Run-Down Forums

[Calibra]

I want to share some info about his training. I think he have ran on 1.43-44. Here are some of his winter training before world indoor.

2 hill sessions. 1 long and 1 short.
lots of plyos and drills for running teqnicue
some strengt for his legs.
1 vo2 session ex 10*600m in 1.35. 1.30 rest. on track
some proressive AT runs for endurance.

can someone explain to me what lunges is?
And the difference between skipping and bounding?

Calibra

[Dan]

Thanks for sharing. Seems a bit on the easy side, actually. Although, 10 600's is no walk in the park.

Lunges are a strength exercise done sort of as a walking motion. With each step, you extend out pretty much as far as you can with your lead leg and drop your back knee to the ground, making sure your lead knee is directly over the lead foot at the lowest point in the motion. As you come up out of that position, the lead leg should be assuming most of the weight, making it a good strengthening workout as well as helping improve running form by accentuating the overall mechanics.

Skipping and bounding could easily be one and the same, depending on who is defining what. They both can include lots of different but related exercises.

Dan
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[Calibra]

More info:

short hill 10*100m sprint.
long: 4 times 5 min fast. 5 min rec

Also does one isometric strength session pr week.

[Calibra]

does not have any short anaerobic intervalls in the 4 week cycle, only the hill sessions.
Does half squats, squat jumps, sprunglauf, one legged jumps etc, after easy running or threshold sessions.

Has heard he regulary does this session during winter:

1000-800-600-400-200

[Calibra]

Progression during the cycle:

1.Increase speed on progressive running.
2.more reps and sets on plyos
3.Increase the legth of the short hill session to 300m.
4.A bit faster on 10*600m