SUMMER OF ANTONIO

Gotta eat soon wrote:

Just to be clear, Antonio. Is that ONE workout for 800m (10 x 100m AND 10 x 200m in one session)

Or is it an example of two workouts (1. = 10 x 200m) and (2. = 10 x 200m) to be done on different nights?

Thanks.

No. It´s one of each workouts in every week.

example:

week 1: 10X100m 1000m pace rec=100m/easy run in 35-45secs

week 2 (next week): 10X200m 2000m pace rec=100m/easy run in 35-45secs

week 3 (next week) go back again to 10X100m 1000m pace rec=100m/easy run in 35-45secs

This goes on and on. One of the 2 kind of intervals that i schedule for one week and the other one on the next week.

Example of one 3 weeks of trainig for 5000m run during the PHASE " - Special/Specific phase

week 1

day 1 - aerobic run

day 2 - aerobic run

day 3 - warmup + track 10X300m your 3000m pace rec=100m/jog in about 35-45secs + cooldown

day 4 - aerobic run

day 5 - aerobic run

day 6 - warmup + 20min TEMPO RUN + cooldown

day 7 - aerobic run

week 2

day 1 - aerobic run

day 2 - warmup + track 10X400m your 4000m pace rec=100m/jog in about 35-45secs + cooldown

day 3 - aerobic run

day 4 - aerobic run

day 5 - warmup + 20min TEMPO RUN + cooldown

day 6 - aerobic run

day 7 - aerobic run

week 3

day 1 - aerobic run

day 2 - warmup + track 10X300m your 3000m pace rec=100m/jog in about 35-45secs + cooldown

day 3 - aerobic run

day 5 - warmup + 20min TEMPO RUN + cooldown

day 6 - aerobic run

day 7 - aerobic run

week 3 misses one day

week 3

day 1 - aerobic run

day 2 - warmup + track 10X300m your 3000m pace rec=100m/jog in about 35-45secs + cooldown

day 3 - aerobic run

day 4 - aerobic run

day 5 - warmup + 20min TEMPO RUN + cooldown

day 6 - aerobic run

day 7 - aerobic run

Antonio

I did a training session this week after reading the concept of short interval training: 20x 1 minute on/ 30 sec off. The pace was about 10-5k pace maybe some 3k also. Now my observations: I wore a heart rate monitor to study the effects. My max is about 200 but with the intervals I averaged

only 180 beats. The heart rate was highest in the rest period. So I started each interval at 170-175 heart rate. The heart rate began to rise to 178-180 and maxed out while jogging.Then going down again to 170s. I had to run quite fast to reach 180 because of the short time. On the other hand it allows you to run proper running style because your legs don't fatique very much and it's mentally a lot easier than running long intervals at least for me. I love the beep of the watch when you have to run again.

I did also the 1 minute on/off fartlek style but I think it's better for threshold to decrease recovery time to 30 sec. That depends on the pace of course.

Thanks for posting this and I love what you named it.

Anything specific for marathon base training for fall marathons?

Is this for between seasons like Summer of Malmo?

*&_G()P%&* wrote:

Is this for between seasons like Summer of Malmo?

Yes it does, and this is also for someone that over the years did build some training as does some training experience and skill. Might be one master runner, someone that come out of injury, or that for profesional or family whetevr motive did quit out of serious training and wants get back to training and further up t competition.

This is not for beginners or rookies.

Also this Antonio´s Summer training requires PHASE 3 with an high level of specificity, more specific workouts, after that you did the phase 1 and phase 2 of this my summer training.

However it´s possible that with JUST this Phase 1 and 2 schedule that you got very good shape condition to participate in runs and get good results without the neded of phase 3.

run1for thegipper wrote:

Anything specific for marathon base training for fall marathons?

Let´s say that marathon would need a phase 3 of 8 to 12 weeks of marathon specific training plan, before the marathon run.

However during the periods out of the marathon plan, it´s good that you run in other (short) runs and you may follow this my training plan.

I build this plan in simplicity as one training guide with the hope that those of us that love or want to try short intervals with short recovery, might have one balanced training, hard training, but without burn ourselves.

Does phase 3 require more than 2 workouts per week? Could you just alternate the two phase 2 workouts on say Tuesdays and race on Saturdays to a peak? That would certainly fit into most seasons.

No phase 3 it´s just 2 workouts per week, and yes, desopite that phase 1 and 2 are build-up condition, you can compete in every week of the process and in every phase and if you do one run miss the tempo run that is repleced by your weekly run.

I didn´t post Phase 3 because it´doesn´t fit on this Summer of Antonio, despite that phase 3 it´s the logical next phase after Phase 1 and the 2 it´s something out of the main issue of the summer shape condition.

Phase 3 does only 2 weekly workouts as well .

Phase 3 basically it continues/repeates the same kind of short intervals that Phase 2 does, but instead of the Tempo Run, does another weekly training of long intervals race pace orienteed, with long recovery.

Every week of every Phase of the process got only 2 workouts or 1 workout and one run/competition. I don´t trust in more than 2 workouts by week.

Antonio Cabral,

Thanks for the great post. I am in high school and just started running last cross country season. I just finished outdoor track. My goal is to dominate in cross country. I realise this might not happen this year but it will happen. Atleast in my mind it will. Just like you coach I always do my best in everything I do. I read an article where I believe you said "appropriate base must be established in the general period of training" For my goal the 5k what do you recommend? I currently am at about 45mpw. I know I can reach 60 to 70 this summer. Is this to much or not enough? I do listen to my body. I plan on doing doubles 5 times a week. Would your program apply to me? Please advise. What ever advice you have for me is appreciated.

Thanks, Antonio.

"1500m run = 15min Tempo run

5000m run = 20min Tempo run

10000m/road/cross competition = 30min Tempo run

HM run = 40min Tempo run"

What do you suggest as the pace for the tempo runs relative to race pace?

Antonio, for most runs you say "aerobic run." The Summer of Malmo is well known to include doubles. Do you recommend singles or doubles? Is you answer different depending on where the runner is in their training cycle?

Shoebacca wrote:

Antonio, for most runs you say "aerobic run." The Summer of Malmo is well known to include doubles. Do you recommend singles or doubles? Is you answer different depending on where the runner is in their training cycle?

Read once again what i said in the first post.

1/go for aerobic mileage condition, run everyday steady pace mileage, and try the maximum of aerobic mileage you can do without burn yourself. SOME DO SINGLES, SOME DO DOUBLES. You can run long ones from times to times, but it´s not necessary either.

I wrote aerobic run, but can be singles or doubles - aerobic run(s).

Make me faster please wrote:

"1500m run = 15min Tempo run

5000m run = 20min Tempo run

10000m/road/cross competition = 30min Tempo run

HM run = 40min Tempo run"

What do you suggest as the pace for the tempo runs relative to race pace?

Run this Tempo ike one time-trail, kind of 90-95% your best pace for the lenght. With this kind of workouts you will get LT progress. Try it fast but don´t blow yourself during the Tempo run.

Don´t forget that this kind of my Tempo Run it´s just once per week and the next 2 days are with aerobic runs only.

Antonio Cabral wrote:

5000m run = 20min Tempo run

(ex: one 5000m runner 30min/easy flowed by 30min/Tempo run)

do you mean 20 min/tempo run? sorry to nitpick

Yes if you want you can try this program, but i can´t be responsable by the result of this my training suggest. This is one generic plan, i don´t what´s your talent, your potential.

By base training i mean what i wrote in my first post. Read:

go for aerobic mileage condition, run everyday steady pace mileage, and TRY THE MAXIMUM OF AEROBIC MILEAGE YOU CAN DO without burn yourself.

If you can do 60-70 miles why not try ?

What i think that defines my a good base training is mileage volume and include something else faster than just easy miles.