Hicham El Guerrouj : Athens 2004 Olympic 1500m
By the time Athens 2004 came around Hicham El Guerrouj had established a style of his own in winning races. Usually with the help of a pace maker his trademark was generally two laps or so at his own tempo (quicker than most could handle) followed by a kickdown from 600-800m, last two laps in around 53 seconds each.
Splits for the Athens 1500m: 60, 61, 53, last 800m in splits of 55 and 51.9
http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html
To isolate specific sessions El Guerrouj undertook in order to achieve his trademark kickdown would be to take a slant or angle unfair to the overall picture. I have posted a link above to Marius Bakken's original post instead.
For our group, we regularly do 6,5,4,3,2,1 minutes on in all but the first 3 months of the cycle off track. This leads on to a session on track as El Guerrouj does, a progressive stepdown from 1600m to 200m. We leave it until the pre-competition blocks to do progressive stepdowns. For a 1500m runner we did 1000m, 300m, 200m with 30 seconds recovery in the final sessions for lactate tolerance as well as shorter efforts. The first 1000m at just above maximum threshold, the final 300m and 200m progressively quicker. We also do similar lactate sessions to El Guerrouj late in the cycles.
More important to this is that for 9 months we develop our aerobic base, particularly the pace at which lactate starts to curve up steeply.
We neglected power development in the last year largely because of my ankle injury. We will be working on that this cycle, especially with power hills.
We don't used lactate meters as we don't have them. Instead we use beeping watches per 100m to control pace. We get amazing results over only a few weeks late in the cycle by understanding what the level is of each of our group and working just a little below that level. With recovery there is adaption, the bar is shifted lower again, more stress, more recovery, more adaption all in lots of little steps.
The athletes who can't make these paced sessions don't achieve the same results.
The link above we commonly refer to. As masters athletes we can't do the very high volume of someone much younger. The sessions drive the change, although those who can do more of the right sessions and more volume do much better.
Those who do the right sessions and take a long term view in holding back and staying uninjured do better than those who race in training and get injured. Eventually staying healthy and taking lots of little steps leads to better results. All of us can kickdown late in the race if necessary (that's what we train for all year round), although if our aerobic level is better than others we prefer to use that instead.
We favour power and strength development over weight in the power to weight ratio. We aim for strong powerful and healthy athletes over skinny waifs...all the while acknowledging that each kilogram of weight costs roughly 1.15 seconds per kilometre...No point being skinny and sick all the time. I know that all too well.
Splits for the Athens 1500m: 60, 61, 53, last 800m in splits of 55 and 51.9
http://www.mariusbakken.com/training-corner/maroccan-training-el-guerrouj.html
To isolate specific sessions El Guerrouj undertook in order to achieve his trademark kickdown would be to take a slant or angle unfair to the overall picture. I have posted a link above to Marius Bakken's original post instead.
For our group, we regularly do 6,5,4,3,2,1 minutes on in all but the first 3 months of the cycle off track. This leads on to a session on track as El Guerrouj does, a progressive stepdown from 1600m to 200m. We leave it until the pre-competition blocks to do progressive stepdowns. For a 1500m runner we did 1000m, 300m, 200m with 30 seconds recovery in the final sessions for lactate tolerance as well as shorter efforts. The first 1000m at just above maximum threshold, the final 300m and 200m progressively quicker. We also do similar lactate sessions to El Guerrouj late in the cycles.
More important to this is that for 9 months we develop our aerobic base, particularly the pace at which lactate starts to curve up steeply.
We neglected power development in the last year largely because of my ankle injury. We will be working on that this cycle, especially with power hills.
We don't used lactate meters as we don't have them. Instead we use beeping watches per 100m to control pace. We get amazing results over only a few weeks late in the cycle by understanding what the level is of each of our group and working just a little below that level. With recovery there is adaption, the bar is shifted lower again, more stress, more recovery, more adaption all in lots of little steps.
The athletes who can't make these paced sessions don't achieve the same results.
The link above we commonly refer to. As masters athletes we can't do the very high volume of someone much younger. The sessions drive the change, although those who can do more of the right sessions and more volume do much better.
Those who do the right sessions and take a long term view in holding back and staying uninjured do better than those who race in training and get injured. Eventually staying healthy and taking lots of little steps leads to better results. All of us can kickdown late in the race if necessary (that's what we train for all year round), although if our aerobic level is better than others we prefer to use that instead.
We favour power and strength development over weight in the power to weight ratio. We aim for strong powerful and healthy athletes over skinny waifs...all the while acknowledging that each kilogram of weight costs roughly 1.15 seconds per kilometre...No point being skinny and sick all the time. I know that all too well.
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