Kenyan 1500m/mile training?

Are you serious??

steepler2010 wrote:

Hello Renato!

I`m a steepler. Have a milage question. How much km pr week you think is a minimum you have to run to be a 8.20 steepler?

Thanks:)

Marsh ran his AR on ~50 km/week. Of course he ran closer to

8:09 so the minimum training load for 8:20 would be closer to ~30 km/week.

jepp. why?

1 altitude tent for sale. cheap.

stop asking your stupid, pointless, ignorarnt, individualized questions. the thread was ruined by 8th graders like you.

You are right that the key to coaching is inspiration. I don't think that anyone would argue that with you.

Mr. Canova posted information that directly contradicted what many in the US believe is the best training principle regarding altitude..."live high train low". In asking questions about his thoughts on that, nobody was being sycophantic or grasping with tweezers.

I would agree that asking numerous specific questions like "how many miles do I need to run to be an 8:20 steepler?" will not advance the knowledge base of these boards, but neither will your haughty, self aggrandizing response to people asking an extremely valid question (a question which Mr. Cannova graciously answered in great detail)

CoachB wrote:

You are right that the key to coaching is inspiration. I don't think that anyone would argue that with you.

Mr. Canova posted information that directly contradicted what many in the US believe is the best training principle regarding altitude..."live high train low". In asking questions about his thoughts on that, nobody was being sycophantic or grasping with tweezers.

I would agree that asking numerous specific questions like "how many miles do I need to run to be an 8:20 steepler?" will not advance the knowledge base of these boards, but neither will your haughty, self aggrandizing response to people asking an extremely valid question (a question which Mr. Cannova graciously answered in great detail)

Yikes. Haughty and self-aggrandizing! My apologies, CoachB!

I did get carried away there a bit.

Renato Canova wrote:

Only several years later, studying the lactic reaction in altitude with a group of French scientists, we discovered that SO HIGH INTENSITY FOR A LACTIC WORKOUT COULD PROVOKE A REVERSAL OF THE POLARITY OF THE MEMBRANE. Practically, the athlete is no more able to eliminate the rubbish rimaining in his cells, and the cells cannot receive the right nutrition. In this case, the sensation is to have legs always very heavy, a feeling of "chocking", like a stagnation of lactate inside. The problem is that, ecceeding in this type of training, this situation becomes irreversible, and the athlete is no more able to have any type of endurance for

Wow, where can we read more about this? Which study was this?

deleuze wrote:

CoachB wrote:

You are right that the key to coaching is inspiration. I don't think that anyone would argue that with you.

Mr. Canova posted information that directly contradicted what many in the US believe is the best training principle regarding altitude..."live high train low". In asking questions about his thoughts on that, nobody was being sycophantic or grasping with tweezers.

I would agree that asking numerous specific questions like "how many miles do I need to run to be an 8:20 steepler?" will not advance the knowledge base of these boards, but neither will your haughty, self aggrandizing response to people asking an extremely valid question (a question which Mr. Cannova graciously answered in great detail)

Yikes. Haughty and self-aggrandizing! My apologies, CoachB!

I did get carried away there a bit.

Accepted :)

Renato Canova wrote:

30' easy + exercises of reactivity : 10 times 30" jumping with blocked knees + 10 times 30m bounding + 4 sets of 3 starts from different position (on the ground)...

30' easy + exercises of rapidity : 10 x 30" skipping very fast + 10 x 20" heels-to-buttocks very fast + 10 x 50m running very fast in high frequency (very short strides)...

30' easy + exercises of explosivity : 10 sets of 10 squat-jumps + 10 sets of 30 sagittal splits + 10 sets of 5 jumps with knees to the chest...

** Circuit for strength endurance :

60m sprint

40m skipping

60m sprint

40m bounding

60m sprint

40m heels-to-buttocks

100m sprint

10 squat-jumps on the place (recovery 6')

Love this, I need to start incorporating some of this into my program. Obviously much toned down to begin with.

"10 x 30" skipping very fast"

That's what I was forgetting!

B!tchin thread, some serious knowledge posted. Thanks!

I agree. This thread kicks ass. Bookmarked right away. Looking forward to many revisits back to see what I can learn from this and apply to what I'm currently trying to do.

Any updates of Silas Kiplagat's recent training?

Mr. Canova

Does this burnout just happens at altitude? I mean doing the same by that athlete but at sea level could have changed the outcome?

And how do you develop your lactic capacity being unable to do reps with low rest?

How long time would you guys think is the least it takes to fully develop ones lactic tolerance?

Mr. Canova

Can you give the percentages of different training speeds on different periods (Introduction, General, Special and Specific) for 1500/3000 m type athlete, who is running both indoors and outdoors and maybe some cross on Nov/Dec/Jan?

Thanks

Hello Renato,

you gave us at the beginning of this thread an overwiew of the fundamental period of one of your 1500m runner(I suppose it is Silas Kiplagat training?) and i would like to thank you for this very useful information (I have even saved this thread on my hard drive to be sure to always find it).

A bit more than three months have been spent since, and I find it would be really helpful and very informative to see how the training has evolved for this same athlete since this fundamental period (I suppose he is now in special period or even in specific period?).

Would it be possible for you to show us this evolution? That would be a great illustration for your overall training philosophy.

I hope we will here from you soon. Your comments are always appreciated and allow us to "open our mind" and learn to train better.

Regards from France.

ThomasB

Renato, could you please show us Silas Kiplagat's special and specific period training logs?

...and when did S. Kiplagat start intervals with spikes?