Author Topic: Sample Week of Haile Gebrselassie's Base Training!  (Read 31357 times)

D_Bean

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Sample Week of Haile Gebrselassie's Base Training!
« on: August 19, 2008, 11:18:14 AM »
I was on a Texas running message board earlier and noticed a coach had posted a thread posing the question of how you would go about training an Olympic level 1500m-5000m runner, attempting to generate some discussion. I thought there was no better way to see than to look to what some of the great Olympians do and thought I would do some research on Haile Gebrselassie. Here is something I copied directly from the link below in which Haile gives a overview of a "sample week" of his base training from 2006. Out to the side of each run I have inserted what pace that is per km and per mile as well as the daily km total and it's equivalent amount in miles...

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Monday:
1. Fartlek training on rolling hills 60min/17km -- (3:31.8/km, 5:40.7/mile pace)
2. Recovery session 50min/12km -- (4:10/km, 6:42.3/mile pace)
Daily Total = 29km / 18.02miles
 
Tuesday:
1. Base endurance 70min/18km -- (3:53.3/km, 6:15.4/mile pace)
2. Easy run 10km + speed session 10x100m  
Daily Total = 29km / 18.02miles

Wednesday:
Warm up / cool down + speedy run 48min/15km (3:12/km, 5:08.9/mile pace)
Daily Total = 15km / 9.3miles (*excluding warm up and cool down*)

Thursday:
1. Base endurance 80min/20km (4:00/km, 6:26.2/mile pace)
2. Easy run 10 km + weight training 60min.
Daily Total = 30km / 18.7miles
 
Friday:
1. Base run 75min/18km (4:10/km, 6:42.3/mile pace)
2. Easy run 10 km + speed session 10x100m
Daily Total = 29km / 18.02miles
 
Saturday:
1 Track speed session 6x2000m in 5:40min (2:50/km, 4:33.5/mile pace)
2. Recovery session 43min/10km (4:18/km, 6:55.1/mile pace)
Daily Total = ~22km / 13.7miles (*excluding warm up and cool down*)
 
Sunday:
Long run 90min/25km (3:36/km, 5:47.5/mile pace)
Daily Total = 25km / 15.5miles

Weekly Total = ~190km / ~120miles


http://www.powerbar-europe.com/2007/athletes_gebrselassie_training.php?chid=216&m=12&lang=se&sid=d936499f859c81bebf69c93e733371a4

D_Bean

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #1 on: August 19, 2008, 11:32:08 AM »
I found that interesting and wanted to share it for several reasons.

1) People often assume that these "elites" must run fast day in and day out, yet the more research you do, the more you find that those who actually do train hard every day are more of an anomaly than those who run moderately day to day with specified hard workouts and just consistent, solid distance work.

2) Notice that the better part of his mileage is done at paces that are quite easy for him to handle. I added up and about 110km of his 190km a week are done at paces equivalent to or slower than 3:53/km and 6:15/mile. Of the remaining 80km of his training, 42km are at 5:40-5:50 pace, only 15km at about 3:12/km or 5:08/mile pace, and 12km (broken into segments as interval work) at 2:50/km or 4:33/mile pace. This is for a man who at one point in his life has run 12:39.36 for 5km (2:31.87/km, 4:04.36/mile), 26:22.75 for 10km (2:38.28/km, 4:14.66/mile), 58:55 1/2marathon (2:47.71/km, 4:29.85/mile), and a 2:04:26 marathon (2:57.1/km, 4:44.96/mile). Basically, the paces at which he does his training runs, one can safely assume, are not difficult for him to handle.

3) Notice that based off point #2, only about 12km (6%) of his weekly training is at a pace faster than marathon pace (2:04:26 = 4:44.9/mile)! Also notice that the better part of his "easy" or "recovery" runs are at 70-77% of his marathon pace (in terms of velocity when comparing his easy days at 6:15-6:55/mile pace to his marathon pace of 4:44.9/mile).
« Last Edit: August 19, 2008, 11:37:11 AM by D_Bean »

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #2 on: August 19, 2008, 11:56:40 AM »
Interesting post--another good one to add to my database

On the subject of Haile G, I thought that was a pretty amazing 10k he ran yet there were still many on various threads who found reason to bash him. He lost by only 5 seconds to the incredible K Bekele who won in Olympic record time.  He might still be able to win a major 10k if he were to train specificaly for it.

Tinman

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #3 on: August 19, 2008, 04:39:04 PM »
D -

Thanks for sharing that information. It doesn't surprise me in the least. Most of the Kenyans and Ethiopians train that way. And, by the way, so does Craig Mottram - per email exchange with his coach Nic Bideau.  The vast majority of runners need to do more miles at an easy pace, and it is wise to always include some quality each week in the training schedule.

A Simile - High intensity training is like salt, both must be added in small amount to the main course for the flavor to taste right. Without either, the main course is bland. With a little added the flavor is just right. More than a little salt (or intensity)and all of a sudden the flavor (performance) is quite bad!
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Mathemagician

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #4 on: August 19, 2008, 04:44:39 PM »
You might want to take into consideration that the hills surrounding Addis Ababa are at 8000+ feet altitude.  That makes his training paces a bit more intense.  I believe that is where Haile does most of his training.

Tinman

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #5 on: August 19, 2008, 06:16:11 PM »
Math man is right; altitude should be considered. The elevation adjustment for someone not trained at 8,800 feet is about 11%. I generally figure about 2/3rds of that is right for someone adjusted to that elevation, so about 6.66% difference in pace per km or mile. Thus, a 5:09 (his tempo pace) is really 4:50 per mile; his moderate distance ace of 5:40 per mile is 5:19 per mile; his easy pace of 6:15 per mile is 5:52 per mile; and his very easy pace of 6:51 per mile is 6:25 per mile. All of them match perfectly to what is appropriate at sea level for someone of Haile's ability.

Note; if Halie were in 12:57 (5k) shape a 5:09 in Addis Ababa is equal to 4:49.7 at sea level (and that is 80.2% of VO2 max). My charts show that 4:50.6 would be an appropriate Tempo pace for Haile, at sea level, if he were in 12:57 (5k) shape!
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Harry Hood

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Sample Week of Haile Gebrselassie's Base Training!
« Reply #6 on: August 20, 2008, 06:49:35 PM »
Actually for base training their seems to be a great deal of intense running. Mostly aerobic efforts though. Nothing I wouldn't expect.

Thanks for posting that!!

 




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