Question for Antonio Cabral

Distance training (middle and long distance) can be classified in GENERIC SPECIAL or SPECIFIC. Generic training is every kind of stimuli that enhance the shape condition. Related to the runner pace, everything that is distant pace from the race pace is generic training. For example: Your Tom runner. He runs 16:30 5k (16:30/5k is 3:18 per kilo and 5:18 per mile pace). 3:18 per kilo and 5:18 per mile pace is 5K Tom RACE PACE .CALCUL: 16:30=(16min*60sec)+30secs=960+30=990secs)(990secs/5K=198s)(198secs=3min18secs per KILO pace)CALCUL IN MILES: (16:30=(16min*60sec)+30secs=960+30=990secs)5K=3.106mile(990secs/3.106mile=318.73s)(318secs=5min18secs per MILE pace)Now. Imagine that Tom go for one AEROBIC RUN run for 40-60min at 4:58/k pace (8:00/mile pace). This is distant pace, slower/easier pace than Tom 5K race pace. This one GENERIC training unit not Specific, because it´s very distant than tom 5K Race Pace. This aerobic training session is just 70% Tom´s race pace.On the next day Tom does another training session but this time after a easy warmup run, he runs 20min but faster than yesterday, this time 90% race pace (3:37/k or 5:49 per mile). This 90% pace isn´t race pace, And it does high aerobic percent, but it´s less generic and does SOME SPECIFICITY PERCENT (some level of specificity). This training can be considered SPECIAL.The third day Tom runs 30min at the first day pace again (80% 4:58/k pace or 8:00/mile pace) but goes to the track finish this training session with 10X200m in 36secs. The early 30min is Generic training because it´s distant tah race pace – SLOWER THAN RACE PACE. The 10X200m that is FASTER than Tom´s race pace, but it´s Generic training as well, but does some level of specificity.On the fourth day Tom decides to run one SPECIFIC SESSION. He goes for 10X500m at his 5K race pace (500m in 1:39). Training goes on, and the next week Tom wants to run another specific workout but this time he runs mile intervals. 2Xmile workout. Ok. But Tom isn´t in good yet. He runs 2Xmile but not at his 5:18/mile race pace precisely, perhaps he runs 2Xmile in 5:25. It´s bit slower than race pace, however it´s quite SPECIFIC training yet.Specific training is the training that the response to training is truly specific in terms of movement pattern and energy system utilisation and response. It´s the training done at RACE (or closer) PACE consequently. The pace intensity that you run at race pace, the higher percent of specificity. The longer you delay at race pace the higher is the percent of specificity.The pace that you run that is distant than the race pace. BE SLOWER OR FASTER THAN THE RACE PACE it´s generic, not specific.The shorter the distance/total length you run at race pace the LOWER IS THE SPECIFICITY.

DannyM wrote:

Say Tom runs 16:30 5k. I hope I understand this right from your reading, but race pace work deserves its place in training all year, and certainly should not be neglected for more than 10 days(or around there).

My “race pace all year round” it´s not literal. That would be poor training. For example, you come from miss training for one long period with injury, or you are a beginner runner. You are out of shape for every reason, or you just come from a very stressful high tuff training (like one marathon for example) and you need take it easy. It would be stupid to include specific training/race pace without care the necessary build-up or insert specific training all at once, without progressivity.

What I say is something different. I say that in every distance training program the rich approach is to introduce SOME PERCENT OF SPECIFIC TRAINING AS SOON AS POSSIBLE in progressive kind. This is my distance training approach.

The reason to what I think about some percent of specific training included in every phase of the process is due to methodology principles.

1/Each stimulus effort done in one specific training zone (named fragmental training), brings some positive and benefic effect in other training zones. This means that basically you get better at whatever you do in training.

This means that every aerobic training stimulus that helps the aerobic condition, also supports the biomechanics, as also supports strength endurance, as also supports LT enhance, as also supports speed.

This means also that every interval training workout (mostly aerobic) at race pace, also benefits the aerobic condition, the LT enhance, supports the speed.

This means that every interval workout (mostly anaerobic) eventually benefits the aerobic condition.

2/ THEREFORE IT MAKES LITTLE SENSE TO SPEND MOST OF THE YEAR – one LONG PERIOD - WITH FRAGMENTAL TRAINING. Training in one or restrained/confined to only several training zones of stimulus shall be avoid.

For example, it´s right to think about THE NEED TO BUILD A GOOD AEROBIC CONDITION. However it´s not right to build one early training block/phase running slowly to develop an ‘aerobic base’, and to deny the interest of include every other kind of training during every training phase considered.

For the same kind of logic it´s not right to trying to cram all your specific work into a short 6-8 week period.

3/Finnaly one of the principles of training is REVERSIBILITY (also named detraining). This is a principle of training and Thermodynamics and Chemical principle as well.

To resume about this principle, if one kind of stimulus or movement it´s ceased, it will decline over time. This is the reason why the aerobic condition might be maintained and keep this training all year round, and the aerobic runs shall be included in every phase of the process as the speed training, the anaerobic training or SPECIFIC TRAINING or RACE PACE TRAINING shalln´t be miss for a long period.

Every rich periodisation might be conceptual. Divided in phases/blocks, each phase with different training stimulus, each phase with different percent of training variants, different training.

(to be continued...)

I think you mean my Summer training. However this my Summer training despite does follow my own training method, it´s an kind of different to my main training, it´s summer training to be done BUT to profit the short interval recovery that Hodgie-san did post.

I try to detail my own opinion about intervals, with Tom 16:30 example once again.

Tom main goal is to run 16:30/5k approximate.

To able maximum of specificity (top specific training), from where it´s gain RESISTANCE, Tom needs to run at 3:18/kilo race pace (that´s 19.8/100m pace).

RESISTANCE (also named strength endurance) =pace/speed intensity over distance/length duration)

Then if we think about specific/race pace workouts - the training ultimate goal – DONE BY INTERVALS Tom might run intervals at 3:18/kilo – several sets each interval set longer distance as possible.

For example: 2-3Xmile/race pace or 4X1200m or 6X800m or 1xmile+2X1200m+3X800m.

In my opinion this kind of long intervals race pace, the interval recovery might be stand/walk or very easy jog and long length recovery.

However to able this race pace long intervals, early on you might run in 2 different pace approach, not so specific as 2-3Xmile/race pace or 4X1200m or 6X800m 1xmile+2X1200m+3X800m early example, but considered SPECIAL pace.

In special pace (that does some percent of specificity) you have 2 different pace approaches, one faster than race pace, te second one slower than race pace:

1/One approach is FASTER THAN RACE PACE, while do short intervals to hold on that fast pace: Example for Tom. 10-12X400m/72-75secs (approx. 105-110% faster than race pace) or 20X200m/32-35secs (approx. 110-115% race pace). As you might understand as shorter is the interval set, faster can be the pace. All this can be done with short length interval recovery, active recovery as first choice).

2/Second approach is SLOWER THAN RACE PACE with short interval recovery also. You can do short interval sets or longer. You can run 15X400m at 87.2 average (95% Tom´s race pace or Tom can run 7-10X1000m/3:37 or 5:49 or 5Xmile/5:49 both are 90% race pace. Or you simply can do a 8k (5mile) tempo run at 85%-90% Tom´s race pace.

Then progressively you go and introduce top specific workouts the kind of 100% race pace.

The logic is to approach the race pace/top specific workouts by 2 SPECIAL paces, one is the faster than race pace, the other is the slower than race pace, and when you will feel ready include race pace top specific workouts

This can be a rich interval training approach for every distance event we might consider with related distance race pace and different intervals.

Thank you for the reply Antonio, I am truly thankful.

Regarding the Special work, in a "base" season after a competitive outdoor season, basically the summer, how would these workouts be introduced?

I know you are also fond of 2 workouts a week, and I also believe that 2 will allow more high quality aerobic running to be run, rather than just jogging between workouts.

Therefore, if one workout is the tempo run, then the other should be this special work? My question is when should it be first used? I need to "peak" for the 5k in late October, and therefore in early September I would start more specific work. So, the Special work to support that would have been needed to be introduced much earlier.

Because I also know a lot of things such as hill circuits and sprints are important, is it a good plan for

June: 1 workout, weekly hill circuit, lots of high end aerobic work

July: 2 workouts, 1 tempo run and 1 Special workout

August: No idea really, should I just do the same as in July but with more intensity?

Is this generally a good plan or I am missing anything or not including enough of something? Such as should I start tempo runs in June, etc.?

For the Special workouts, you list 2 approaches. Should only one be used or should be used and alternated weekly?

(1 week slower, next week faster than race pace, next week slower etc.)

Thank you again Antonio.

Danny

You see. If you finish the season, it´s up to you to decide if you want to do one transitional period, that can be complete rest, easy runs, low mileage and how long you want to delay this non-stressfull period, that refreshes you and "battery recharge" to approach the next season with willing and motivation to train. All depends how many time you got to the next target goal run(s).

Let´s imagine that you want to start the season. You need to estimate if you need (and you have time) to open the season with aerobic runs, or if the best solution it´s to skip to the special or specific phase quickly or instantaneously. All depends what´s your general shape and your aerobic condition in the right moment you want to start. In the early post i said something about REVERSIBILITY. Let´s imagine that you miss quite a lot of your shape condition and you want to come back and start the season, but your shape condition is just about 75% of your top-best shape. In this case you need empashis in aerobic runs and progressively introduce some previous SPECIAL workouts (hills, fartlek, short intervals, LT/tempo runs etc. It´s up to you to decide among the special workouts what is/are the best to fit your need before to begin with the specific workout stuff. But let´s imagine that despite some training decrease during the transitional period/phase you are still in your 90% shape condition. In this case, and in agreement with the reversibility rule, you might introduce some kind of specific workouts since the start of the season.

You know that i consider that the aerobic condition, high mileage, some special workouts perhaps one specific workout from time to time even during early season it´s very important. You know that i think that the aerobic runs shall be a constant in your training programme, not just sduring the aerobic condition. Of course that you want to run one important run and you want to peak some mileage decrease is advise. Unless that you peak, the aerobic runs can´t decrease in every pahse of your training process.

It´s also interesting that you will be able to enhance the pace of your aerogbic runs. Some solution can be implement. Or you run the entire training session a bit faster, while keep it aerobic still, or you run the final periods of your aerobic session a bit fater, like a LT/tempo run. I use to say that you train to compete and not for fun or use your shoes, therefore earobic runs can´t be a promenade, an fun run, you aren´t a jogger, you are a runner that train to compete.

However if you think you can´t hold 2 workouts every week ro so (specific, special workout. long run-if you go for it, etc) inn thsi case if you need to sacrifice anything, sacrifice the pace of your daily runs, do that aerobic runs easier as necessary the way you can continue to run at least 2 workouts per week.

The kind of detail you ask me i can´t be more specific in my reply. That woukld require direct persence and see how your training will progress, what´syour anser to teh workouts and the toatl training that you will do.

All kind of training that you mean and that i miss in my post replies - speed strides, hill circuit, etc, all this is good, but you can´t miss the focus goal - specificity.

As i said above, the introduce of high specificity workouts, or don´t it depends what´s your shape condition. If you are at 95% your shape condition, you want to compete in October you shall introduce some kind specific workouts right now, with no problem. But if you are (let´s say) at your 70% shape condition, in this case you may delay the introduce of specific workout. The rule is to introduce the specific workouts as soon as possible.

Again that are questions that i can´t answer to your specific case, i just can answer about my generic training principles.

However i can say to you that i don´t use that kind of hard-easy-week. I use hard-hard-week and easy week(s) before the peak runs.

Thank you again, each post makes it more and more clear.Antonio, your approach to training is quite different from local coaches where I reside. In a good way.The other day when I met a past neighbor who knows I run competitively and coaches a local track asked me how my season went, said "good, good" and then told me I should:1. remember to do lots and lots of mileage--even if I have to walk parts2. take a month off completely after the season to recharge3. never, EVER, step foot on a track or do anything faster than tempo pace in the summer4. remember to do 30 minutes of abdominal exercises every dayYour training method is something I've never seen before from these local coaches. They emphasize heavily on a certain amount of weeks that must be BASE, just easy runs is what they used to tell me. The second this finishes, the RACING phase enters. This, I am not lying, lasts 3 months, and every week the same workout is done, only faster. Example, week 1: 8*400 in 65week 2: 8*400 in 64week 3: 8*400 in 63I was doing these workouts as a 10 min 3200 runner. What I always did was my own thing during the "base" and included more things that would be Special, and felt great coming into the season, coming in so much faster than last season. Then I would only get WORSE as the season went on. Other times its talking about anaerobic and aerobic and etc.However, your approach (in my eyes) is more phases such as,Short period of RejuvenationSpecial work, which main goal is to set up and SUPPORT the specificLastly specific phase, which I get the sense that this is the most importantI thought 200's in 29 or 90 min long runs each week would give me miracles. In fact, I do not think I did specific work all season. My past coaches would fear specific work because they thought it must be high intensity and is too taxing on a runner.As I mentioned previously, they thought that during "base" tracks were hell on earth, and the last 3 weeks of the season when it was time to peak the tracks were abused by us almost every day to "get fast".They have repeatedly insisted to me that a base of just easy running must be made for 12 weeks in the summer, because any faster work is anaerobic and will destroy me. However you emphasize

which to me, makes much more sense to focus on getting to run the race, rather than than hoping mitochondria and enzymes from easy running will do that for me.

So my question is, is there ever TOO early to start Specific training? Most Special work should not be too hard on a runner, but am I right in thinking that a long time of highly race specific work could damage other systems of the runner, and cause him to perform worse?

Such as, 8 weeks out of peak race would be enough to do specifics that you listed such as

And before then, these Specific workouts would have been supported by ever increasing Special workouts for as long as was possible, do I understand it correctly?

Basically, my question as a summary of your method is that I shouldn't wait to build my perfect race. I should start as soon as possible in the summer, after a period of rejuvenation I should jump into Special period and then progress to Specific, even if it is the typical "base" time here for others of easy running. Is that right?

So it would look more like this?

Early June: Easy, get ready for bigger things ahead.

Middle June - End of August : Special work with ever increasing speed/durations.

September - Late October (Race day) : Race specific work.

With entire aerobic support except for right before peak.

Lastly, regarding your statement of :

I believe you misunderstood me, I meant when doing Special pace work, you listed 2 approaches.

1. Faster than race pace w/ longer recovery

2. Slower than race pace w/ shorter recovery

My question regarding that is, should I pick one approach, such as focus JUST on FASTER pace all summer, or should I use BOTH but alternate every week, and slowly bring them closer and closer until I am at SPECIFIC ( I am guessing that is the right way to do it )

Thank you .

Danny

Antonio, your contributions on this message board are much appreciated. I'd like to ask a couple of questions:

Antonio Cabral wrote:

In special pace (that does some percent of specificity) you have 2 different pace approaches, one faster than race pace, te second one slower than race pace:

1/One approach is FASTER THAN RACE PACE, while do short intervals to hold on that fast pace: Example for Tom. 10-12X400m/72-75secs (approx. 105-110% faster than race pace) or 20X200m/32-35secs (approx. 110-115% race pace). As you might understand as shorter is the interval set, faster can be the pace. All this can be done with short length interval recovery, active recovery as first choice).

Specifically how much recovery would you recommend for these intervals? and what would be a typical progression of sessions in this phase? (20x200m, 10-12x400m, 6x800m) or would you suggest a more gradual approach?

Also could you provide details of a typical progression of the intervals at slower than race pace in the special phase? (interval distance and recovery duration)

Many thanks

Tom

DannyI think that you are one very intelligent runner. Your coach comprehension it´s not usual. You look like a coach, or someone with some coach skill, more than one runner. (kidding).Excuse me, i don´t want offend the local coaches where your reside, but for what you say they don´t seem to possess coach-skill or special methodology understand. With all respect i think they just repeat and copy and past some distance training ideas that are very controversial to my own training approach. I don´t want comment point by point or detail about your local coaches training approach, but just to point out my opinion about some issues that you mean in your last post .First of all, i think that one runner might maintain a good shape condition that permits him/her to compete during long periods that your local coaches they think. With sensible training modulation, work with a rich manage of the training variables along the season everyone can compete and be in top shape for some 8 months every season. It´s proved ! It´s proved in world top class runners as well as in average runners. To follow one periodisation of 1 or 2 peaks per season it´s something that i don´t use. To train the summer season with base aerobic runs it´s something i can admit with one runner that comes from injury or a long period of weeks-months training miss.You ask me about many training details i can´t detail. I just can say what´s my typical training, my main training method, my main periodisation, my main training variables, etc.Some famous coaches did write a few books, did conferences, publish schedules, every kind of his training method diffusion. These coaches are know for years, decades, and the training debate about their own method still remains. As you might understand i can´t detail my own training in few posts or eventually build one training programme for one specific athlete.I just can try to express the main lines of my town training.With this prevent, i try to answer some your questions.

I don´t have a fix define of the number of weeks or the length of every phase. If you think about mitochondria and enzymes from easy running this is always present in my training program because in every phase you run easy run mileage. Also, to run races as specific workouts, like run timetrails or real runs from time to time, it´s find. But if the solution to performance improve would be race pace/specifics done by real races, then we would have run one run on every new day, or day-in day-out etc. But don´t.

This is why train by interval variables is still the best invention, the best creation that every training method did in the history of distance training methodology. Why ? Because intervals, that is fast run WITH PERIODS OF INTERVAL RECOVERY ABLE to run at race pace pace with more adequate overcompensation/supercompensation that could be obtained WITH SIMPLY RUN RACES or continuous efforts. This is the beauty and the efficiency of intervals (of every kind) over continuous runs, be the continuous run, LTs, tempos, time-trails, real races whatever kind of hard/fast continuos training or competition.

About your multiple ask – how and when and what to train from my training varaibles and from my training periodisation.

I said i use 3 typical PHASES mainly: 1/intro. 2/special. 3/specific.

I said i use 3 typical types of training unities mainly (TRAIN VARIABLES) : 1/aerobic training unities. 2/special workouts. 3/specific workouts

Every of this 3 typical types of training unities, is done with several variants:

1/aerobic training unities - Daily runs

2/special workouts – everything from faster OR slower than race pace. Ex: in-out, aerobic fartlek, LT, tempo, hills, short-intervals faster than race pace, etc

3/specific workouts – everything that is relate to race pace, but mainly long intervals

Ok. Now with this composite we have several week options. As you know aerobic runs are ever present in every phase and every week. As you also might know typical week does 2 workouts.

WEEK OPTIONS (with 2 week workouts)

1/just daily aerobic runs (AR)

2/AR + 2 special workouts (mighty be the same workout or different)

3/AR + 1 special workout + 1 special workout

4/AR + 2 specific workouts (mighty be the same workout or different)

The typical season goes from 1 to 4. What is the training contain of every workout, what phase moment of the season to introduce a new kind of training, all depends of the target goal, the runner individuality, special need etc. But normally in the same season when one runner is in the 3/ or 4/ doesn´t go back to 2/ or 1/.

I repeat that the ideal situation is to introduce the special and specific workout early in the season, what doesn´t happen all the time.

At this point of my training program, the coach decisons, the options, it´s mostly about coach skill based in training principles while analyse the concrete runner context. As you might understand this kind of coach skill can be done individual to individual not in posts or "cook-menu" schedule.

Finnaly, one more aspect that you write in your last post. Some runner did rich performances, new Pbs, with just special workouts and miss specific workouts. But this is not the norm.

Your question about intervals is divided in 2 main interval kinds, specific intervals and special intervals.

Specific intervals. Let´s take your example (20x200m, 10-12x400m, 6x800m). Let´s imagine that your goal is to run 5k in 15:00min. The specific workout that you want to run for that purpose it´s your 6X800m. This is top specific, long intervals. Let´s think that on your top shape condition you resist to this 6X800m workout with 3min/stand and walk recovery. To run 6X800m your 5k race pace each 800m is done in 2:24.

Then your 5k specific workout is 6X800m/2:24 average rec=3min/stand and walk. Remember that 6X800m is 4.8k total

HOWEVER YOUR SHAPE CONDITION IS NOT VERY GOOD and you can´run 6X800m yet because you are in the early season, but you want to run one workout that does some specificity.

The solution ? Try to run the same total distance but short sets. For example you try 12X400m in 72secs average. It´s the ssme total distance 12X400m = 6X800m = 4.6k , it´s the same 5k race pace, but it´s easier. To maintain the level of stimula AS YOU DID REDUCE EACH SET TO AN HALF (400m is 1/2 of 800m) YOU SHALL REDUCE THE INTERVAL RECOVERY TO AN HALF LENGTH. half of 3:00min it´s 1:30min (or 90secs)

Your 400m workout goes like this: 12X400m/72secs average rec=90secs.

Now imagine that you are in the early season and 12X400m is still very tuff to run. Follow the nsame logic you can try

24X200m for 36secs with 45secs intreval recovery or 16X300m in 54secs average (still 15:00min 5k pace) and with 70secs (67.5secs if you want accurate recovery calcul).

Think that you are familiar with 12X400m, but not ready yet to 6X800m. You can try 8X600m for 1:48 average (still 15:00m 5k pace) and with 2:15 interval recovery this time.

Actually if yoiu follow my interval training logic, you have a large range of intreval training design to fit your need. Example: 8X400m/72ses rec=90secs+ 7X200m/36secs rec=45secs or 1X800m+5X400m+10X200m. Just examples.

Then, as soon as the shape conditioon improves you do the opposite move, from short SPECIFIC intervals to long intervals

All this workouts aren´t as specific as 6X800m. Eventually more specific would be 3X1600m (mile)=4.8k total distance or 4X1200m = 4.8K or even 2X2000m+1X800m. But this very long distances would be very hard or impossible to run at race pace.

This the logic of progressive specific workouts from early to late season.

Now teh Speecial workouts, be both type, faster or slower than race pace are done with different logic.

Thanks very much Antonio,your advice is really helping me understand how to structure my training over the course of a season.

Antonio Cabral wrote:

Now teh Speecial workouts, be both type, faster or slower than race pace are done with different logic.

Could you also give some details of how sessions at slower than race pace would progress through the special phase and into the specific phase.

Thanks in advance

Tom

I appreciate the reply as always Antonio.

First of all, i think that one runner might maintain a good shape condition that permits him/her to compete during long periods that your local coaches they think.

With sensible training modulation, work with a rich manage of the training variables along the season everyone can compete and be in top shape for some 8 months every season. It´s proved ! It´s proved in world top class runners as well as in average runners.

The tricky part is figuring out that modulation!

That is where I am worried, because the way coaches have told me to do specific intervals was to "fall down after and not be able to get up". (They were not even specific actually, all of them were 15- to even 40% faster than race pace). There is no way doing those for 8 months was possible, and I am convinced that all that high lactic work only hampered my aerobic system as we went along.

Still, my question is that once I progress to highly specific work, such as 5x1000M (an intense workout) for the 5000m, would doing this week after week have such a negative effect or would it actually be the opposite and be positive?

Because I plan to start the specific work as soon as possible, but I fear that too much intensity in it could hurt me in October when it counts, (like the intense interval sessions my coach had us do)

Regarding the Special workouts, should one pick the one which works on their weakness?

Or is it best to do a mixture of everything?

Thank you

Danny

Antonio Cabral wrote:

Question on another thread.

[quote]hollanda wrote:

Hi antonio.

Is it possible to outline a 12 week schedule phase 3 for a marathon, following fase 1 and 2 of summer of antonio?

regards Freek

DOMINGOS CASTRO Rotterdam marathon TRAINING – PHASE 3

The 2h07:51 performance done by Domingos Castro 14 years ago, in 1997 winning the Rotterdam marathon, focus the attention of the world athletics, when it´s known that 2 weeks before he did participate in a 10000m track in the European Challenge Trophy, and he did 27:34. Usually one world top class runner, when he prepares the marathon he focus his specific training in the 42k marathon exclusively and if in that preparation period he competes in short distance, most of the times that is seen as time-trials included in the build up for the marathon preparation. However Domingos did train to compete in a short period of time in 3 major competitions in different terrains and tried his best in each one: track, Cross and road marathon road.

In fact, 4 weeks before his 2h07:51 Domingos runs very well in another big run event – the World Cross Country Champs where he did 15th place being the third European and the first Portuguese in that WCCC, and also the fact that some weeks later, during the summer season he did all time career PBs in 1500m/3:37 and also 3000m/7:40 – all that focus the interest and curiosity how Domingos Castro did train to face those 3 events in short period – the WCCC, the 10000m Challenge and finally the Rotterdam marathon.

What training he did to be fit, in such a short period, to be able to do produce that good marathon performance ?

By lucky, the week after Domingos marathon performance Antonio Pinto did win the London marathon with 2hO7:55sec and some years later he did 2:06:36 - what´s still today´s marathon european record) and we know that Pinto, despites he trains with another coach other than Domingos, the training methodology of both was similar. Domingos coach, Professor Bernardo Manuel, gave me access to the last phase 3 of Domingos training schedule before Rotterdam, what reveals Domingos complete training schedule day-by-day during that last period.

This is not my training, I wasn´t Domingos coach, and this is not “Summer of Antonio - Phase 3” either, but advanced marathon of Phase 3 of one top runner, 1997 Domingos Castro schedule. Since i´m a good friend of Bernardo Manuel, Domingos coach at that 1997 period, and in another thread you ask me how could be Marathon phase 3, and since I agree with most of Bernardo´s training I post Domingos schedule - Phase 3. I remember you that Bernardo Manuel was Rui Silva coach as well. One final comment, What you gonna read it´s not beginners training. It´s the result of an early long career that starts with aerobic improve as the main goal in early seasons.

The training schedule of Domingos Castro – winter 1997

06/Mars/1997 - Wednesday

AM – 30min AR (AR=aerobic run) + flexibility exercises +

6 sprint strides

Track 10X300m/44.5 AVG (AVG=average) Rec=55sec/200m ahead on track (Rec=recovery) + 15min AR

(workout target – SPECIAL short intervals with short-active recovery)

He runs 10X300m=3000m total in about his 1500m to 3000m race pace, BUT WITH JUST 55seconds to cover 200meters as interval recovery.

PM - 45min AR

07/Mars/1997 - Thursday

AM – 80min AR + flexibility exercises + 6 sprint strides

PM – 60min AR + flexibility exercises + 6 sprint strides

08/Mars/1997 - Friday

AM – 60min AR + flexibility exercises + 6 sprint strides

PM - 60min AR + 6 sprint strides

09/3/1997 - Saturday

AM – 30min AR + flexibility exercises + 6 sprint strides + 15min AR

Track 7X1200m/3:15-3:17 AVG Rec= 2:30/stand + 5X200m/all flat out AVG/30segs

(workout target – SPECIFIC 10000m+cross workout and SPECIAL short interval marathon workout)

PM – 40min AR

10/Mars/1997 - Sunday

AM – 30min AR + 60min/LT tempo run– in about 18.5 k in 60min

(workout target – SPECIAL 10000m+cross+marathon LT run)

PM - rest

31/Mars/1997 - Monday

AM – 50min AR + flexibility exercises

PM – 45min AR + 10 sprint strides

11/ Mars/1997 - Tuesday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 20min AR + Track 5X500m/1:32 avg +5X200m/27.5 AVG Rec=40sec/100m + 15min AR

(workout target – SPECIAL 10000m+cross+marathon intervals short and fast than race pace)

12/ Mars/1997 – Wednesday

AM – 30min AR + flexibility exercises

PM – rest

13/Mars/1997 – Thursday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 30min AR + 6 sprint strides

14/ Mars/1997 – Friday

AM – 40min AR + flexibility exercises + 6 sprint strides +

PM - rest

15/ Mars/1997 - Saturday

AM – 15min AR + Track 5X1600m/4:30 AVG + Rec=4:00min/stand + 15min AR

(workout target – SPECIFIC 10000m race pace intervals)

PM – 30min AR

16/ Mars/1997 - Sunday

AM – 2h00min AR (very easy)

PM – 30min AR

17/ Mars/1997 – Monday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + 6 sprint strides

18/ Mars/1997 - Tuesday

AM - 30' AR + flexibility exercises + 6 sprint strides

track 15X400m/64.7 AVG Rec=40sec/100m

(workout target – SPECIAL 10000m+cross race pace intervals)

PM – 50min AR

19/Mars/1997 - Wednesday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + 6 sprint strides

20/Mars/1997 - Thursday

AM – 40min AR + flexibility exercises + 6 sprint strides

PM – 60min AR

21/Mars/1997 - Friday

AM – 30min AR + flexibility exercises + 6 sprint strides

PM - travel to Turin-Italy + 20min AR

22/Mars/1997 – Saturday

AM – 30min AR + flexibility exercises + 6 sprint strides

PM - rest

23/Mars/1997 - Sunday

AM – World Cross Country Champs = 15th place

(3rd european, 1st Portuguese athlete)

+ 15min AR

PM – rest

24/Mars/1997 – Monday

rest day

25/Mars/1997 - Tuesday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + flexibility exercises - 6 sprint strides

26/Mars/1997 – Wednesday

AM – 30min AR + flexibility exercises + 6 sprint strides+

Track 20X400m/65.5 AVG Rec=40sec/100m

(workout target – SPECIFIC race pace 10000m and SPECIAL marathon short fast intervals)

PM – 45min AR

27/Mars/1997 - Thursday

AM – 80min AR + flexibility exercises + 6 sprint strides

PM – 60min AR + flexibility exercises + 6 sprint strides

28/Mars/1997 - Friday

AM – 60min AR + flexibility exercises + 6 sprint strides

PM - 60min AR + 6 sprint strides

29/3/1997 - Saturday

AM – 30min AR + flexibility exercises + 6 sprint strides

Track 10X2000m/5:50 AVG Rec= 2:30/stand + 15min AR

(workout target – SPECIFIC race pace 10000m and SPECIAL marathon long intervals)

PM – 40min AR

30/Mars/1997 - Sunday

AM – Long run 2h 05min (about 33 kilos)

(workout target – SPECIFIC marathon long run and SPECIAL 10000m)

PM - rest

31/Mars/1997 - Monday

AM – 50min AR + flexibility exercises

PM – 45min AR + 10 sprint strides

01/April/1997 - Tuesday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 30min AR + flexibility exercises + 6 sprint strides +

Track 10X1000m/2:45 AVG Rec=2:30/100m + 15min AR

(workout target – SPECIFIC race pace 10000m intervals)

02/April/1997 – Wednesday

AM – 80min AR + flexibility exercises

PM – rest + travel to Lisbon

03/April/1997 – Thursday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 30min AR + 6 sprint strides

04/April/1997 – Friday

AM – 40min AR + flexibility exercises + 6 sprint strides +

PM - rest + Travel to Bilbau - Spain

05/April/1997 - Saturday

AM – 15min AR + flexibility exercises + 6 sprint strides

PM – Track 10.000 m European Challenge (2nd place = 27min34.77)

+ 15min AR

06/April/1997 - Sunday

AM – 60min AR + flexibility exercises

PM - rest + Travel to Lisbon -Portugal

07/April/1997 – Monday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + 6 sprint strides

08/April/1997 - Tuesday

AM - 30' AR + flexibility exercises + 6 sprint strides

track 7X2000m/6:02 AVG rec=200m/walk (not timed) + 10X400m/64.7 AVG Rec=1:30/stand + flexibility exercises

(workout target – 2000m SPECIFIC marathon race pace intervals + SPECIAL 400m intervals)

PM – 20min AR

09/April/1997 - Wednesday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + 6 sprint strides

10/April/1997 - Tursday

AM – Marathon check test/time-trial on road 20 kilo/marathon pace

5000m split in 15:36

10000m split = 31:14 (15:38)

15000m split= 46:15 (15:01)

20000m = 61:06 (15:51)

+15min AR

(workout target –SPECIFIC marathon time-trial)

PM – 30min AR + flexibility exercises

11/April/1997 - Friday

AM – 40min AR + flexibility exercises

PM – 40min AR + flexibility exercises

12/April/1997 - Saturday

AM – 45min AR + flexibility exercises + 6 sprint strides

PM - 45min AR + flexibility exercises

13/April/1997 - Sunday

AM – 90min AR + 6 sprint strides

PM - Rest

14/April/1997 - Monday

AM – 90min AR + flexibility exercises + 6 sprint strides

PM – 45min AR + 6 sprint strides

15/April/1997 - Tuesday

AM – 30min AR + flexibility exercises + 6 sprint strides

Track 5X3000m/9:00+8:54+8:52+9:02+8:43 Rec=5:00min/stand

+15min AR

(workout target –SPECIFIC marathon intervals)

PM - rest

16/April/1997 - Wednesday

AM – 40min AR + flexibility exercises + 6 sprint strides

PM - rest

17/April/1997 - Thursday

AM – 30min AR + flexibility exercises + 6 sprint strides +

outdoor 2X3min in about 3min per kilo rec=walk/not timed)

PM - rest

18/April/1997 - Friday

AM – 30min AR + flexibility exercises + 6 sprint strides

PM – rest + travel to Rotterdam

19/April/1997 - Saturday

AM – 15min AR + flexibility exercises + 4 sprint strides

PM - rest

20/April/1997 – Sunday

AM – ROTTERDAM MARATHON - 1st place - 2h07min51sec

great training post,MR.Cabral.

I am interested in a Portuguese runner very much.

Mr.cabral say,,,

castro is FT runner. pinto is ST runner.

both different training?

maru wrote:

Mr.cabral say,,,

castro is FT runner. Pinto is ST runner.

both different training?

Right. This s the reason you might see in the schedule Castro tends to runs special short intervals with SHORT ACTIVE RECOVER rather than Pinto that tends more to be like carlos Lopes: frequent AR in fast LT pace and alos more lenght recovery in the short interval workouts.

But for what i read, the issue of FT and ST was been misunderstood by many. Eventually i will post something more about the fiber issue.

I will continued to post something more about this Domingos Castro training "case of study".

DOMINGOS TRAINING main VARIABLES

Continous Aerobic Runs (aka AR in the schedule) - About this aerobic runs Domingos says that the pace is not the same for each training session. He refers that some sessions were done at 3:30min/Kilo pace to 4:30min/Kilo pace. All depends of the level of tiredness and the need of recover and regeneration, But ther´s nothing previous defined in accuracy, since castro at that 1997 was a experienced runner and he took the decision to run fast or slow when to starts the session – AR runs that´s all done by feeling as long as they are aerobics. The pace also depends if the AR is just one warmup or cooldown before and after the workout, or if he needs a more dynamic productive quite fast aerobic run.. As you may see in Domingos training schedule those AR runs – that are ever present in every day in Domingos training: twice a day, in sessions of recover and regeneration and also in the sessions dedicated to intervals training or any other training variable.

Long Ones - Domingos that never did long sessions in their entire career except when he did marathons, in the last 60 days before Rotterdam he did only once 33 kilos in 2h05min, 2 sessions of 80minutes and one of 90minutes, that last one, only 7 days before the marathon run precisely. For Domingos everything longer than 80min total run is a long one.

Twice a Day - This is a “must” of Domingos. He rarely misses to double, only when he did travel he tries to double. You may see that even in the morning before 10000m track run he does one AR easy run.

Flexibility exercises – That´s present in almost all training sessions and twice a day. We know that while doing high mileage the muscular flexibility dercreases, that he tries to minimise with flexibility exercises after each training run and for Domingos that also avoids the risk of injury.

Sprint Strides in speed progression – This are some 60-80meters speed/all out with quite complete recover done after the AR runs. Domingos said that this is interesting as biomechanics improvement as well as warmup for the workouts.

Domingos Castro plan there are several aspects of workouts that we may analyze.

SPECIFIC race pace workout sessions (and time-trail/check tests) – he did a few, but despite Domingos is on his winter-competitive phase 3 – he didn´t need of high weekly frequency, he doesn´t need of an high number of SPECIFIC Race Pace workouts as expected, because Domingos did compete a lot during this last period before the marathon.

SPECIAL workout sessions – This are sessions of shape condition and shape improve. Domingos did 2 kinds of that runs. Interval intermittent training faster and long distance runs in faster pace but slower than race pace.

Domingos typical nterval training workouts are 300s, 400s, 500s or eventually 200s with 40sec with short and active recovery

That is done as shape up conditioning – the intervals are done faster than Race pace but not extremely faster but with active recover. This intervals might be seen on the training zone that is defined as “speed endurance” as well as “aerobic power” – Domingos coach thinks that´s very effective for the improve of both aerobic and anaerobic systems as well as cardio-vascular and neuro-muscular systems; very effective coordination and biomechanics improvement as well as run economy. The fact that the interval recovery length is very short – despite that the pace isn´t so fast as that for a 3:37/7:38/13:16/27:22 PB runner – this means that the “extensive model” of the classic interval training in a modern version is here interpreted.

Final peak/taper – To be at 100% in the day of the marathon was a Domingos and Domingos coach concern. For the coach Bernardo Manuel that´s enough to run gentle and easy and get down the mileage volume one week to 4 days before the marathon to preserve the “influx” and neurological stress to be ready for a marathon.

thank you cabral.

I was interested in training of pinto.

However, now forget fiber story.

Question:

Domingos and pinto 1500m PB after marathon.

After spring marathon, was not the training so different from winter?

maru wrote:

thank you cabral.

I was interested in training of pinto.

However, now forget fiber story.

Question:

Domingos and pinto 1500m PB after marathon.

After spring marathon, was not the training so different from winter?

Yes. If you train for 1500m the specifics and special workouts are diffrent. The specifics are related to 1500m race pace. What don´t change is the mileage and the aerobic runs.

tahnk you cabral.

Portuguese runner training, is not so different through one year.

However, special training before a race.

OK?

Another question:How mentally?

Did not the Portuguese runner make much of marathon mentally either?

For example, Ryan hall　is all for marathon

Antonio,

You provided some good information regarding intervals at faster than race pace during the special phase and I have created the following workout progression for 5k racing. Could you give your opinion or suggest any changes?

22x200@115%RP (race pace)

23x200@115%RP

24x200@115%RP

10x400@110%RP

11x400@110%RP

12x400@110%RP

4x800@105%RP + 4x400@110%RP

5x800@105%RP + 2x400@110%RP

6x800@105%RP

I would do this over a period of 12 weeks during the special and specific phases, substituting workouts for races at times.

I have also prepared this progression for intervals at slower than race pace. Again could you give your opinions and suggest any changes?

3x2miles@85%-90%RP

2x3miles@85%-90%RP

6miles@85-90%RP

10x1000@95%RP

3x2000@95%RP + 4x1000@95%RP

5x2000@95%RP

6x800@100%RP

4x1000@100%RP + 800@100%RP

4x1200@100%RP

The plan is to include 1 session from the first list and 1 session from the second list each week, gradually evolving the sessions until I am doing 1 session of short intervals at faster than race pace and 1 session of long intervals at race pace.

I also intend to include a weekend long run of 90mins with the last 40-45 mins @approximately 80-85%RP to keep a high end aerobic component in my training throughout all cycles and short sprints of under 10secs on the flat and on hills.

I would greatly appreciate your thoughts on this.

Thanks

Tom