What if you were unable to wake from that dream?
How would you know the difference between the dream world and the real world?
“Coaching Middle and Long Distance Runners” – Part Five
Article by Nic Bideau
Key elements
• Regular long runs
• Fast distance runs at around the anaerobic threshold
• Intervals or repetition work
• Speed work
• Recovery runs
• Gym sessions
SPEED WORK
Speed work should always be low in volume and at speeds relevant to up to 95% maximum speed (never 100%) to 3000m race pace in relation to current fitness and over short distances never more than 400m and rarely more than 150m with long periods for recovery between repetitions. All athletes I coach (even marathon runners) do 4-5 strides over 80—120m at least 3km race pace with easy jog or walk recovery after each repetition at least once a week. Mottram, being a 1500m runner as well as a 5000m runner goes to the track once a week to run even faster. Most of his training is focused on endurance but I recognise the need to maintain his ability to run fast. I regard this as specific speed work, which should not be a huge load of anaerobic work. A favoured workout would be 4 x 120m after an easy Monday evening run when he often feels good having run once for 90 minutes the day before and having done an easy 60 minutes that morning. Each repetition would involve gradually building to 95% of top speed coming off the bend and running smooth and relaxed down the straight with a minimum very easy 280m jog between repetitions. In my view, optimal speed work should (a) never involve more than 3 or 4 reps of a maximum of 15 seconds, (b) include long periods of rest in between, and (c) not be done when the athlete is very tired.
Nic Bideau "Coaching Middle and Long Distance Runners: A Commentary" - Modern Athlete and Coach, Volume 44, Number 3, July 2006.
To be continued …
How would you know the difference between the dream world and the real world?
“Coaching Middle and Long Distance Runners” – Part Five
Article by Nic Bideau
Key elements
• Regular long runs
• Fast distance runs at around the anaerobic threshold
• Intervals or repetition work
• Speed work
• Recovery runs
• Gym sessions
SPEED WORK
Speed work should always be low in volume and at speeds relevant to up to 95% maximum speed (never 100%) to 3000m race pace in relation to current fitness and over short distances never more than 400m and rarely more than 150m with long periods for recovery between repetitions. All athletes I coach (even marathon runners) do 4-5 strides over 80—120m at least 3km race pace with easy jog or walk recovery after each repetition at least once a week. Mottram, being a 1500m runner as well as a 5000m runner goes to the track once a week to run even faster. Most of his training is focused on endurance but I recognise the need to maintain his ability to run fast. I regard this as specific speed work, which should not be a huge load of anaerobic work. A favoured workout would be 4 x 120m after an easy Monday evening run when he often feels good having run once for 90 minutes the day before and having done an easy 60 minutes that morning. Each repetition would involve gradually building to 95% of top speed coming off the bend and running smooth and relaxed down the straight with a minimum very easy 280m jog between repetitions. In my view, optimal speed work should (a) never involve more than 3 or 4 reps of a maximum of 15 seconds, (b) include long periods of rest in between, and (c) not be done when the athlete is very tired.
Nic Bideau "Coaching Middle and Long Distance Runners: A Commentary" - Modern Athlete and Coach, Volume 44, Number 3, July 2006.
To be continued …
FOOTNOTES
Thursday track program. More events than you can poke a stick at.
6.00 3000m, Hammer Throw
6.15 100m Daniels
6.30 1200/2000m Walk
6.45 High Jump
7.00 800m Higgins Handicap, Shot, Discus
7.30 200m Boag
7.45 Triple Jump, Shot, Discus, Long Hurdles
8.00 4 x 400m Relay
8.15 2000m
