Diagonals are quick strides on a soccer/football field. Run fast diagonally across the field, jog easy on the end line, repeat.
Diagonals are quick strides on a soccer/football field. Run fast diagonally across the field, jog easy on the end line, repeat.
This is tecar...
Some sort of electrotherapy.
As with most therapies some swear by it and some say it does nothing. I had 4 treatments and it was hard to tell if it did anything. It basically makes the injured area very hot (thus increasing blood flow I guess??) I think the 'great' thing about it is that it heats the deep tissue not the superficial tissue!
Why don't you do more volume/work at 54-56 seconds for 1500m and 58-62 per lap for 5000m.
And also more race finishing practice? there is some, but not enough?
and take away some of the marathon training - 10000 meter aspect and insert....things like
* repeat 600m in 1:22-25 with good rest. you can do more volume yet it is aerobic intensive as well as the needed anaerobic work.
* repeats of 400+200 & (58 sec, 30 sec rest, 25x seconds) good rest between these.
* reduce easy runs to 40 minutes near championship.
in the off season after a good rest, (not in olympic year)
why not focus some months on absolute power with such an athlete and see what kind of speed can be obtained?
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=4213844&page=2#ixzz1XGCsRKen
Buy your shoes from LetsRun and save 20% everday
longjack wrote:
Why don't you do more volume/work at 54-56 seconds for 1500m and 58-62 per lap for 5000m.
And also more race finishing practice? there is some, but not enough?
and take away some of the marathon training - 10000 meter aspect and insert....things like
* repeat 600m in 1:22-25 with good rest. you can do more volume yet it is aerobic intensive as well as the needed anaerobic work.
* repeats of 400+200 & (58 sec, 30 sec rest, 25x seconds) good rest between these.
* reduce easy runs to 40 minutes near championship.
in the off season after a good rest, (not in olympic year)
why not focus some months on absolute power with such an athlete and see what kind of speed can be obtained?
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=4213844&page=2#ixzz1XGCsRKenBuy your shoes from LetsRun and save 20% everday
http://www.letsrun.com/save
I´m sure Canova will listen to you and change the training of his athletes, so they will run even faster next time...
I have the feeling you're sarcastic???
Hi Renato:
I´ve red in some of your plans that you use bike for getting a neuromuscular accommodation to high cadence.
How many times a week/a moth/ in a period you should use this work and in which range of rpm to get a real improvement or adaptation???
Thanks a lot
It is fantastic that one of the worlds top coaches is willing to share and further scientific knowledge in the field of middle and long distance running.
This is real knowledge based on real performance as opposed to speculation based on primitive experiment and conjecture.
That said, to further the science, we propose things for improvement, which require many athletes and many years to verify.
The things I have proposed are not novel concepts at all.
The best athletes it was observed that the ones train with the most volume at world record race pace win championships and set records.
It is proposed to do a little less work at other paces and a little more work at race pace, along with practice finishing.
Rehearse practice finishes.
What kind of race finish practice are you talking about?
Are you talking Bolt or Kemboi like poses and dances? Centro throat slashes? Ovett like waving to the crowd? Berlino the Bear running into the cart while he is carrying you?
These are all really neat race finishes, but aren't they better if they are spontaneous rather than practiced?
longjack wrote:
Why don't you do more volume/work at 54-56 seconds for 1500m and 58-62 per lap for 5000m.
And also more race finishing practice? there is some, but not enough?
and take away some of the marathon training - 10000 meter aspect and insert....things like
* repeat 600m in 1:22-25 with good rest. you can do more volume yet it is aerobic intensive as well as the needed anaerobic work.
* repeats of 400+200 & (58 sec, 30 sec rest, 25x seconds) good rest between these.
* reduce easy runs to 40 minutes near championship.
in the off season after a good rest, (not in olympic year)
why not focus some months on absolute power with such an athlete and see what kind of speed can be obtained?
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=4213844&page=2#ixzz1XGCsRKenBuy your shoes from LetsRun and save 20% everday
http://www.letsrun.com/save
you've made this same crappy post twice now... no one cares what you would do with canova's atheletes...
Diagonals are what caused Kirui's knee injury. I don't know why Renato didn't have the commone sense to realize this?
Maybe he was too obsessed with the schedule?
I'm happy somebody from another continent can explain the reason producing the injury in Abel's knee. But I'm sorry to explain you I know exactly the reason, that has nothing to do with diagonals, because I was with him every day during his preparation, and I discovered some strange exercise he decided to do, without asking me, in his house. Abel has a lot of energy, and frequently (like the most part of African runners) decides to use it in some naive way, without knowing effects and risks. Of course, when you are able to teach them to follow completely your training phylosophy, the possibilities of injuries dramatically decrease.
It's funny like, in this site, sometimes there are people not knowing anything about the reality of top athletes (they don't know the athlete, his life, his family, his body, his problems, his ambience, his friends, his training, his psychology, his moral values, his character, etc...), thinking to know for certain solutions for every problem.
In letsrun there are a lot of wizard able to read in their magician's crystal ball. The conceit of many readers is without any limit.
Renato is it necessary to run a half marathon for a tune up to a marathon? Mary Keitany doesn't have to run Portugal. She could run a half marathon after Berlin Marathon.
jesse was a friend wrote:
Renato Canova, I have a question. I believe you are a good coach, but do you believe you could coach a white man to win a gold medal at WC or Olympic track and field in the 5000 or 10,000? If not, why not?
Coach Canova, your silence is deafening...I repeat, as good a coach as you are, do you think you could coach, say, a Chris Solinsky or Galen Rupp, to a WC or Olympic medal?
Renato i was sat next to Abel Kirui on a flight from Amsterdam to Nairobi after the 2009 roterdam marathon> i have to agree with you,the guy has so much energy i was amazed because it was 2 days after the marathon yet he showed no signs of fatigue at all.He had come 3rd behind Kibet and kwambai who were also in the same flight and were struggling to walk and carry their laggage but Kirui was ready to go,full of energy.We chatted all the way to Nairobi.He is very talkative and social and down to earth and he told me his plans and training openly.I was amazed.I think you have found an amazing athlete.I have always thought Kirui had everything except an outstanding coach and no that you are working with him am sure great things will happen.
Renato Canova wrote:
I'm happy somebody from another continent can explain the reason producing the injury in Abel's knee. But I'm sorry to explain you I know exactly the reason, that has nothing to do with diagonals, because I was with him every day during his preparation, and I discovered some strange exercise he decided to do, without asking me, in his house. Abel has a lot of energy, and frequently (like the most part of African runners) decides to use it in some naive way, without knowing effects and risks. Of course, when you are able to teach them to follow completely your training phylosophy, the possibilities of injuries dramatically decrease.
It's funny like, in this site, sometimes there are people not knowing anything about the reality of top athletes (they don't know the athlete, his life, his family, his body, his problems, his ambience, his friends, his training, his psychology, his moral values, his character, etc...), thinking to know for certain solutions for every problem.
In letsrun there are a lot of wizard able to read in their magician's crystal ball. The conceit of many readers is without any limit.
The white runners don't see them as smart runners. They just see times, that is why they are so f***ing off track. They think like the kkk and this is why they are SO slow. You know the African feel the same, as you about most whites on letsrun. This is why, they don't post on most us running sites. Afican don't like, the white man know it all bull S***.
jesse was a friend wrote:
jesse was a friend wrote:Renato Canova, I have a question. I believe you are a good coach, but do you believe you could coach a white man to win a gold medal at WC or Olympic track and field in the 5000 or 10,000? If not, why not?
Coach Canova, your silence is deafening...I repeat, as good a coach as you are, do you think you could coach, say, a Chris Solinsky or Galen Rupp, to a WC or Olympic medal?
If you take the time to read the biography of Renato, you should know that he also lead "white" runners to EC, WC and OG titles...
And he also repeated several times that in "white" countries now there is no more the talent pool and the persistence which existed before, because kids are doing something else rather than running.
(let's just take as example Italy, Finland and UK... the overall standard of running simply went downwards).
As a matter of fact, there are 100s of Africans to coach with that talent, while there are only maybe only 2-3 "whites" at similar level.
Being the difference between win and loss at top level very narrow, now it is "statistically" impossible to win something for a white because in a championship race there will always be 10 East Africans which are at the same level of even the best possible talented and well coached "white"
Tired hips, you write an awful lot like Renato Canova. Perhaps you know him? You write that Canova coached white runners to WC and Olympic titles. Then you write that it is statistically impossible for a white runner to win a championship now. I guess this must be frustrating for a Galen Rupp or Chris Solinsky to realize that they have no chance to win a championship, at least if they believe you're correct. So Canova may be one of the best coaches, but he also is no fool and selects the best athletes to work with, and if you're correct, Canova could not win championships with white athletes, nor can anybody else for that matter.
yes, unfortunately I am also italian...
anyway... your last statement is basically correct...
if you are a professional coach, obviously you aspire to work with the best talents, right ? (either for financial motives or for self-satisfaction)... now there are simply too many "white" coaches for the limited number of "white" runners...
only in italy you have top coaches such as Gigliotti, Berardelli, Rosa, Canova, etc.. and only 2 top talents (Meucci and Lalli)... so it is normal that they "must find work oversea"
(also driven by the passion to work with the most talented and committed runners...)
and I also personally agree with you that it might be almost impossible that we could see another "white" win a championship: even if we might have a white running 26'45" on 10k... there are still other 10 E.A. of similar level in the same race, so statistically his chances are slim...
sorry, I also forget to say that at the time when "whites" were winning under Canova and co, the talent pool in Europe was much deeper, while African runners were less and mainly self-coached...So before you had large pool of white runners, trained by the best coaches... and a smaller pool of african runners poorly trained...now it is simply the opposite
jesse was a friend wrote:
Tired hips, you write an awful lot like Renato Canova. Perha....or can anybody else for that matter.
Renato, thank you so much for posting these training schedules online for us to see and learn from. I know the negative posts must be frustrating, but trust that there are many people out there who greatly appreciate your efforts.