Monday, November 8, 2010

Haile Gebrselassie's training and how it relates to you



I originally posted this on the mile pace thread but wanted to see what others thought.

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Just thought I'd add some more to this discussion. Haile provided a sample of his training to one his sponsers, Powerbar. Powerbar posted it on their website:

Monday
am: 60 min -- fartlek (17km)
pm: 50 min (12km)

Tuesday
am: 70 min (18km)
pm: 10km "easy" + 10x100m sprints

Wednesday
am: wu/cd + 48 min tempo (15km)

Thursday
am: 80 min (20km)
pm: 10km "easy" + 60 min in the gym

Friday
am: 75 min (18km)
pm: 10km "easy" + 10*100m sprints

Saturday
am: 6*2km @ 5:40 min w/ 3:00 min recovery
pm: 43 min (10km)

Sunday
am: 90 min (25km)

Total: ~191km/~120miles

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Now on to the explaination... I will be converting this schedule to fit a 17 min runner. First thing you have to understand is that when Haile runs 17km in 60 minutes, the equivalent would be a 60 min run and not a 17km run, done at of course a slower pace but at a near equal intensity.

Another thing you have to understand is that Haile runs a 5k in 12:39; you CAN NOT compare a 5k done in 17:00 to a 5k in 12:39, physically they are both different races that utilize different energy needs. So to get an equivalent 17 min schedule, I will compare what Haile could run in a 17 min race to a 17 min 5k runner.

A 12:39 5000m is roughly equv. to a 17:00 6590m. So from now on I will be comparing Haile's training paces as a percentage of his hypothetical 17 min 6590m race pace.

Key: Run / factor of 17 min race pace / Equiv. run & pace for a 17min 5k runner

Monday
am: 60min-fartlek(17km) / *1.369 / 8 mile fartlek averaging 7:27 pace
pm: 50min(12km) / *1.616 / 5.6 miles @ 8:50 pace

Tuesday
am: 70min(18km) / *1.508 / 8.5 miles @ 8:15 pace
pm: 10km "easy" + 10*100m / -- / 6.2 miles "easy" + 10*100m

Wednesday
am: wu/cd 48min(15km) / *1.241 / 7 miles @ 6:47 pace

Thursday
am: 80min(20km) / *1.552 / 9.4 miles @ 8:29 pace
pm: 10km "easy" + 1hr gym / -- / 6.2 miles "easy" + 1hr gym

Friday
am: 75min(18km) / *1.616 / 8.5 miles @ 8:50 pace
pm: 10km "easy" + 10*100m / -- / 6.2 miles "easy" + 10*100m

Saturday
am: 6*2km 5:40 rec: 3min / *1.099 / 6*1600m 5:59 rec: 3min
pm: 43min(10km) / *1.668 / 4.7 miles @ 9:07 pace

Sunday
am: 90min(25km) / *1.396 / 11.8 miles @ 7:38 pace

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So here's the simple version of Haile Gebrselassie's schedule converted to fit a 17min 5ker:

Monday
am: 8 mile fartlek averaging 7:27 pace (possibly altern. 6:00 mile / 8:54 mile)
pm: 5.6 miles @ 8:50 pace

Tuesday
am: 8.5 miles @ 8:15 pace
pm: 6.2 miles @ 8:15-9:07 pace + 10*100m sprints

Wednesday
am: 4 mi wu/cd total + 7 miles @ 6:47 pace

Thursday
am: 9.4 miles @ 8:29 pace
pm: 6.2 miles @ 8:15-9:07 pace + 1hr gym

Friday
am: 8.5 miles @ 8:50 pace
pm: 6.2 miles @ 8:15-9:07 pace + 10*100m sprints

Saturday
am: 4 mi wu/cd total + 6*1600m 5:59 rec: 3min
pm: 4.7 miles @ 9:07 pace

Sunday
am: 11.8 miles @ 7:38 pace

Total: 96 miles

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I know exactly what ya'll all are going to say... "9:07 pace!1!!1! BS!11!!" but the truth is, you can only run 5:28 per mile for 17 minutes while Geb does 4:09 miles! As a 17-minute 5k runner you are just a jogger in the grand scheme of things. Geb at his slowest did 6:53/mile(=9:07), how do you think that feels like for someone who can do 4:09 miles for 17 minutes?

Look at the schedule -- 96 miles, how many people claim they can't do that type of mileage without getting hurt? How 'bout if you slowed it down to a level that is appropriate for you? After a couple of months of that type of mileage and the few hard efforts that areincluded, you wouldn't be a 17min runner, you'd be able to handle more mileage, and you'd be training at a faster pace.

One last thing, I'm sure someone is going to mention that this was all done at altitude, most likely that is true. BUT, Geb is a highly trained athlete adapted to altitude. He can perform from 1500 to the marathon at a linear curve, this shows that he has highly developed aerobic endurance. A 17 min runner would need to be able to run 35:15(10k)/1:18(HMar-5:57/mile for 13.1 miles)/2:43(Mar-6:12/mile for 26.2 miles), how many 30-60 mpw 17min HSers do you think could do that? I'd say very, very few. Because of that the average 17 min runner would actually need to run slower than the calculated paces, but since this work was done at altitude I just cancelled both effects out. This should roughly even things out.

Anyway, I hope ya get the point 'cause this took a heck of a long time to do.