Sweat Elite: 5 Saptamani Antrenament

Sweat Elite
8 ore ·
There are 7 different fartlek workouts Eliud Kipchoge uses in his
training: https://goo.gl/UpZkij
- 10min reps with 2min rest. 4 x 10min is most common, sometimes they’ll do 5.
- 8mins reps with 2min rest. 6 x 8min is most common.
- 6min reps with 2min rest. 8 x 6min is most common.
- 4min reps with 2min rest. 10 x 4min is most common.
- 3min reps with 1min rest. 13 x 3min is most common, sometimes they’ll do 14-15.
- 2min reps with 1min rest. 17 x 2min is most common, sometimes they’ll do up to 20.
- 1min reps with 1min rest. 25 x 1min is most common, sometimes they’ll do up to 30.
5 saptamani antrenament
30 July – AM 10 miles / 16km (60:18) | PM 5 miles / 8km (32:45)

31 July – 20min warm up (3miles / 4.6km), Drills, 4 miles tempo in 19:23 (5min
rest), 5x150m in 18.8 average (walk back rest), 20min cool down 2.5 miles
(4km)
1 Aug – Rest (light massage)
2 Aug – AM 8 miles / 12.8km (47:43) | PM 5 miles / 8km (32:54)
3 Aug – AM 6 miles / 9.65km (36:10) + 4 x 100m strides
4 Aug – 10000m Final: 1st 27:30
8 Aug – 5000m Heat: 3rd 13:26
11 Aug – 5000m Final: 1st 13:41
Sondre Moen - Track session 3 weeks before Marathon PB 2:05:48

Track:
2 x 3000m (recovery 3’) in 9:00, 8:55
3 x 2000m (rec. 3’) in 5:54, 5:55, 5:53
5 x 1000m (rec. 2’) in 2:57, 2:57, 2:57, 2:56, 2:59
6 x 500m (rec. 1’30”) in 1:27, 1:27, 1:28, 1:27, 1:27, 1:25
Fundamentals of the Lydiard
Method (Part 1 of 5)
[Article by Chelsea Ho of Sweat Elite]
This is the beginning of a five-part series with subsequent
articles diving deeper into the specifics and physiological
basis of each phase.
Almost 60 years ago, New Zealand coach Arthur Lydiard
pioneered a breakthrough in the distance running world. His
athletes included Peter Snell, Murray Halberg and Barry
Magee, who dominated the global running stage especially
at the Rome 1960 Olympic Games. Since then, his principles
stood the test of time and form the basis of most elite and
recreational training programs today.
The emphasis is on building a substantial mileage base and
limiting the frequency and duration of anaerobic sessions,
relative to other strategies at the time. Runners must listen
to their body and adjust their effort levels to prevent over
or undertraining at any one time (aka ‘Response Regulated
Training’ and ‘Feeling Based Training’).
Phases
A fundamental of the regimen is the dividing of the training
period into sequential phases. The ideal schedule spans
across 28 weeks and culminates in a peak cardiovascular,
muscular and mental condition for one major race. Each
phase is progressively shorter than the previous, with the
final weeks acting as a fine-tuner for enhanced
performance.
Phase 1: Base Training
This is a 12-week period of building a strong aerobic
capacity (aka stamina) and is considered the most
important phase. In general, each week includes 3 long
runs (1x2hrs, 2x1hrs) at an intensity that should make you
“pleasantly tired”. The other days include 1x0.5hrs run and
shorter, easier runs (aka recovery runs). The key is focusing
on the total time of each run.
To find your pace for the longer runs, you should be able to
run 15 minutes and comfortably return in a slightly faster
time. If you are unable to achieve a slight negative split,
then you will need to slow your pace. If you’re starting to
feel the accumulation of lactate, you will need to slow
down.
Lydiard recommends alternating courses between flat,
undulating and hilly in order to increase capillarization and
aerobic capacity.
Phase 2: Hill Training
The next 4 weeks incorporate hill training to develop leg
strength and flexibility, while maintaining and increasing
aerobic fitness. Find a hill with three parts: a 200-400m flat
section, a 200-300m long rise of about 5-15 degrees, and a
flat or slightly downhill section at the top for recovery.
Three days a week, warm up and then bound uphill with a
“springing” action. At the top, jog easily for three minutes
and then jog downhill to the base to repeat the uphill
bounding. Every three or four uphill repetitions, include a
few 50-400m sprints on the flat ground at the base – this
marks the end of a complete circuit. Repeat the circuits,
aiming for 1hr total workout time (including warm-up and
cool-down).
On another day, include a steady 2 or 1 ½ hour run. On the
three remaining days focus on speed: 10 repetitions of 120-
150 metres on a flat or downhill surface.
Phase 3: Speed Development
This 4-week phase involves three days of fast running
totalling about three miles. For remaining days, incorporate
the sessions characteristic of previous phases to maintain
aerobic fitness and functional leg strength. More details to
come in a subsequent article.
Phase 4: Sharpening
The 4-week phase integrates speed and stamina into a
race-specific fine-tuning. Each week involves three
fundamental workouts: 1) the long run, 2) anaerobic
workout, e.g. 2000m of 50m sprinting/50m float and 3)
time-trial for half to full race distance. Ideally do time trials
on a 400m track and record each lap time. On remaining
days, include sprint training, pace judgement, leg-speed
workouts, etc.
Tapering and Rest
For the final two weeks, continue to train daily but limit
faster running in amount and maintain a lighter effort in
longer runs. The goal should be to build mental and
physical reserve for the race.

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Sweat Elite

30 July – AM 10 miles / 16km (60:18) | PM 5 miles / 8km (32:45)

Sondre Moen - Track session 3 weeks before Marathon PB 2:05:48

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