Anyone have notes aside from the Noakes book?
Anyone have notes aside from the Noakes book?
I did have some programs from an old running magazine, but as far as I remember was pretty standard stuff. Will have a look and see what I can find for you. What would you want those for?
I recall Noakes being stunned at how little he did and how well he ran. Also, Noakes noted some unusual aspects of his periodization, but never mentions what he did during those periods. Just curious if those workouts are mentioned anywhere.
Noakes includes Temane and Xolie Yawa in his book for the purpose of promoting his less is more beliefs. Both of these gentlemen functioned on low volume, high intensity programs (like Ian Syster and many of the South Africans). 100k per week is a typical middle-long distance runner volume for this group of South Africans.
Credits to Running Science:
MATTHEWS TEMANE’S TRAINING PROGRAM 2 WEEKS BEFORE HIS WORLD HALF MARATHON RECORD
Monday
AM: 40:00-50:00 jog
PM: 16km (48:00-50:00)
Tuesday
AM: 40:00-50:00 jog
PM: Track: 2x800m (2:07, 2:10); 2x600m (1:34, 1:35); 2x400m (57sec, 58sec)
Wednesday
AM: 40:00-50:00 jog
PM: Cross-country 12km
Thursday
AM: 40:00-50:00 jog
PM: 8x400m hills
Friday
AM: 40:00-50:00 jog
PM: 8km time-trial (23:00)
Saturday
AM: 40:00-50:00 jog
PM: Fartlek: 3x (3’ fast, 5’ jog, 2’ fast, 5’ jog, 1’ fast, 6’ jog)
Sunday
Rest
Keep in mind that this is 2 weeks before his WR 1:00:11, so the volume is likely to be lower than usual. It is also reported that he covered 15 km commuting per day during his childhood and teenage years, much like his fellow South African runner Zuelele Sinqe.
Massive Bump!
Thought that it will be appropriate to share his lower volume track and cross country days too. All of this is taken from Running Science.
MATTHEWS TEMANE’S LATE BASIC / EARLY SPECIFIC TRAINING PROGRAM FOR TRACK RUNNING
Monday
AM: 16km (medium)
PM: Weight training
Tuesday
AM: 10km (easy)
PM: 2x600m each in 1:27 with 30sec rest
2x400m in 50sec with 30sec rest
4x300m in 38sec with 1min rest. 6min rest between all sets
Wednesday
AM: 10km (easy)
PM: 8x300m hill repeats (fast)
Thursday
AM: 16km (easy)
PM: 4x(2x400m) each in 56sec with 30sec rest between reps, 4min between sets
Friday
AM: 10km (easy)
Saturday
AM: 18-20km (medium)
Sunday
Rest
My interpretation:
Looks like training for the 1500m/mile, with so many mile paced reps and faster. That Tuesday workout...holy sh1t! Mileage is lower, approximately 120km /75 miles a week with some w/u and c/d, probably jogging recovery too. He ran 3:38 for the 1500m and 3:55 for the mile.
XC training coming up...
MATTHEWS TEMANE’S LATE BASIC / EARLY SPECIFIC TRAINING PROGRAM FOR ROAD AND CROSS-COUNTRY RUNNING, from Running Science
Monday
AM: 16km (medium)
PM: Weight training
Tuesday
AM: 15km (fast)
PM: 10km (easy)
Wednesday
AM: 16km (easy)
PM: 8x400m hill repeats at 90% effort
Thursday
AM: 10km (easy)
PM: 10km (medium)
Friday
AM: 10km (easy)
PM: Fartlek
Saturday
AM: 20-25km (easy)
Sunday
Rest
Training Paces:
Easy pace: ±3:50/km
Medium: ±3:20/km
Fast: 3:00-3:10/km
Nice, thanks for sharing
Training volume for the half marathon works out to be ~100 mile week, while for xc it's ~90 miles