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blon
Training of Ingrid Kristiansen
I just found some good stuff regarding the training of Ingrid Kristiansen (eliterunnertraininglogs.blogspot.se). I think it´s interesting to see the low percentages of anaerobic training and LT training. Instead she did alot of solid aerobic running at 3:45 - 4:00/km.
Any thoughts? Does anyone have more info?

Training records for Ingrid Kristiansen found at: http://www.idrett.no, info coming from her coach Johan Kaggestad.
Kristiansen Biographical Data:

Born 1956, Norway.
1985: London Marathon WR 2:21.06
1986: 5000m WR 14:37.33 and 10000m WR 30:13.76

INGRID KRISTIANSEN'S TRAINING 1986:

The training year:
F1: General preparation period 1
F2: General preparation period 2
F3: Specific preparation period
F4: Competition period 1
F5: Rest and preparation period
F6: Competition period 2
F7: Active recovery


Week during general preparation period:

30.12 1985 - 05.01 1986

Mon
am: 20km (1h15min) treadmill + 4xstrides 3:45/km
pm: 15km (1h) cross-country skiing

Tue
am: 12km treadmill, 3.40 – 4.00 min/km + 5xstrides
pm: 16km treadmill incl. 2x15 min p/5min (3.10 min/km)+strides+strenght+plyos

Wed
30km cross-country skiing

Thu
am: 14km treadmill + 5xstrides
pm: 16km treadmill – average pace sub 4.00 min/km

Fri
am: 10km treadmill + 5xstrides + strengt + plyos
pm: a) warm-up b) fartlek 8-6-5-4-3-2-1min; p=1/4 of the interval-length ; (8 min gives 2 min rest). c) warm-down

Sat
a) 20km cross-country skiing b) strength + plyos

Sun
37km cross-county skiing


Week during specific preparation period:

26.05 - 01.06 1986

Mon
am: 12km (45min) + plyos 3:45/km
pm: 13km (50min) 3:51/km

Tue
am: 11km (45min) 4:05/km
pm: 17km (1h 10min) 4:07/km

Wed
am: 11km (45min) 4:05/km
pm: Track-work; a) warm-up 5km, b)3000m m/4x200m –time 9.05, c) warm-down = 5km.

Thu
Travel day (no training)

Fri
10km (50min) in New York

Sat
10km road (31.45 – nr.1) very hot and humid conditions.

Sun
25km (1t 40min) 4:00/km


Week during competition period:

30.06 – 06.07 1986

Mon
am: 11km (45min) + 10 x hill-bounding 4:05/km
pm: 10km treadmill incl; 4-3-2-1min. P/ = 1/2 of the interval length.

Tue
am: 8km treadmill (30min) 3:45/km
pm: 20 x 200m p/100m jog (ran with the guys)

Wed
14km treadmill (55min) 3:56/km

Thu
am: 12km (55min) 4:35/km
pm: 14km treadmill (first 8km at 4.00min/km, then 6km at 3.10min/km)

Fri
12km (50min) + 5 strides 4:10/km

Sat
am: 8km treadmill (30min) 3:45/km
pm: 10000m Bislett Games. WR; 30.13:76 (last 5000m: 15.02)

Sun
am: 11km + 6 strides
pm: 11km + 4 strides


Average mileage between 18.11.1985 - 26.10.1986 (49 weeks): 155km/week including skiing (7,4%).

Based on Coe and Martin's terminology:

87,9% (6701km) of the mileage was aerobic training.

4,7% (357km) was run between 3.10-3.40 min/km (39 work-outs) = LT training

3,5% (265km) was aerobic capacity training (45 work-outs)

0,37% (28,3km) was anaerobic capacity training (10 work-outs)

0,12% (9,3km) was strides (no lactate) (166 work-outs)

3,6% (273,8km) was competitions (28)

Strength training: 37 work-outs lasting 10-15 min after a aerobic workout.

Plyometrics: 65 work-outs lasting 10-15 min.

Hills: 5 work-outs

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