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RE: Mr. Renato Canova: Could You Please Answer a Question About Effective Ways to Improve the Lactate Threshold?
El Guerrouj


The things to look at is the incredible development of Mr. Peter Coes multi tier system. Salah Hissou brought this home to Marocco and started working on it in the early/mid 90s. He first copied it (like it is found in the book “Training Distance Runners” by Coe/Martin), then gradually developed it (even though it is still much of the same). Go to page 144 in the Coe/Martin book and look at table B. Here Coe suggests around 4-5 AT (anerobic treshold or lactate ventilatory treshold like he calls it) a week, 2-3 Vo2 max sessions and 1-2 anaerobic tempo sessions for long distance runners.....the El Guerrouj group does 1-2 “race pace” (Vo2 max) a week, 1-2 power workouts (anaerobic tempo sessions) and around 5-6 anaerobic treshold sessions – what they call aerobic endurance. From the information I have El Guerrouj does not do this AT work on all endurance sessions, but at least 5-6 times a week. So as you can see, the training relates a lot to the one Mr. Coe started. This is also something El Guerrouj has said in interviews himself : “In the beginning of the 80s, the British milers dominated distance running. So we simply copied their training system and adapted it to our runners” You see again, how much AT work (which is between 2.50 and 3.10 for El Guerrouj – just like this article says he runs on the aerobic endurance type runs) is done, plus Vo2 sessions and power workouts when the season gets closer. Plus strength work, like Mr.Coe writes about as well. The mileage of El Guerrouj has been recorded to around 200 km a week some weeks in the winter by observers, with an average of around 160. This includes a long single distance run of about 21 km on Sundays at 3.30 to 2.50 up at 2100 meters altitude where they drive up to (takes around 30 minutes). And all with high, high quality in the training.

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