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Antonio Cabral
RE: 2 kinds of runners. Which are you?
Carlos Lopes Training Insights - PART 4

Typical training in Period 3 – From 1981 to ’85 till the end of his career

A/ When preparing for road or cross-country races

Mon – AM – 45min including 30min tempo run
Mon – PM – 50min including 25min tempo run

Tue – AM – 40min easy run
Tue – PM – 53min easy run

Wed – AM – 45min easy run
Wed – PM – 30min easy – (track) 20 x 400m in av 62.8 (~3k target pace) with 1:10 rec – 10min c/d

Thu – AM – 75min including 20min tempo run
Thu – PM – rest

Fri – AM – 50min easy run
Fri – PM – 80min easy run

Sat – AM – 20min easy – (cross-country) 7 x 1000m in av 2:37 (~5k target pace) OR 4 x 2000m in av 5:25 (~10k target pace) Irrespective of which session is done, always 3:00 standstill rec – 10min c/d
Sat – PM – 40min easy run

Sun – AM – 75min including 20min tempo run
Sun – PM – rest

B/ When preparing for track races

Mon – AM – 45min run easy
Mon – PM – 50min including 25min tempo run

Tue – AM – 40min including 30min tempo run
Tue – PM – 50min easy run

Wed – AM – 70min including 20min tempo run
Wed – PM – 30min easy – (track) 15 x 400m in av 62.1 (~3k target pace) with 1:15 rec – 10min c/d

Thu – AM – 75min including 20min tempo run
Thu – PM – rest

Fri – AM – 60min easy run
Fri – PM – 60min easy run

Sat – AM – 25min easy – (track) 5 x 1000m in av 2:36 (~5k target pace) OR 4 x 2000m in av 5:21 (10k target pace) Irrespective of which session is done, always 3:00 standstill rec – 10min c/d
Sat – PM – 40min easy run

Sunday – AM – 70min easy run
Sunday – PM – rest

C/ When preparing for the Marathon

Mon – AM – 60min run easy
Mon – PM – 80min including 30min tempo run

Tue – AM – 40min easy
Tue – PM – 70min including 40min tempo run

Wed – AM – 70min including 20min tempo run
Wed – PM – 30min easy – (track) 15-20 x 400m in av 62.1 (~3k target pace) with 1:15 rec – 10min c/d

Thu – AM – 75min including 20min tempo run
Thu – PM – 60min easy run

Fri – AM – 60min including 40min tempo run
Fri – PM – 60min easy run

Sat – AM – 40min easy – (track) 6 x 2000m in av 5:20 (~10k target pace) with 3:00 jog rec – 10min c/d
Sat – PM – 60min easy run

Sun – AM – 1hr 30min total (20min warm-up + 40min at marathon pace + 20min at HM pace + 10min at 10k pace)
Sunday – PM – rest

Weekly average during the marathon preparation = 180-200 km (110-125 miles)

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