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Full Video Transcript

Intro

Hydration Controversy

yeah I’m excited so is like um 10 * ,600 mhm which is uh only with 200 joking 200 me recovery yeah it’s like recovery rest yeah ah that would be that would be very tough because some

Guys getting loaded in the boot

guys they are super super in shape which is there was like since three months and they prepare now for the Barcelona

Renato Canova

Marathon oh yeah who who are those guys oh some are from kazakistan from uh um from England from Italiano orano yeah here and uh yeah they’re running next week uh so I hope they can made it the same like us you remember in berin berin we SM it bro two

Hydration History

[Applause] four it’s like like do you know when I explain him like my love it’s like when I kill you like I think you’re looking for me huhuh I think you’re looking for me good in you yeah very good yeah how you feeling for this morning a bit tired yeah yeah the week is full charge yeah full of mileage and a FLW around the team yeah so I don’t know we’ll see what is going on in the truck track is also hey this my headache yeah not a fan I don’t like if track is your headache then what is your favorite workout uh one onek or like one one minute like that on the road not on the

The Important Points To Follow

TRU or on the track 400 sweet just kick yeah you’ve been coaching Marathon for years and decades now how is your approach to marathon training changed over over your time as a coach has it changed at all I was the one changing yeah but what what what what what are what is the biggest change you’ve made in the last no but the big change is only this one the big change is uh the intensity of

Patrick Sang

the long distance okay the the normally there are many kilometers very very slow for recovering we speak about 410 415 also 430 for that run marathon in 202 practically know for recovering when you run slowly it’s not useless because for the for building the body the body uh when you run slowly you increase the strength more than when you run fast no so you become more tired running slowly because there is a more long time of contact on the ground on the on the surface and so everything in the muscle the mus work more stally and uh so this is a the the one part necessary for running fast long distance and that we have some long run that is no more like before but is with practically uh I give an example we we had uh 5 days ago 6 kilom 5 4 3 2 1 no in a marathon P also faster with the 1 kilm recovery in 330 so the recovery is normal normally at 85% maybe 90% of the marathon pace

Fatigue And Thirst

Jack Daniels

and the marathon pay so is 30 uh this were uh 26 but normally we had 7 kilm before so become 30 34 practically with the recovery know 34 is long run but is long run different from the past because we have in the middle 26 or 27 kilm at marathon pace so we had some something different of course sometime but the the the at the end the final goal in every event of athletic is to increase the volume of the specific speed not the volume and not the specific speed but the volume of the specific speed for everything for five 10 for, 1500 M something like this perfect amazing well I’m super excited to see today’s workout thank you so much for having us pay attention with the bike okay we’ll

Transition Period

do mix mix I’m I’m running with mens yeah men [Music] [Applause] ladies are ladies pay attention 83 second 220 71 is left this 10x 1600 met workout is one of your favorites to give I think can you explain your thought behind this particular behind this particular workout why the time this time in 1600 M for example because this time is practically is a between 2 and 5% faster than a marathon pace so we try to to be

Arthur Lydiard

a funnel no where uh something that is a little bit faster than marathon pace step by step we go to extend and instead something that is already long we use step by step we go to qualify so at the end we we put we we build a funnel and and uh uh at the end of the period of this funel there is the shape so this is the reason so this becoming the next time become 2,000 for example 4399 okay so later on in the later on in the in the training block you would extend this workout to 10 times 2,000 M yes at the same this one for marathon runners is a training of uh little volume because normally we go for 20 kilomet or something like this but we are yet with new people we are yet in a phase of building up so we started uh what doesn’t change is the speed the same speed step by step uh go for longer test and uh more total volume

Short Run Water

of this but the speed we identify from the beginning 255 per Kil M is for running marathon practically in 2 hour two something like this so the the idea is to prepare this no uh because this situation can last also two or three years is not something that no we we don’t use always the same uh the same uh uh test for example the the the session for 20 km normally that we use is uh 2 * 3,000 this type of Bas no plus 3 * 2 2,000 plus 5 times 1 kilm faster than this Bas plus 6 times 500 M at the end or 20 km know and uh uh so normally this is something that normally we don’t use too much because it even pays for all practically the the uh the training the the session is normally what we use is going starting from something long we go step by step for something short increaseing the speed and uh but we we maintain in the preparation of today for Marathon we maintain part of the preparation for 10,000 M the speed Remains Not not only run absolutely if I’ve learned anything from filming all these athletes around the world it’s that most of them trained to a

Hyponatremia Risks

specific effort they don’t necessarily train too much to a specific data metric like heart rate or Pace or anything like that sometimes they might but this whole idea we’ve really embraced at the qu Elite coaching Academy and we try to make sure all the athletes that we train at the SLE coaching Academy are running to a specific effort and not necessarily chasing any external data metric and if you’re interested in learning more you can join us over at sweat Elite coaching Academy one more one more I’m so happy Bro I’m finally back ah even five

Electrolytes And Cramps

okay this is all mine this is only mine bro last one

Front Group

no problem [Music] comp shut up grandm I’m in my place listen listen man what you want from don’t mess him up with him leave him alone please he’s still F he’s to F now come on please look we are we we are both relax Bo relax look his ass and then he tell me I’m too talking and after good think all these athlet for different countries are together with me to prepare Olympic INRI all Amal Tes

Talking about Amanal

Emil the guy from No and Z that is not here from Norway SRE M good group there not too big possible when there is the same goal you know that everybody prepar the marathon that is in the same day is easier follow a group because the problem is when there are so I told you before the difference of maybe one or two month also Marathon you put together but you need to do something different for compensating not sometime in when everything think is like this is okay yeah Olympic is always something strange yeah because uh last year in sa second and third to European you see European but it means

Electrolyte Guidelines

that all the European out the the Kenyan because these AR very strong when see that are not in the medal are no more interested no there is not uh many of them have already contract for running maybe Berlin New York or something like this so arriving number six or number in Olympic for a European can be important but for a kenyaan and Ethiopian doesn’t add anything yeah very much more important for them to try to win a major

Catching the group after a toilet stop

they arriving number five in the Olympic yeah so we see amazing