Kolme tärkeintä maratonharjoitusta ovat 1. VK, 2. MK, 3. pitkä PK eli

1. VK => 3.30 juoksijalle 10km VK reipasta, ~¨75 – 85% max sykkeestä, ensimmäinen puolisko rentoa ja loppuun kiihtyvää, 2km verryttely alkuun ja jälkeen

2. 5 x 1km ~85-100% max sykkeestä / 3 minuutin hölkkä ja kävely palautuksella, 2-3km verryttely alkuun ja jälkeen

3. Pitkä hyvin helppo, 90min – 2h, syke ~60-70% max sykkeestä, ei kannata ahnehtia lenkin pituutta, 2h riittää

10 päivän esimerkki rytmitys:

1 5x1km
2 lyhyt kevyt lenkki (tai fillariverkka salilla) + voimaharjoitus salilla (ylävartalo)
3 pitkä kevyt PK
4 lyhyt kevyt lenkki + voimaharjoitus salilla (alavartalo)
5 lepo
6 10km VK
7 lyhyt kevyt lenkki + voimaharjoitus salilla (ylävartalo)
8 Salibandyä tai 10x100m rentoja kiihdytyksiä
9 lyhyt kevyt lenkki + voimaharjoitus salilla (alavartalo)
10 lepo

Terveisin
50+ vuorotteluvapaalaiset Tiina ja Juha Sani

Olen juuri seudulle menossa ja hain netistä patikkapaikkoja.
Olin jo kuullut että paikalliset ohjeet on kehnoja joten
ohje tuli hyvään tarpeeseen, täytyy käydä katsastamassa.

-saku-

Pallinsia pääsee kiipeämään harvoin, viimeksi kaksi vuotta sitten arvioimme vyöryriskit tasolle, jotta jätimme kiipeämättä.

Nyt tuli muuta päällekkäistä, peruimme reissumme viime viikolla.

I bet one of the special advantages they have is that the training groups have tradition and history, the culture of training by traditional methods + the attitude to achieve the goals they set.

t 52-vuotias ikänsä mäkiä laskenut

Day 1 6×2’ fast hill repeats/ slow jog down
Day 2 long slow, 25km
Day 3 low speed
Day 4 6x200m/medium speed/30” jog
Day 5 4-5×7’/AnT, ”comfortably fast”/90” jog
Day 6 weights/or plyometrics + 10x60m/70m slow jog
Day 7 low speed
Day 8 low speed
Day 9 15-20km ”marathon speed”, medium speed
Day 10 low speed

repeat 10 day cycle

Physically
As I mentioned to Dan, add up the total km/mileage of Daniel’s “marathon” and “AnT training pace” a year. I do NOT know, but I’m making a wild guess, that the total amount could be higher. The best male runners in the world, from Kenya, Ethiopia, Morocco, … run 1000km at that performance level a year. These paces play a very important part of the training, but again everything counts. (As bringing up the Ant+Martahon pace, I’m guessing that you have done and do the needed other important paces.)

5000m and 10 000m training – differences?
1) When I ran 13.46 in 5000m (7.56 in 3000m), I ran 29.03 in 10 000m, (at the same time 3.45 in 1500m and 1.52 in 800m). As you notice I did work all paces in training. It enhances the 10 000m to be fast in the 5000m. The training is normally quite identical, but it can vary based on the athlete’s DNA ~ the ST muscle cell %:tage.

The meaning of morning runs? … and training twice a day vs. daily single workouts?
2) Based on my experience among different runners (including myself) the performance level progressed every time after starting to run twice a day. You should do slow early morning runs together with friends as everyone else does them. Running twice a day is the first step up. Morning runs should be included to the training at very early stage.

Is there any wisdom in adhering to the “20% of weekly mileage in your long run” rule?
3) Yes and No.
Yes, for a beginner runner, it’s a way to describe the long run.
No, for a competitive runner. It’s more of a question of energy production, using fat cells for energy production, that’s why you got to go extremely slow. Just do not run (often) over ~2h, because it takes a few more days to recover from it. Long slow should “enhance recovery”, not to slow it. (It’s all about recovering from the previous workout.)

Hill training?
4) Based on my experience among different runners (including myself) the high speed hill workouts (1-2 min repeats) should be included the training through out the year. The training should be done in gradual hills that the speed can be very high. BUT hill training interferes with technique and economy, do not run them for 3 weeks before you want to be in peak condition.

Best Regards,
Toze

Kindest regards and all the best .

John Gluckman

- Jyrki & family

PS. Ed & Veikka, keep this song playing in your hearts ‘Guten Morgen Liebe sorgen…’

Veikka has done a 16-year long effort that no Scandinavian has done before him. And I think that during the last years he has worked more for the sponsors and public than for himself. But he will not leave the adventurous lifestyle, he just cuts the most dangerous peak off by leaving the 8 km tops. What is more romantic than a hike in the New Zealand Alps with a Lady, and to honor and greet the Kiwis that assisted him in the beginning.

Dave