have found that the Van Aaken approach definitely delivers great results for me. Although I have a 31.17 track 10000m PB set more than 20 years ago, and have run ever since, I am still capable of around 33mins at the age of 47. My own interpretation of Van Aaken is as follows:

1. My main objective is to spend as much time as possible running aerobically without getting tired. I go for a time target, not mileage - aiming for a mimimum of 10-15 hours running a week.

2. This means I have to: a) Go very slow - 9-10min miles are fine for me, and b) Not run too long - 45mins-90mins for me. Typically I will alternate 45mins and 60mins one day, and a single 90mins run the next. Usually have 1 day a week of 45mins as a 'rest day'. I have tried 3x45min runs in a day and this produces even better results, but is very time consuming. I have not tried to max out, and in any case feel that getting too tired is counter-productive.

3. I include an extremely small amount of faster running (striding, not sprinting) usually 3x20secs spread out during the 60mins run every other day. I know my overall fitness is improving when I can do these up a hill and barely feel the effect in my breathing.

4. I don't normally need to watch my weight and I don't feel I eat particularly healthily, but my best performances correspond to about 130lbs for my 5ft10 height - about the same as I was 30 years ago!

5. In a UK cross country season I normally improve by about a further 5% across 3 races in 6 weeks to the very top of my age-group and can then maintain that form for the rest of the season. Sometimes I am a bit rusty in the first race but not far off the pace - and this is despite virtually nothing faster than 9min miles remember.

6. I have rest periods of at least 6 weeks twice a year when I just do 45mins most days. I find that my aerobic condition noticeably deteriorates during this period - but probably another reason I have been able to keep going. In recent years I have taken the whole summer off, and I must admit it gets harder each time to get the fitness back!

7. If I get the approach right, I feel great nearly all the time I am running 10-15 hours per week, and can race pretty well at any point without a taper. The biggest limitation to my performance is the cumulative impact of 75000+ miles over 35 years running resulting from a reduction of muscle, tendon and ligament 'bounce'. Probably not helped in the long distant past by doing too much faster stuff causing lots of injuries...

I am interested to get other experienced runners and coaches interpretations of what is happening here. I have not met any other runners who have the confidence to stick to this approach when they capable of going so much faster and are extremely fit.

In my younger days I was heavily influenced by Van Aaken after having read his book. I ran for 4 years of high school, doing exactly what my h.s. coach had said, and was always on the brink of injury. I had two stress fractures, several pulled muscle, and all in all, had only one high school season that I had completed, and that edned with a stress fracture during the last race.

My first two years of college were largely self-coached, so I used many of the ideas of Van AAken (and Lydiard). We only ahd XC, which meant that I could do what I wanted for 9 months of the year. Also, my xc coach only ran practice 3 days a week, so I could do what I wanted the other 4, unless we had a race. The three workouts were usually about 8 miles fast (Mon), 12-13 miles (Wed) and long intervals, like 1 1/2 mile repeats (Fri). On Tue and Thur. I ran easy.

My off season training routine was very simple. When I was fit, I ran about 13 miles one day, and then 7 the next. The 13 was at a fair clip if I felt like it, while the 7 was always very easy. About once a week, I would run 17 miles easy.

For 2 years I felt well rested, was never sick, and never had anything even close to an injury. My times also plumeted. Whereas in high school I could only run 30 min for 5 miles, by my soph year I was running under 26 min - a time that a year an a half before would have seemed impossible.

During my junior year I had a new coach and ran track and xc. It was back to the old method. Lots of miles, and always hard. By my senior year, I was running 28 min for 5 miles. I was always run down, frequently sick, and so on. After that, I quit running for about 13 years.

I found that if I typed this in Microsoft Word I can hit a translate button which does a pretty good job, I'll try to get as much as I can typed up later, maybe some of the nutrition chapters, that's always interesting.

This is the second week as well as the example for the female 1500m runner and the 10k recreational runner.

I added a few notes in [] which were not part of the original text.

Bye,

Markus

-----------------------------

Sunday: jog 10km; half an hour of individual gymnastics; walk [the German word implies that it's not fast walking but relaxed] 20-30km

Summer: swim an hour or bike 60-80km

Moday: In the morning jog 20km; in the evening warmup jog 8km; forest or track but measured courses 10x1000m @2:45/km (@4:15/km); cool-down jog of 5km; Total upto 42km

Tuesday: In the morning jog 8km; in the evening at a track warmup jog of 8km; tempo-runs with 70% effort of 3000m, 1500m, 800m, 500m, 200m. About

8:20, 4:05, 1:57min., 72s., 23.6s (for the 20min. runner 12:30, 5:00, 2:32, 1:32min., 28s). Total km: 22

Wednesday: In the morning jog 20km; in the evening 25x700m with 70% effort 2min (3:20min); cooldown 3km; Total about 40km

Thursday: In the morning jog 15km; at noon warmup 5km; 5km on an exactly meassured course in 14:20 (20:40 for the 20min runner)

in the evening 30km cross-country run. Total upto 55km

Friday: In the morning jog 8km; in the evening 10x400 each in 68s with one minute rest. Afterwards 10x200m each in 30s with 2min walking-breaks; cool-down

(the 20min runner runs 10x400m each in 1:36 and the 200m each in 35s). Total 24km

Saturday: 60 upto 80km cross-country run with walking-breaks, sprints and strides. Distributed over 8 to 9 hours.

Another example for a 1500m female runner, e.g. a young runner who is able to run 4:40 for 1500m:

(The given times and pace need to be adjusted to the abilities of the runner)

Sunday: 13km in the forrest in steady state. This means oxygen intake and oxygen consumption have the same level. Afterwards 6 upto 8 60m strides

Monday: warm-up jog 10x400m with 50m walking-break; 4x 50m strides; 5000m in 22:30; jog 1200m; 600m in 1:55; jog 1200m; 6x50 from a starting-block

[he used a term which is not used nowadays because in track&field a hole (=Loch) is no longer used]; 2000m cool-down jog

Tuesday: jog 10x400m with walking breaks; 10000m in 47min; afterwards jog 1200m; 200m relaxed in 34s

Wednesday: jog 10x400m with walking break; 3000m in 12:20; 5x700m in 2:30 downto 2:25 each; jog 1200m; 400m in 68s; cool-down jog 2000m

Thursday: 10x400 warm-up jog with walking-breaks; 5000m in 23min.; jog 1200m; 4x 60m strides; 2000m in 7:10; jog 2 laps; 600m in 1:50; cool-down jog of 2000m

Friday: 10km cross-country or street-run in 50m; 6x 60m strides; jog 1200m; 400m in 66,5s; jog 2 laps; 200m in 30s; cool-down jog in 2000m

Saturday: rest-day

You can do it that way, but you don't have to. Everyone needs to be treated individually regarding his/her constitution, current shape, upcoming goal and

also regarding the base training which was done before.

Example for a recreactional runner from 18 upto 80 years who wants to participate in 10km races:

4x a week: jog 4 upto 15km; optionally taking walking-break every 1000m. Use a pace that would allow you to hold a conversation through the entire run.

At the end run one time a measured course of 1000m in your goal-race pace.

This means an 80year old 10000m runner who is able to run 10k in 46min will run one time 1000m @4:30/km