I'd like to start a discussion of the training methods used in Ethiopia. I'm sure most of us have read this: (http://web.archive.org/web/20050416023749/http://web.ics.purdue.edu/~bpence/Bekele/Bekele_Training.html) at some point. Renato has also talked about their training a few times:
"In Ethiopia, 95% of the athletes come from the area of Arsa, about 120 km far from Addis Ababa (that is the correct English name), and live all together in town : there is a group of National Team, but the best "private" athletes use to join with National Team for the more significative trainings during the week. All the athletes go running twice per week at 3200m of altitude, using military lorries able to transport 30-40 runners. Twice er week all the group is on track, with some difference in training, but very similar programs" (http://www.letsrun.com/forum/flat_read.php?thread=324262&page=1)
"All the Ethiopians use short sprints on track (with spikes). Gebre, for example, every week uses repetitions of 60m (may be 10 times), like a true sprinter." (http://www.letsrun.com/forum/flat_read.php?thread=222028&page=7)
"If you see the Wup of Bekele and the Ethiopians, they run their last 10'/15' very fast" (http://www.letsrun.com/forum/flat_read.php?thread=3205309&page=1)
From these and several other references, I've come up with this:
- The warm-up for every hard workout and race includes a lot of drills (see Youtube videos) and the last part of the running (I've seen everywhere from "the last few minutes" to 4 miles) is at tempo pace/effort.
- 2 group workouts on the track per week. The workouts are high-volume and almost always include long intervals at 3k-10k pace and short intervals really fast. Speeds and recovery seen to be the same as they might do at sea level.
- All running is in Addis or close by (~8000ft). The group also runs on Mt. Entoto (10000ft) at least twice per week.
- All-out sprints in spikes twice per week (not sure if this is the same day as the track workouts).
- Distance runs in the country or forest are REALLY hilly.
- Not sure on overall volume. I've seen 2-3 hours/day in 2 runs and that Haile in the '90s never got much over 125 miles/week
- Most seem to do some type of gym work similar to Gebrselassie (very low weight, high reps; see the Flotrack workout video)
I have too many sources to post them all. Anyone have anything in particular that they've read?
The part I'm really interested in is the inspiration. Dr. Wolde-Meskel Kostre, longtime national team coach, got his PhD from a Hungarian university in the late 1960s, so there's an obvious Eastern Bloc influence.
Anything anyone has to say would be appreciated. NO DRUG TALK!