I just found some good stuff regarding the training of Ingrid Kristiansen (eliterunnertraininglogs.blogspot.se). I think it´s interesting to see the low percentages of anaerobic training and LT training. Instead she did alot of solid aerobic running at 3:45 - 4:00/km.
Any thoughts? Does anyone have more info?
Training records for Ingrid Kristiansen found at: http://www.idrett.no, info coming from her coach Johan Kaggestad.
Kristiansen Biographical Data:
Born 1956, Norway.
1985: London Marathon WR 2:21.06
1986: 5000m WR 14:37.33 and 10000m WR 30:13.76
INGRID KRISTIANSEN'S TRAINING 1986:
The training year:
F1: General preparation period 1
F2: General preparation period 2
F3: Specific preparation period
F4: Competition period 1
F5: Rest and preparation period
F6: Competition period 2
F7: Active recovery
Week during general preparation period:
30.12 1985 - 05.01 1986
Mon
am: 20km (1h15min) treadmill + 4xstrides 3:45/km
pm: 15km (1h) cross-country skiing
Tue
am: 12km treadmill, 3.40 – 4.00 min/km + 5xstrides
pm: 16km treadmill incl. 2x15 min p/5min (3.10 min/km)+strides+strenght+plyos
Wed
30km cross-country skiing
Thu
am: 14km treadmill + 5xstrides
pm: 16km treadmill – average pace sub 4.00 min/km
Fri
am: 10km treadmill + 5xstrides + strengt + plyos
pm: a) warm-up b) fartlek 8-6-5-4-3-2-1min; p=1/4 of the interval-length ; (8 min gives 2 min rest). c) warm-down
Sat
a) 20km cross-country skiing b) strength + plyos
Sun
37km cross-county skiing
Week during specific preparation period:
26.05 - 01.06 1986
Mon
am: 12km (45min) + plyos 3:45/km
pm: 13km (50min) 3:51/km
Tue
am: 11km (45min) 4:05/km
pm: 17km (1h 10min) 4:07/km
Wed
am: 11km (45min) 4:05/km
pm: Track-work; a) warm-up 5km, b)3000m m/4x200m –time 9.05, c) warm-down = 5km.
Thu
Travel day (no training)
Fri
10km (50min) in New York
Sat
10km road (31.45 – nr.1) very hot and humid conditions.
Sun
25km (1t 40min) 4:00/km
Week during competition period:
30.06 – 06.07 1986
Mon
am: 11km (45min) + 10 x hill-bounding 4:05/km
pm: 10km treadmill incl; 4-3-2-1min. P/ = 1/2 of the interval length.
Tue
am: 8km treadmill (30min) 3:45/km
pm: 20 x 200m p/100m jog (ran with the guys)
Wed
14km treadmill (55min) 3:56/km
Thu
am: 12km (55min) 4:35/km
pm: 14km treadmill (first 8km at 4.00min/km, then 6km at 3.10min/km)
Fri
12km (50min) + 5 strides 4:10/km
Sat
am: 8km treadmill (30min) 3:45/km
pm: 10000m Bislett Games. WR; 30.13:76 (last 5000m: 15.02)
Sun
am: 11km + 6 strides
pm: 11km + 4 strides
Average mileage between 18.11.1985 - 26.10.1986 (49 weeks): 155km/week including skiing (7,4%).
Based on Coe and Martin's terminology:
87,9% (6701km) of the mileage was aerobic training.
4,7% (357km) was run between 3.10-3.40 min/km (39 work-outs) = LT training
3,5% (265km) was aerobic capacity training (45 work-outs)
0,37% (28,3km) was anaerobic capacity training (10 work-outs)
0,12% (9,3km) was strides (no lactate) (166 work-outs)
3,6% (273,8km) was competitions (28)
Strength training: 37 work-outs lasting 10-15 min after a aerobic workout.
Plyometrics: 65 work-outs lasting 10-15 min.
Hills: 5 work-outs
Training of Ingrid Kristiansen
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i remember a SI article about her treadmill running in her basement for 20K+ longer runs. staring at a poster of joanie.
she had a website where it was all about training aerobically - really eschewing regular interval stuff.
SI article:
http://sportsillustrated.cnn.com/vault/article/magazine/MAG1065389/3/index.htm -
Lots of good info here aswell:
http://ingridkristiansen.com/english/scandinavian-endurance-training/running/ -
This part of the SI article caught my eye,
"First, Ingrid had to make some changes. She married Arve in 1981 and moved with him to the oil port of Stavanger, on Norway's remarkably mild west coast. There she could run year-round for the first time. And for coaching she turned to Kaggestad, a former 5,000-meter man who directed the Norwegian Nike distributorship. "She had built up tremendous aerobic capacity from the age of ten," he says. "But she had done no sophisticated training."
Many argue one of the keys the Kenyan runners' success is that they have tremendous aerobic capacity because they start "training" at a very young age. -
Bumping this thread.
This is a great thread. I think Kristiansen is often overlooked. I mean, she ran crazy fast. Didn't she hold the 5k, 10k and marathon word record simoultaneously?
By the looks of it, she trained harder than most female runners do today -
9.3 km of strides in 166 sessions =56m/session. WTF?
