Antonio, very similar to Italians?
Antonio, very similar to Italians?
Mr. Cabral:
Very interesting indeed and, I may say, spot-on with your observation with Japanese! Well, let me just say: "Why do you think I left Japan!?"
But not all. Obedience and discipline are indeed a huge part of Japanese culture and ingrained in their training philosophy. Somebody started a thread titled "Japanese marathon monk" and Seko may be a good example for that. Of course, Seko was probably capable of winning the Olympic gold medal but managed to finish 15th and 8th (something like that...of course, I was even wrong about Aburaya's placing!). Now I have my own theory; I love ski jump and I was watching, I believe, 1992 winter Olympic Games and saw Japanese jumpers face-painted the Japanese flag. Some had a little ponytail (these are guys!). I couldn't believe it! Those Japanese monk athletes who were "ordered" to have crew-cut!? Then I thought; perhaps they would do well from now on... You see, Japanese had always been very tense. They were never relaxed. How do you expect to perform at the very top level when you are NOT relaxed? At the first LA Olympics in, what, 1932 (check), the Japanese sprinter, Yoshioka who was probably the fastest in the world upto 50m, was expected to win. He was given a bandana by one of his fans. The Japanese flag, the rising sun, was drawn....with blood! What a pressure! When you can't relax, you tense up. When you're tense, you cannot perform at your best.
Now Japanese athletes are more relaxed. I saw Naoko Takayashi, minutes before Sydney Olympic marathon, dancing to her walk-man. I thought, she'd do well. She did. Shibui has her hair dyed and always makes funny comments. When she ran her debut 2:23, she said, at the press conference, something about her aXX cracking and couldn't run fast....on national TV! Every coach has their style. Koide (Takahashi's coach) seems to be very relaxed and friendly. There are others who are much more tight-aXX that you can, as Ferris B would say, stick a coal in his aXX you'll get a diamond. They still have had some success believe it or not (winning the world champs) but their runners seem to have much more problem, if not immediately, later on. And that ritual of the head coach not speaking directly...yeah, I have seen it first hand too. I think it's absolutely stupid. It's either trying to keep, as you said, hierarchical order right that the athlete is not worthy of speaking directly to the head coach; or because the head coach usually is the tight-aXXed one that they are trying to get that tense relayed to the athletes (so they have a buffer--the assistant coach, or a messenger).
There’s so much more than just a training program, isn’t it? And that’s what makes coaching fun.
obrigado outra vez para a informação, Antonio.
Yes i saw that you live in USA actually.
Well, that are amazing post your ones. Since long ago that i´m a bit like Cerrutti, i think that all knowledge and culture apart from training and running made us grow. I take so many details for my training concepts from art, culture, movies. Everyone need to expand as a human being. Never forget that before we are runners, we are human beings.
About Sato i did hear that long sessions (50kilos) in 4AM or so...this is obedience and quite non-sense. Sato he is a coach now, right?
Let me tell one think. the Sato´s main problem have a name in that LA Olymoics - not Salazar, not Rod Dixon, but Carlos Lopes. No way i could have been loose ! For a guy that usualy when we ask him "about next race?" he simply said "Let´s see" a few days after the olympics Lopes said "I´m going to win, ther´s no way that i don´t loose". After the maraton he did confess that´s the easier wins at top level that he did. Thus, my friend, forget Sato...(LOL)
Now, about Japan. I´m glad that the atitudes they are changing, times are changing and we run for a global world.
What have say about Japan, evenatually that´s past classic, traditional Japan.
And that´s not fair to say that japaneese they have no artistic or creative sense. Even in the dust and mud sometime they grow the beautifull flowers.
If we think about Mishima - the novel writer (that made also arakiri) or the genius that´s Akira Kurosawa - really a movie director genius: the seven samuray, Ran and much more. I recommend to you all. If we think about Ryuichi Sakamoto - since the Yellow magic Orquestra band to classic music and the love from brasilen Bossa-Nova music style, and also that he played in sveral movies as "Merry Christmas Mr Laurence " with David Bowie also by a japaneese movie director and also hos role in "The Last Emperor" from the italien Bernardo Bertolluci. Beatifull muusic that of Sakamoto.
All that shows that japaneese they have an deep artistic sense, that goes more for "balance art" the sense of beauty and harmony than aciidental artists that think that to be cretive we need to take drugs and create in unbalance.
Some years ago I´ve see a movie about japan that really enjoy me, that´s Toquio-Gan from the German Wim Wenders. We undrestand a duel between what we have comment, the past and the present japan.
Naoko Takahashi, Olympic Gold medal winner in Sydney, seems to run Sato style too.
"... or 50 in the morning, 20 in the afternoon, ..."
http://www.japantimes.co.jp/cgi-bin/getsp.pl5?sp20030109a1.htm
Same principles have delivered results for Mizuki Noguchi, Olympic gold medal winner in Athens.
"... Noguchi averages about 750 miles per month in her marathon preparation, with an occasional 40-mile day. ..."
https://www.runningtimes.com/issues/04oct/Noguchi.htm
Forget Takahashi and Noguchi? Nonsense?
Vanderlei Lima - not "de" Lima and not Lime" but "Lima".
You need to write correct that portuguese name, better than my english !
But who said - forget Naoki Naoko Takahashi or Naguchi ? Not me !
And who said - forget Sato? Not me !
I said forget Sato in that Olympic LA run, or i´m wrong that Lopes didn´t win that one.
And who said "forget ultra-long ones" ? Not me. If you want to know Alberto Chaiça also did an entire marathon in 2h30min in the hilly course of an altitude stay 2000m meters altitude - in Tenerife - Spain.
But Vanderlei Lima, to wake up at 4AM and do that quite asleep, with no revitalisement - that´s quite mad !
Yu need to understand this - Carlos Lopes did eat 2 beefs with fried potatoes the day before his 2:07:12 - world record - and also Lase Viren said that he takes milk very frequently, or that chineese Wang Xungia did take turtle blood frequently, but that aren´t that the reasons because they did what they did. So, i think the same with the japanese marathon plan. That´s not because that long run that they did what they did, that´s because they have talent, and a multitude of training elements that the mileage volume and that ultra-long runs are just a detail under a large context.
Antonio,
Very good education for me, thank you. Question for you, not about marathon but 5k, 1k repeats at race pace, how many would you reccomend and how much recovery? As little recovery as possible?
Gentilo
I want to be "gentile" with you, but i can´t answer that question really. In what period of your 5000m training you want to do that 1000m reps? What are your training background? What are your specific workouts apart than this 500m workouts? How many days/weeks/months it last to that 5000m run - consider that you train for a single 5000m target in the season ? So many details about your training that i don´t know of you and your training that could change my answer. Well, i just say my opinion based in my mainstream concepts.
If the workout goal that race pace in 1000m sets, after 20min easy wormup i would try for a 5000m run and the workout goal traget that´s "resistence" - to delay the race pace during some distance/duration that can allows you to run your 5000m the workouts goes like this.
3-7 sets of 1000m/estimate race pace recover=3 minutes standing/easy jog.
In the end i will do some 10min easy cooldown once again
I will start with less sets (early in the season) and will try to progress to more sets closer to the race. But usually 5 sets that´s enough. I don´t do that workout if that´s not distant at least 6-7 days before the run.
I don´t use that shorter intervals (like 1min) in 5000m race pace, that´s too short as recover. I don´t agree with that short recover for 1000m race pace. If you are able to run that 1000m sets in Race pace with 1min rest, then something is wrong, or you are a good workout performer than a competor or you will gain more if you try more sets wwith longer recover. I know that some american coaches use that, but in my opinion that´s a mistake.
Now, that workout of 1000m sets that i consider a routine workout, despite that´s not an easy one. But if i want to check the shape for a runner for 5000m, before the run (1 to 3 weeks before) i will advise 5X1000m, first 4 sets in race pace and the last one all out, but with 8 to 10 minutes recover ! That´s good chech test, not workout. In this case you see that the interval is still longer.
In an ultimate situation, if you are a experienced runner and i feel that you are in shape i will try that check test that goes like that
2X2000m/5000m Race Pace + 1X1000m/all out recover=10minutes
This is a perfect check test, that tells me a lot about your chances in a 5000m run
Bravo Antonio, yes you have helped me to understand this idea. You are very generous, thank you.
Mr. Cabral:
Really enjoy our conversation. Thanks for the photos. By the way, guys, it's Seko, not Sato.
Bob Sevene did a great observation after LA Olympics. One word to describe Lopes, he said, is "focus". He knew what he wanted and he knew what needed to be done. He didn't care if he lost to Deek in Rotterdam; he didn't care if he didn't even finish NY marathon. He didn't care about money here and there, running some road races. He ran the second fastest 10k on track but knew he would be running a marathon at the Olympics. Mentality very similar, to me, to that of Lasse Viren.
I also heard Lopes declined to train high atlitide or cooler climate with the national team, opting his home turg. Seko did the same, staying in Tokyo where it's hot and humid but ended up over-training in the condition that was too hot and too humid, urinating blood.
We should talk more; I love Kurosawa, I also have Sakamoto's CD! But recently the one I actually really liked was Tom Cruise's "Last Samurai". Yeah, very Hollywoody, but spot-on. It is loosely based on the historical event on Takamori Saigo. I like the last line by Cruise: "(instead of telling how he died), let me tell you how he lived." That's how I feel about Arthur Lydiard too. By the way, you know Lopes was Lydiard's pick before LA. Everybody said he was too old. Arthur said it was to his advantage, plus his XC performance.
Nobby
I agree with all, except i one point. No chance, you are wrong if you think that Lopes didn´t care about money. Money that´s the only thing that made him run, including so many road runs - because he wins money in road roads.
In 1975 he was ready to give up because the team want to reduce his salary. he himself said in portuguese interviews that he keeps on running and try to delay his career because in the 80s start to have more money envolved in the runs. He simply did try the marathon - that he hates you need to know - he hates the marathon distance, that´s why he did so little marathon 7 in the total of his career and he give up in 3 occasions and ends 4 other occasions - one of them WR and one of them OG winner.
No doubt that what made Lopes to run and compete since young kid that´s simply the money and nothing more but the money. No doubt.
Wow -- you would think that there are easier ways to make some escudos than busting your ass to run 2:07.
bump
on track wrote:
that's not entirely true. i'm coached by jk and he'll have guys run stuff like 3 x 8 minutes (3 minutes r) and 2 x 4k (3-5 minutes r) at faster than 10k race pace. it's not suposed to be where you're tying up but it sure ain't in the comfort zone either. it's more like you've got the edge on and have to concentrate but it's controlled. so you're faster than that good threshold feeling but not hard enough or long enough to get you in real trouble. i'm out of college now and i don't thnk jk thinks its good to do stuff this hard with high school runners very often. while the hard stuff is important i feel i've improved most in the last year by slowing down most of my easy days and runnign more in the base period.
on track, do you live in Texas?
Trackhead
If you try a marathon and you give up as Lopes did in NY, of course that he comes back with less money than if in that same week he would win a cross run or a road run - even a local run.
You are wrong in 3 details: First we haven´t escudos no more, that´s euros our national coin.
Secondly we don´t say "obrigado PARA tudo" but "Obrigado POR tudo". We use PARA when that´s some mouvement idea. I go to Portugal - Eu vou PARA Portugal, but you do a good try, one day you will be better the portuguese than i know english.
Third, ther´s one detail about Lopes wish to win money. I estimate that in 1984 - only in that year he wins 600000 dollares - a lot of money at that time . But some months further up he have nothing, his wife start some business and waist all Lopes money wins. So, it would be easier if he satys at home and save his money !
Antonio,
My apologies on the portuguese -- I just recently bought my first album in portuguese -- some Brasilian Bossa Nova with Antonio Carlos Jobim -- nice stuff, a little bit of English on a few tracks.
How important was winning money to Lopes? Or, if he had been able to do something else to make the same amount or more with less effort than all his training, would he have done it?
Obrigado.
Dopedealer wrote:
One more qoute:
"Just to clarify one point. Do you think i believe Pinto is clear of Drugs? I don´t.
But two mounths ago, a Director of a rival team of Pinto, commenting the absence of Pinto at last world half marathon champ that Pinto say the reason is that he lost identity card and Passport so he can´t go there and compete (!?!?) this team Director goes to portuguese television saying just the same all portuguese runners say open mouth - we don´t believe Pinto is clean of drugs.
What happens? A court process against this Director, the Portuguese Federation came in defense of Pinto dignity, and they need to do a special (!?) surprise EPO test to Pinto to confirm that he was free.
But we still believe he take or had take something to do 2:06:35/27:12/13:01 and 3:37."
Pinto never touched drugs, I mean what was he a 4 cylinder with a gas tank ready to explode??? NO way.
bump
Antonio Cabral wrote:
MARATHON TRAINING - PORTUGUESE STYLE
Portuguese best performances in the Top 12 European Rankings- (athelete´s PB)
2.06.36 - Antonio Pinto POR London 2000-04-16 (34 years old)
2.06.36 - Benoit Zweierzchiewsky FRA Paris 2003-06-04 (26 years old)
2.07.12 - Carlos Lopes POR Rotterdam 1985-04-20 (38 years old)
2.07.13 - Steve Jones GBR Chicago 1985-10-20 (30 years old)
2.07.20 - Vincent Rousseau BEL Berlin 1995-09-24 (32 years old)
2.07.23 - Fabian Roncero ESP Rotterdam 1999-04-18 (28 years old)
2:07.27 - Julio Rey ESP Hamburg 2003-04-07 (31 years old)
2.07.29 - Stefano Baldini ITA London 2002-04-14 (30 years old)
2.07.47 - Antonio Pena ESP Berlin 2000-09-10 (30 years old)
2.07.51 - Domingos Castro POR Rotterdam 1997-04-20 (33 years old)
2.07.54 - Alejandro Gomez ESP Rotterdam 1997-04-20 (30 years old)
2.07.57 - Abel Anton ESP London 1998-04-26 (35 years old)
Top 5 Portuguese performances
2.06.36 - Antonio Pinto POR London 2000-04-16 (34 years old) EUR. REC.
2.07.12 - Carlos Lopes POR Rotterdam 1985-04-20 (38 years old)
2.08.33 - Manuel Matias POR Kyong-ju 1994-03-20 (31 years old)
2.09.11 - Joaquim Pinheiro POR Otsu 1997-03-02 (36 years old)
2:09:25 Alberto Chaiça POR 2003-08-30 Paris St. Dennis WC (29 years old)
It can be seen that a large majority of the European runners competing at a high level achieve their best performances when they are into their mid thirties. There is a strong Spanish representation in the rankings, which becomes more apparent if we look at deeper performance lists. By studying the European top 50 lists the dominance of the Spanish and Italian runners is emphasized. Despite the domination of the lists by athletes from these two countries, Portugal’s performance in having 3 runners in the top 10 is impressive considering that it has a population of only one quarter that of Spain, or one sixth of that of Italy or the UK. To further emphasize the level of Portuguese success, they have achieved two Olympic titles through Carlos Lopes and Rosa Mota, two World Titles by Manuela Machado, numerous big city wins (e.g. Pinto in London), as well as team medals in the World Marathon Cup.
THE BASIS OF THE PORTUGUESE METHODOLOGY
There are two prime characteristics of the Portuguese marathon runner. While there may be slight variations in the approach of each individual athlete, everyone follows the same program in principle.
1/ Every athlete follows the same formula of 3 types of specific workout within a one week period that is used by athletes training for shorter distances.
However, unsurprisingly when formulating a marathon program the main requirements are considered to be a high volume of mileage to develop aerobic fitness and the ability to cope with glycogen depletion. These qualities are needed to race successfully over the entire 42 195 meters and are the prime aims of marathon runners all over the world, regardless of the training system used.
Later in the text I will describe in more detail the specific elements of the marathon training methodology, but in general it can be said that the basic elements of the dominant Portuguese methods for the shorter distances are simply modulated to become more specific to the marathons demands.
As outlined above, the methodology consists of 3 basic types of session performed within the weekly schedule. These sessions are:
i. Sets of short repetitions at faster than race pace
ii. ‘Long’ repetitions at race pace
iii. Anaerobic Threshold runs (at least once a week)
When preparing for the marathon a long run is included once each week.
2/ The Portuguese train as middle / long distance specialists for most of the year. They only deviate from the usual plan when they begin to prepare for a specific marathon.
There are two consequences of this principal:
They do no training for what they term ‘marathon speed’. This is not considered necessary because of the frequent training and competition on the track, road, and country throughout the rest of the year. The term they use is that they are ‘polyvalent’ runners who compete year around and do no specialized marathon training when not preparing for a target event.
Contrary to some modern ideas, the start of a marathon career is not normally considered until the runner is into their thirties. Carlos lopes ran his first marathon at 31 and became Olympic Champion at 37. Alberto Chaica was 4th in the Paris World Championships last year in his second marathon at the age of 29.
In many cases, marathon specialization is considered as a natural process that gives athletes a ‘second chance’. This can only be achieved if it is based on years of consistency providing a base of stamina and endurance. In fact it is considered the norm for an athlete to specialize in longer distances as their career progresses. It is very rare to see a top level Portuguese runner make a marathon debut before their late twenties or early thirties.
The usual approach is to initially attempt to fully explore a runners talent and potential over the range of shorter distances. It is only when it is felt that each runner has achieved their limit over these distances that the step up is normally considered. One interesting aside is that it is not unusual for these runners to achieve personal best performances over distances from 1500m to 10000m as well as good cross country and road performances in the same year as they achieve their best results in the marathon.
This is illustrated in the case of Carlos Lopes who became Olympic marathon Champion in the same year that he ran a PB of 27:16 for 10000m and ran a marathon World record soon after winning the World Cross Country. Other examples are Domingos Castro who ran 1500m and marathon PB’s in the same year, and Antonio Pinto who ran European records in the 10000m and marathon as well as PB’s at the 1500m and 5000m in the same year (1998). These examples demonstrate the belief that focus on the marathon can actually improve performance in the shorter distances as well.
It is believed that a balance must be achieved. Training for specific marathons is not as effective as having periods where training between marathons is geared towards training and competition over shorter distances.
The main reason for the decision to delay the start of marathon specialization until the early thirties is to allow enough time to accumulate a large volume of general endurance training through consistency over a number of years rather than trying to accumulate a high level of endurance in a short time frame. It is viewed as a long-term process where years of basic aerobic training and competition over shorter distances provide the basis for marathon success.
By using this approach, the transition from the shorter distances to the marathon is a relatively easy one. Again using Alberto Chaica as an example, we have known for a long period that his future career lay in the marathon, but he stayed with the shorter road races for a while. Despite this, his long-term development was still aimed at the marathon distance. We feel that this decision to delay the marathon specialization will result in greater eventual performance levels than if specialization had commenced earlier. His early work which resulted in a sub 28:20 10K as well as good performances in road mile races which are common in Portugal laid the basis for his later performances which earned him 4th position in Paris and qualification for the Athens Olympics.
The aim of these examples is not to demonstrate that there is no chance of becoming a top class marathon runner if you specialise before the age of thirty. There are plenty of examples of Kenyans and other Africans who achieve top class performances in the early 20’s. However, the approach we use is that a young runner should start with the training required to compete well over the shorter distances to start with (especially the aerobic and anaerobic threshold training). If performed consistently and correctly, this training for the shorter races now acts as ‘invisible’ marathon training that is gradually accumulating over time.
PERIODIZATION OF MARATHON PREPARATION
The typical specific preparation cycle for a marathon runner usually lasts for 8-12 weeks, although in some cases this can extend to 16. This period is divided into 3 phases that focus on different training elements. This is very similar to the normal training cycle used for middle and long distance competitions.
1/ INTRODUCTORY PHASE (PHASE 1)
Initially we commence with a transitionary regime. The main aim is to increase mileage and volume of specific training. The target is to attempt to double the volume of repetitions normally performed in a session, while keeping the distance of the repetitions constant.
During this process a particular feature of the Portuguese approach is that the normal short repetitions at faster than race pace are continued. However, these are again doubled in volume. For example, if the normal session is 15x400m, then this is expanded to 30x400m. This doubling of volume is the ultimate target and is not necessarily achieved immediately upon the start of the specialized training. However, the point is that training does not immediately start purely with workouts over long distances.
Hopefully you can see that this first phase of the preparation is simply progressing the normal routine training to become more EXTENSIVE (we use the term modulation of training volume). The basic training input is still maintained (long runs, threshold runs, target race pace runs, and shorter reps at faster than race pace).
Examples of the progression during this phase are e.g. Pinto who ran 30-40x400m instead of 15-20x400m that he performed outside of the marathon preparation period, or Manuela Machado who expanded her short repetitions to 25-30x400m. If the distance of the repetitions remains the same as outside of the marathon preparation then the number is simply increased. However, sometimes volume is expanded through an increase in the length of the repetitions instead. For example, 400’s may become 500’s, 600’s, 800’s or even 1000’s to 2000’s. These would be considered long repetitions during preparation for the shorter distances but obviously are short in the context of the marathon.
The same principle is applied to the longer repetitions. So 5-10x1000m may become 10-20x1000m. These longer reps can also be expanded in distance to sometimes become runs on the road for certain periods of time as opposed to the usual 1000 – 2000m. These sessions can eventually become long continuous runs at high speeds over distances of 5-7-12-15-20km.
In addition to these specific sessions the volume of the other basic aerobic runs is also increased. These can vary from recovery runs (termed ‘passive’ runs) to more ‘dynamic’ runs (for example progression or fartlek runs). Although this volume is expanded it must allow the athlete to maintain adequate intensity during the more specific sessions.
SUMMARY OF SESSIONS DURING PHASE 1
SHORT REPETITIONS (200m to 500m-600m), performed at faster than race pace, they move to longer distances (800m-1000m-1500m-2000m-3000m reps) and aim to double the total volume performed. These are mainly performed on the track. Obviously the doubling of the volume leads to a reduction in average pace. The appropriate speeds are considered to be between 100 and 105% of TDRP (Target Distance Race Pace).
LONG REPETITIONS (Performed at TDRP). 1000, 2000, 3000m repetitions also aim to double the volume while using the same repetition distance. They also gradually move to longer repetitions (3000-5000-6000-10000m reps). These repetitions can be performed on the track, but due to their long duration many athletes prefer to perform these on measured road circuits.
The long continuous runs at slower than Race pace (anaerobic threshold runs) are also progressively extended in distance. The usual 6-8 km runs (20-40 minutes approximately) may eventually reach 15-20km (or 60-90 minutes). These are always performed away from the track on all terrain’s and surfaces.
It is also in this first phase that long training runs are introduced. These are usually performed weekly and the target is simply to be able to run continuously for the duration of the marathon race at a steady pace. This means that the runs progress from 2h to 2h15 then 2h30. When this point is reached there is no more benefit to be achieved from running for even longer time periods at a steady pace. At this point LONG SPECIFIC RUNS are commenced. These are over a pre-determined distance rather than for a pre-determined duration. These runs start at a comfortable aerobic pace, but at some pre-determined point the pace is increased until over the last few miles it is as close to race speed as possible. These runs aim to develop the ability to maintain a race pace after already covering a great distance and while in a state of glycogen depletion.
2/ SPECIFIC PHASE (PHASE 2)
This is considered to be the main or fundamental phase. The introductory phase should result in good general physical condition, and an improved ability to cove the 42.195Km with no problems. However, this training is still rather general and still not specifically directed towards the ability to successfully race the entire distance. From this point onwards the emphasis is placed on the acquisition and improvement of a good marathon RACE PACE. This specific preparation usually begins at around the mid point of the complete marathon training plan. For example, if a total of 12 weeks are set aside for the entire preparation, this more specific training would start at week 6-7.
In this phase the training is still centered around the 3 basic types of training session, although there are further progressions within each.
SHORT REPS. These are still mainly performed on the track. However, while the standard rep distances when training for a 5-10000m race may be 200, 300, 400 or 500m might be approximately 10-20% of race distance, for a marathon runner these are very short indeed. In fact even 1000, 2000, or 3000m reps can be considered short in the context of the marathon. Therefore during this phase of training 10-20x1000m or 10x1 mile or 7-10x2000m or 5-8x3000m at approximately 102% of TDRP with short active recoveries are commenced. A typical session such as this may be performed with one minute recovery periods.
LONG REPS. If 1000-3000m distances are considered short for a marathon runner, then obviously the length of the longer repetitions also needs to be extended. This can be up to anything like 4000, 5000, 6000-8000-10000m per rep. It is not uncommon for the top Portuguese athletes to perform sessions such as 4-5x5000, or 3x8000m or 2x10000m at TDRP or faster in the later stages of this more specific phase. The actual duration of the recovery between repetitions is not considered to be of great importance, the priority is to maintain race pace over an extended distance rather than manipulate the recovery period. These sessions can still be performed on the track although some athletes will also perform them on measured road circuits (these should be as flat as possible). Psychologically this is much easier than performing endless laps during each session. One final but important point is that the athlete always aims for a negative split during these sessions (i.e. the speed of the repetitions should increase as the session progresses). The very successful Italian runners appear to have used a similar strategy.
LONG INTENSE RUNS. These were similar to typical anaerobic threshold runs in the earlier phase, and were maintained for a pre-determined duration. At this stage of preparation this work is usually incorporated into the later stages of the weekly long run. We have found that at this point these threshold runs are basically close to marathon pace runs. Therefore the pace during these is actually very close to that used during the long repetitions at TDRP.
THE LONG RUN With the norm being to perform one long run a week there is usually a total of 8-12 long runs performed during preparation for each marathon. The Portuguese use the same principles as the Italians in the structure of this run. There are basically 2 types – the long EASY run, and the long SPECIFIC run. The easy run is performed for a certain duration of time, usually close to the estimated marathon performance time. The length of this run is gradually extended over the period of the training (e.g. 1h45-2h-2h15-2h25). Only when this run has reached the required duration then the specific runs over a certain distance are commenced. . Here they again start at a moderate pace, but accelerate to as close to race pace as possible after around the 25Km point has been reached. This is usually maintained for a further 8-10Km (or 20-40 minutes). The final long run will be performed on the weekend before the marathon race, but this will be another easy run of approximately 2 hours. We feel that it is important that the body does not loose the ability to use fats as a fuel following glycogen depletion. For those who use the carbohydrate depletion diet, this can serve as the depletion run.
3/THE TAPER WEEK (PHASE 3)
This consists of no more than slow runs from 4 to 8-10km (20-40 minutes) and a short threshold session 4 days before the race. However, there starts to be a slight reduction in training mileage from 2 weeks before the race. This might mean, for example, that mileage in the penultimate week before the race is 50-70% the weekly average over the entire 12 weeks of preparation up to that point.
One final essential point to make with regards to the Portuguese methodology is that we do not aim for sudden large advances in each individuals training levels. Therefore, although the marathon requires a special preparation period it is better to use a gradual transition from the normal training profile throughout the rest of the year as opposed to aggressive changes in the training profile.
Antonio Cabral
tl;dr
HamSandwich wrote:
Antonio Cabral wrote:MARATHON TRAINING - PORTUGUESE STYLE
Portuguese best performances in the Top 12 European Rankings- (athelete�s PB)
2.06.36 - Antonio Pinto POR London 2000-04-16 (34 years old)
2.06.36 - Benoit Zweierzchiewsky FRA Paris 2003-06-04 (26 years old)
2.07.12 - Carlos Lopes POR Rotterdam 1985-04-20 (38 years old)
2.07.13 - Steve Jones GBR Chicago 1985-10-20 (30 years old)
2.07.20 - Vincent Rousseau BEL Berlin 1995-09-24 (32 years old)
2.07.23 - Fabian Roncero ESP Rotterdam 1999-04-18 (28 years old)
2:07.27 - Julio Rey ESP Hamburg 2003-04-07 (31 years old)
2.07.29 - Stefano Baldini ITA London 2002-04-14 (30 years old)
2.07.47 - Antonio Pena ESP Berlin 2000-09-10 (30 years old)
2.07.51 - Domingos Castro POR Rotterdam 1997-04-20 (33 years old)
2.07.54 - Alejandro Gomez ESP Rotterdam 1997-04-20 (30 years old)
2.07.57 - Abel Anton ESP London 1998-04-26 (35 years old)
Top 5 Portuguese performances
2.06.36 - Antonio Pinto POR London 2000-04-16 (34 years old) EUR. REC.
2.07.12 - Carlos Lopes POR Rotterdam 1985-04-20 (38 years old)
2.08.33 - Manuel Matias POR Kyong-ju 1994-03-20 (31 years old)
2.09.11 - Joaquim Pinheiro POR Otsu 1997-03-02 (36 years old)
2:09:25 Alberto Chai�a POR 2003-08-30 Paris St. Dennis WC (29 years old)
It can be seen that a large majority of the European runners competing at a high level achieve their best performances when they are into their mid thirties. There is a strong Spanish representation in the rankings, which becomes more apparent if we look at deeper performance lists. By studying the European top 50 lists the dominance of the Spanish and Italian runners is emphasized. Despite the domination of the lists by athletes from these two countries, Portugal�s performance in having 3 runners in the top 10 is impressive considering that it has a population of only one quarter that of Spain, or one sixth of that of Italy or the UK. To further emphasize the level of Portuguese success, they have achieved two Olympic titles through Carlos Lopes and Rosa Mota, two World Titles by Manuela Machado, numerous big city wins (e.g. Pinto in London), as well as team medals in the World Marathon Cup.
THE BASIS OF THE PORTUGUESE METHODOLOGY
There are two prime characteristics of the Portuguese marathon runner. While there may be slight variations in the approach of each individual athlete, everyone follows the same program in principle.
1/ Every athlete follows the same formula of 3 types of specific workout within a one week period that is used by athletes training for shorter distances.
However, unsurprisingly when formulating a marathon program the main requirements are considered to be a high volume of mileage to develop aerobic fitness and the ability to cope with glycogen depletion. These qualities are needed to race successfully over the entire 42 195 meters and are the prime aims of marathon runners all over the world, regardless of the training system used.
Later in the text I will describe in more detail the specific elements of the marathon training methodology, but in general it can be said that the basic elements of the dominant Portuguese methods for the shorter distances are simply modulated to become more specific to the marathons demands.
As outlined above, the methodology consists of 3 basic types of session performed within the weekly schedule. These sessions are:
i. Sets of short repetitions at faster than race pace
ii. �Long� repetitions at race pace
iii. Anaerobic Threshold runs (at least once a week)
When preparing for the marathon a long run is included once each week.
2/ The Portuguese train as middle / long distance specialists for most of the year. They only deviate from the usual plan when they begin to prepare for a specific marathon.
There are two consequences of this principal:
They do no training for what they term �marathon speed�. This is not considered necessary because of the frequent training and competition on the track, road, and country throughout the rest of the year. The term they use is that they are �polyvalent� runners who compete year around and do no specialized marathon training when not preparing for a target event.
Contrary to some modern ideas, the start of a marathon career is not normally considered until the runner is into their thirties. Carlos lopes ran his first marathon at 31 and became Olympic Champion at 37. Alberto Chaica was 4th in the Paris World Championships last year in his second marathon at the age of 29.
In many cases, marathon specialization is considered as a natural process that gives athletes a �second chance�. This can only be achieved if it is based on years of consistency providing a base of stamina and endurance. In fact it is considered the norm for an athlete to specialize in longer distances as their career progresses. It is very rare to see a top level Portuguese runner make a marathon debut before their late twenties or early thirties.
The usual approach is to initially attempt to fully explore a runners talent and potential over the range of shorter distances. It is only when it is felt that each runner has achieved their limit over these distances that the step up is normally considered. One interesting aside is that it is not unusual for these runners to achieve personal best performances over distances from 1500m to 10000m as well as good cross country and road performances in the same year as they achieve their best results in the marathon.
This is illustrated in the case of Carlos Lopes who became Olympic marathon Champion in the same year that he ran a PB of 27:16 for 10000m and ran a marathon World record soon after winning the World Cross Country. Other examples are Domingos Castro who ran 1500m and marathon PB�s in the same year, and Antonio Pinto who ran European records in the 10000m and marathon as well as PB�s at the 1500m and 5000m in the same year (1998). These examples demonstrate the belief that focus on the marathon can actually improve performance in the shorter distances as well.
It is believed that a balance must be achieved. Training for specific marathons is not as effective as having periods where training between marathons is geared towards training and competition over shorter distances.
The main reason for the decision to delay the start of marathon specialization until the early thirties is to allow enough time to accumulate a large volume of general endurance training through consistency over a number of years rather than trying to accumulate a high level of endurance in a short time frame. It is viewed as a long-term process where years of basic aerobic training and competition over shorter distances provide the basis for marathon success.
By using this approach, the transition from the shorter distances to the marathon is a relatively easy one. Again using Alberto Chaica as an example, we have known for a long period that his future career lay in the marathon, but he stayed with the shorter road races for a while. Despite this, his long-term development was still aimed at the marathon distance. We feel that this decision to delay the marathon specialization will result in greater eventual performance levels than if specialization had commenced earlier. His early work which resulted in a sub 28:20 10K as well as good performances in road mile races which are common in Portugal laid the basis for his later performances which earned him 4th position in Paris and qualification for the Athens Olympics.
The aim of these examples is not to demonstrate that there is no chance of becoming a top class marathon runner if you specialise before the age of thirty. There are plenty of examples of Kenyans and other Africans who achieve top class performances in the early 20�s. However, the approach we use is that a young runner should start with the training required to compete well over the shorter distances to start with (especially the aerobic and anaerobic threshold training). If performed consistently and correctly, this training for the shorter races now acts as �invisible� marathon training that is gradually accumulating over time.
PERIODIZATION OF MARATHON PREPARATION
The typical specific preparation cycle for a marathon runner usually lasts for 8-12 weeks, although in some cases this can extend to 16. This period is divided into 3 phases that focus on different training elements. This is very similar to the normal training cycle used for middle and long distance competitions.
1/ INTRODUCTORY PHASE (PHASE 1)
Initially we commence with a transitionary regime. The main aim is to increase mileage and volume of specific training. The target is to attempt to double the volume of repetitions normally performed in a session, while keeping the distance of the repetitions constant.
During this process a particular feature of the Portuguese approach is that the normal short repetitions at faster than race pace are continued. However, these are again doubled in volume. For example, if the normal session is 15x400m, then this is expanded to 30x400m. This doubling of volume is the ultimate target and is not necessarily achieved immediately upon the start of the specialized training. However, the point is that training does not immediately start purely with workouts over long distances.
Hopefully you can see that this first phase of the preparation is simply progressing the normal routine training to become more EXTENSIVE (we use the term modulation of training volume). The basic training input is still maintained (long runs, threshold runs, target race pace runs, and shorter reps at faster than race pace).
Examples of the progression during this phase are e.g. Pinto who ran 30-40x400m instead of 15-20x400m that he performed outside of the marathon preparation period, or Manuela Machado who expanded her short repetitions to 25-30x400m. If the distance of the repetitions remains the same as outside of the marathon preparation then the number is simply increased. However, sometimes volume is expanded through an increase in the length of the repetitions instead. For example, 400�s may become 500�s, 600�s, 800�s or even 1000�s to 2000�s. These would be considered long repetitions during preparation for the shorter distances but obviously are short in the context of the marathon.
The same principle is applied to the longer repetitions. So 5-10x1000m may become 10-20x1000m. These longer reps can also be expanded in distance to sometimes become runs on the road for certain periods of time as opposed to the usual 1000 � 2000m. These sessions can eventually become long continuous runs at high speeds over distances of 5-7-12-15-20km.
In addition to these specific sessions the volume of the other basic aerobic runs is also increased. These can vary from recovery runs (termed �passive� runs) to more �dynamic� runs (for example progression or fartlek runs). Although this volume is expanded it must allow the athlete to maintain adequate intensity during the more specific sessions.
SUMMARY OF SESSIONS DURING PHASE 1
SHORT REPETITIONS (200m to 500m-600m), performed at faster than race pace, they move to longer distances (800m-1000m-1500m-2000m-3000m reps) and aim to double the total volume performed. These are mainly performed on the track. Obviously the doubling of the volume leads to a reduction in average pace. The appropriate speeds are considered to be between 100 and 105% of TDRP (Target Distance Race Pace).
LONG REPETITIONS (Performed at TDRP). 1000, 2000, 3000m repetitions also aim to double the volume while using the same repetition distance. They also gradually move to longer repetitions (3000-5000-6000-10000m reps). These repetitions can be performed on the track, but due to their long duration many athletes prefer to perform these on measured road circuits.
The long continuous runs at slower than Race pace (anaerobic threshold runs) are also progressively extended in distance. The usual 6-8 km runs (20-40 minutes approximately) may eventually reach 15-20km (or 60-90 minutes). These are always performed away from the track on all terrain�s and surfaces.
It is also in this first phase that long training runs are introduced. These are usually performed weekly and the target is simply to be able to run continuously for the duration of the marathon race at a steady pace. This means that the runs progress from 2h to 2h15 then 2h30. When this point is reached there is no more benefit to be achieved from running for even longer time periods at a steady pace. At this point LONG SPECIFIC RUNS are commenced. These are over a pre-determined distance rather than for a pre-determined duration. These runs start at a comfortable aerobic pace, but at some pre-determined point the pace is increased until over the last few miles it is as close to race speed as possible. These runs aim to develop the ability to maintain a race pace after already covering a great distance and while in a state of glycogen depletion.
2/ SPECIFIC PHASE (PHASE 2)
This is considered to be the main or fundamental phase. The introductory phase should result in good general physical condition, and an improved ability to cove the 42.195Km with no problems. However, this training is still rather general and still not specifically directed towards the ability to successfully race the entire distance. From this point onwards the emphasis is placed on the acquisition and improvement of a good marathon RACE PACE. This specific preparation usually begins at around the mid point of the complete marathon training plan. For example, if a total of 12 weeks are set aside for the entire preparation, this more specific training would start at week 6-7.
In this phase the training is still centered around the 3 basic types of training session, although there are further progressions within each.
SHORT REPS. These are still mainly performed on the track. However, while the standard rep distances when training for a 5-10000m race may be 200, 300, 400 or 500m might be approximately 10-20% of race distance, for a marathon runner these are very short indeed. In fact even 1000, 2000, or 3000m reps can be considered short in the context of the marathon. Therefore during this phase of training 10-20x1000m or 10x1 mile or 7-10x2000m or 5-8x3000m at approximately 102% of TDRP with short active recoveries are commenced. A typical session such as this may be performed with one minute recovery periods.
LONG REPS. If 1000-3000m distances are considered short for a marathon runner, then obviously the length of the longer repetitions also needs to be extended. This can be up to anything like 4000, 5000, 6000-8000-10000m per rep. It is not uncommon for the top Portuguese athletes to perform sessions such as 4-5x5000, or 3x8000m or 2x10000m at TDRP or faster in the later stages of this more specific phase. The actual duration of the recovery between repetitions is not considered to be of great importance, the priority is to maintain race pace over an extended distance rather than manipulate the recovery period. These sessions can still be performed on the track although some athletes will also perform them on measured road circuits (these should be as flat as possible). Psychologically this is much easier than performing endless laps during each session. One final but important point is that the athlete always aims for a negative split during these sessions (i.e. the speed of the repetitions should increase as the session progresses). The very successful Italian runners appear to have used a similar strategy.
LONG INTENSE RUNS. These were similar to typical anaerobic threshold runs in the earlier phase, and were maintained for a pre-determined duration. At this stage of preparation this work is usually incorporated into the later stages of the weekly long run. We have found that at this point these threshold runs are basically close to marathon pace runs. Therefore the pace during these is actually very close to that used during the long repetitions at TDRP.
THE LONG RUN With the norm being to perform one long run a week there is usually a total of 8-12 long runs performed during preparation for each marathon. The Portuguese use the same principles as the Italians in the structure of this run. There are basically 2 types � the long EASY run, and the long SPECIFIC run. The easy run is performed for a certain duration of time, usually close to the estimated marathon performance time. The length of this run is gradually extended over the period of the training (e.g. 1h45-2h-2h15-2h25). Only when this run has reached the required duration then the specific runs over a certain distance are commenced. . Here they again start at a moderate pace, but accelerate to as close to race pace as possible after around the 25Km point has been reached. This is usually maintained for a further 8-10Km (or 20-40 minutes). The final long run will be performed on the weekend before the marathon race, but this will be another easy run of approximately 2 hours. We feel that it is important that the body does not loose the ability to use fats as a fuel following glycogen depletion. For those who use the carbohydrate depletion diet, this can serve as the depletion run.
3/THE TAPER WEEK (PHASE 3)
This consists of no more than slow runs from 4 to 8-10km (20-40 minutes) and a short threshold session 4 days before the race. However, there starts to be a slight reduction in training mileage from 2 weeks before the race. This might mean, for example, that mileage in the penultimate week before the race is 50-70% the weekly average over the entire 12 weeks of preparation up to that point.
One final essential point to make with regards to the Portuguese methodology is that we do not aim for sudden large advances in each individuals training levels. Therefore, although the marathon requires a special preparation period it is better to use a gradual transition from the normal training profile throughout the rest of the year as opposed to aggressive changes in the training profile.
Antonio Cabral
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