HRE wrote:
I have a bio of Viren that actually does have a lot of his training logs included. If you're interested in the title I can look for it and maybe you can find a copy. Or maybe it's one you have.
I actually stayed with one of Finland's better marathon runners for a while in 1975. I don't believe that he counted his AM runs in his totals. I think Viren did count the AM runs. Lydiard's guys didn't count them in their glory days.
Yes, I have seen those logs. The logs had his annual training volumes and some random training weeks if I remember correctly. However, when I read the books I was expecting some information about his training philosophy and why he does train that way. One thing which I found weird is that (if I remember correctly) during some periods he even trained three times a day for several weeks but usually twice a day. Things like this were never explained.
What I personally liked a lot was books from Kari Sinkkonen (Pekka Vasala's coach). His training methods were 90% the same as Arthur Lydiard's. Unfortunately, I haven't actually read any of Arthur Lydiard's books yet (they are hard to find here in Finland) but I have read basically all the reliable information about him on the net (not letsrun.com).
Kari Sinkkonen used three different aerobic workouts and one fartlek workout during the base period. He called the aerobic workouts what could be translated as 'even paced workouts (EP)'.
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EP[hard]: run at the maximum aerobic effort, 'steady state'. About 3:20 for elite runners.
EP[normal]: run at pretty pleasant pace (I think it could be the most economical pace [moving fast but not very tiring] if there is one?). About 4:00 for elite runners.
EP[easy]: run at easier pace than EP(normal). About 4:40 for elite runners.
Fartlek: not specific distances or times (I think?). A lot by feel. Intensity wasn't that great: these exercises usually covered the same amount of distance as EP(hard)!
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I can't remember the exact details but I think the week rhythm was like this:
EP(hard)-EP(normal)-EP(easy)-EP(hard)-EP(normal)-Fartlek- EP(easy)
The distance covered by the exercises where about this (x=any distance):
Fartlek: 4x
EP[hard]: 4x
EP[normal]: 5x/6x (if one was 5x then the other was 6x in the weekly schedule)
EP[easy]: 6x/7x (if one was 6x then the other was 7x in the weekly schedule)
For example, for about a 100km/week runner this could have been a weekly schedule (x=3 km):
M: EP[hard] 12 km (from counting 4*3 km)
T: EP[normal] 15 km (from counting 6*3 km)
W: EP[easy] 18 km (from counting 6*3 km)
T: EP[hard] 12 km (from counting 4*3 km)
F: EP[normal] 18 km (from counting 6*3 km)
S: Fartlek 12 km (from counting 4*3 km)
S: EP[easy] 21 km (from counting 7*3 km)
However, often the Sunday workout was even longer (in this case could be 25+ km) and the fartlek a little shorter (depends on the intensity).
Every third or fourth week was easier (60-70% of the usual intensity) or the weeks when you needed it - it was stupid to try to follow the schedule when you couldn't do it (Pekka Vasala did sometimes 140 km/week but then dropping down to 70km/week the next week. This was because he had a lot of injury problems and had to take a lot of rest days).
Kari Sinkkonen used the same way of doing hill exercises as Lydiard. However, Sinkkonen sometimes used shorter but steeper hills or longer but not so steep or something in between. Sometimes the hills were only 100-150m long but steep (I think Pekka Vasala used even shorter hills!). Usually they were about 400m long. The hill phase was 4-6 weeks.
What I liked a lot was how the book explained the low intensity intervals and high intensity intervals. The low intensity intervals were done usually around the race pace, but the intensity was not as high as in competitions (so that you could train more often).
I think it's not the right way to count the distances that some people use. Let's say someone who trains for 10k decides to run 5 times 2 km in 10k race pace. He might think that it's the same as running 5 times 160 m in 800m pace but it obviously isn't. I think this is because for shorter distances it is always quicker to recover even if a short distance and a fast distance are both done at maximum effort. It is easy to think it this way: sprinters usually run 3 races within a very short period of time: heats, semifinals and finals are usually within 2 days. In 2009 Usain ran 2 runs in the first day (heat and quarterfinal) and two more (semifinal and final) the next day. And we all know what happened in the final. Now imagine a 10k runner doing this - impossible. This is also why it takes so long to fully recover from a marathon - same goes with training.
This is why in Kari Sinkkonen's system 800m runners ran around 2400m (3 times the race distance) in total during low intensity intervals, 1500m runners around 4500m (3 times the race distance), 5000m runners around 7500m (1,5 times the race distance) and 10000m runners around 10000m (1 time the race distance).
Sinkkonen again used three pace system. For 800m runners the system was like this:
Workout 1: 12*200m in faster than 800m race pace
Workout 2: 8*300m in 800m race pace
Workout 3: 4*600m in slower than 800m pace
For 1500m runners:
Workout 1: 20*200m in faster than 1500m race pace
Workout 2: 10*400m in 1500m race pace
Workout 3: 5*800m in slower than 1500m race pace
For 5000m and 10000m runners I can't remember them very well, but what was interesting was that the intervals almost never were longer than 1 km. For example 5k/10k runners used 200m intervals too like 800m/1500m runners: although at lower pace but more in number (to cover around 7,5 km/10 km in total -> up to 50 times).
High intensity intervals were almost like competitions. If you had a race then the race was the perfect workout itself for this purpose but if you didn't have then you had to have your own race, which this workout means. So these exercises was done to the point of extreme tiredness like running in big races. These were done rarely, just during the last month or two before the big race of the season to prepare for it, but not within the last 10 days. Finns actually did one of these exercises as their last hard exercise (to fully empty their body from energy) about 10 days before the big race. After that it was just easy workouts to get body fully recovered. This helped them not only physically but mentally as well (I think that the mental aspect played a bigger role: one type of "last hard" exercise for a 5k/10k runner was running 50 m hard followed by running 50 m a little easier for 5 kilometers (uneven pace workout). Lasse Viren's coach claims that Lasse ran this exact workout in total time of 13:20 just two weeks before the Olympic games: of course it is easy to win anyone with the confidence this type of workout brings).
However, for high intensity intervals Pekka Vasala sometimes used hill running. These didn't have much to do with hill training done during the hill phase: as high intensity intervals they were much shorter and much higher in effort, like a race. This is why some sources say that Pekka Vasala did hill training only a few weeks before the games but the exercises he did then shouldn't be confused with the hill phase workouts. I think that using hills when running these exercises might be mentally easier and help you if you have some injury problems and can't run on a flat track.
For those who know nothing about Pekka Vasala, he won the 1500m in 1972 Olympics (the race Jim Ryun was supposed to win). Before the games he was actually considered as a 800m runner after running 1:44.5 (European record back then, 0.2 seconds off the WR) but decided to take part in 1500m because it was "less risky". A few weeks after the games he ran 1:44.5 again in the 800m (it remains as a mystery what would have happened to Wottle if he had taken part in the 800m). His career ended quickly after 1972 because of his injury problems.
And to stay on the topic: Pekka Vasala didn't count the morning runs, they weren't even on the schedule and they certainly weren't on his training logs.