Training of Sondre Moen between Valencia HM (59:48) and Fukuoka Marathon (2:05:48)

5:04/M for 2k's if 3:09.3/k was the real pace.

spanish central wrote:

xcvxcvxcv wrote:

week 2: most runs 6:10>5:53.

Key workout is 18.6M@5:14/M with 10x2k's averaging about 4:58 and 10x1k recoveries at 5:30.

That workout is pretty tough at altitude.

You sure about those 2k repeat times?

Renato, what kind of altitude conversion do you use to calculate appropriate workout paces?

Renato,

I am very appreciative of your continued posts in spite of all of the garbage that continues to be posted on these boards. I imagine that I speak for many when I say thank you for taking the time to impart your knowledge to the rest of us.

The question has been asked several times about what you would change from your 2003 book "A Scientific Approach to the Marathon." I am particularly interested in the table of different intensities and types of workouts that you recommend for each. You have posted similar tables of training zones several times over the years for different events, but that is the only one I have ever read that is focused on the marathon. What would the intensity zones look like according to your training system in this day and age of the marathon?

Anyone who's ever trained in Iten, I'm sure will testify just how impressive those paces are. The place is very undulating and almost all roads lead downhill from there.

Renato states he generally progresses his runs to sub 3.45 (6min mi) pace by the end when he'd be running almost entirely uphill. Even without adjusting for altitude it would probably equate to at least 3.30 on the flat. Nothing amazing in isolation, but pretty much every single 'recovery' workout is run like this.

Renato - it would be good to get your view on these recovery runs and if they are all this intense

georgiarunner17 wrote:

What's more impressive than his marathon time is that Sondre made the jump to simply being able to handle this training volume/intensity. How did he build up to this? Obviously he has been a sub-elite runner for a long time, but this is a whole other level.

EEEE PEEEEE OOOOOOOHface

Slow hobbyjogger wrote:

Sorry! I am not JS. Just a hobbyjogger that in JS can see a great coach on his way up.

In fact I have tested JS 20 by 400s with rest down to 120 bpm a couple of times now, and I am

surprised how good they feel. Try them, maybe you like them too?

Jesus Christ shut the hell up please will you.

just curious on what exactly he is imparting on us?

he shows a week here and there of workouts? what did non of you guys ever have coaches who kept detailed notes on the day to day workouts? the day, month and year, the temp, if it was windy and if it was what direction. the warm up and at what pace, if there was strides, stretching or form drills. then the workout...what was planned and what was actually achieved, and what kind of cool down there was, stretching, massage, ice bath/hot springs/or sauna.....you guys didnt have that or dont do that?

well i have to say no wonder you guys absolutely adore him.....i think a coach who doesnt do all that is pretty low budget.

and this running at 6:00 pace isnt that insane. back in college at the SAME elevation as iten, yes its pretty much IDENTICAL

alamosa = 7,543

iten = 7,874

and i would say most of the guys were running 5:50-6 for their easy runs, cant say for braun since i wasnt training with the distance guys at that time, but non of them got to 2:05 for the marathon.

"but but but but his training is soooo structured and written down in a note book"

for all of you you have or had coaches who just hold a stop watch and thats it, you were truly robbed

Bingo.

Jama Aden doesn't just stand around with pudgy Barry Fudge (UK Athletics director) holding a stopwatch.

Jama has a "special" training program.

whats his special training program? EPO doesnt work so what is he doing? Renato has never coached runners to the speeds that aden has especially on the womens side. and we know EPO doesnt work, especially on top tier athletes who are from altitude, like diababa.

is he doing faster shorter runs? more or less recovery? basic and intrinsic drafting?

PLEASE TELL ME HIS "SPECIAL" program...ughhhh im dying over here wishing and wanting to know! must be why mo went to him instead of renato, right? its for this special program?

m!ndweak wrote:

whats his special training program? EPO doesnt work so what is he doing? Renato has never coached runners to the speeds that aden has especially on the womens side. and we know EPO doesnt work, especially on top tier athletes who are from altitude, like diababa.

is he doing faster shorter runs? more or less recovery? basic and intrinsic drafting?

PLEASE TELL ME HIS "SPECIAL" program...ughhhh im dying over here wishing and wanting to know! must be why mo went to him instead of renato, right? its for this special program?

From: Jama Aden

Date: April 7, 2012 12:03:45 PM PDT

To: “Salazar, Alberto (ETW)”

Subject: Program today

Hi Alberto

hope every thing is going great with you and your Athletes

after couple of month Iten altitude training we come back back

and kakis First session was good

4x1000m 2.32, 2.32, 2.31 and 2.30 then 7 minutes rest 600m 1.21. then 400m 52 and 200m 25 kaki si running 1500m in Doha

the Other guys did 5x 200m hill then come to the track 500m 1.05 , 300m 38 and 25 then again 5x200m hill and back to track

500m 1.05 , 300m 38 and 200m 24

every one feels good Iten was Awesome place to Train

truly yours

There is 100% recovery from a hard workout in only one 20 to 30 minute cryochamber session... at my British Manor Spa.

Coach Alberto says this is the biggest reason for all of the running success of Sir Mo Farah.

It is not "special" workouts from Jama Aden...or Bart Yasso.

is she the british version of kim "botox" kardashian?

Hi Renato! Do you really coach Geoffrey Kirui or does he train mostly at his home on his own? You communicate after his win in Boston he did not run as much as you want. Is that correct? He did at most 90 mpw . He ran not so good in Delhi half, how come?

I used think that Jama's skill was in the way he held the stop watch. But I've become suspicious. I think all the magic lies in the way he blows that whistle and those sunglasses, wow those sunglasses, something magical in them.

m!ndweak wrote:

is she the british version of kim "botox" kardashian?

"The Only Way is Essex"

Many thanks for another useful thread coach Canova!

Can you give us a sample training schedule for the off season or post race recovery?

STFU JS.

i wonder if she will make a sex tape with mo and "leak" it.....prob more likely to get a chance of a sex tape of saladbar and rupp instead

About Geoffrey Kirui, during the first period (lasting from 6 to 3 months before the Marathon) I give him some indication, and he trains for his own following the key workouts I gave him, deciding the days of recovery according his own feeling.

We start the REAL preparation for the Marathon about 3 months before the race (in the case of Boston we'll start on 10th Jan).

During the special and specific period Geoffrey follows a more precise schedule, that I prepare week after week, and we have one session every week together (sometimes I go Keringet, which is 4 and half hours by car from Iten, sometimes he comes Iten, when we have specific training at Marathon speed).

In Keringet it's possible to train for increasing the general resistance and the strength endurance, but isn't possible to run really fast, because there is no one meter flat. So, sometimes we use the track, which is the only flat area available.

But, during the last 12 weeks, we need some specific workout at Marathon Pace, and this is possible in Iten or courses near Iten (Moiben, Kaptuli, Nangili).

It's true he ran a little mileage, and I try to move him, "pole pole", to a higher volume. But this process has to be gradual, having as final goal the best preparation for Olympics 2020.

Hi Renato,

Thanks for your posts. What kind of workouts would Geoffrey be doing 4-5 months before the race, like between November or December until you start with him in January?