"Легкоатлетического вестника ИААФ" 4-2009 - Московский ...

Средние и длинные дистанции
the authors studied twelve coaches from
five countries (3 Brazilians, 2 Spaniards, 2 Italians, 1
Mexican and 4 Portuguese) whose athletes have
achieved excellent results in international competitions.
They conclude that there is no straightforward
relationship between the training methodology of less
volume with high intensity and better results, given
that 50 % of the coaches studied use high weekly
volume workloads and high intensity and 50 % of the
coaches use a lower volume and high intensity.
Fredericson, M.; Moore, T.
Core stabilisation training for middle- and
long-distance runners
New Studies in Athletics, 20, (2005), 1, pp. 25-37
A strong foundation of muscular balance and core
stability is essential for middle- and long-distance
runners. In their experience working with elite runners,
even those it an Olympic level, the authors
have found that weakness or lack of sufficient
coordination
in core musculature can lead to less efficient
movements, compensatory movement patterns,
strain, over-use, and injury. This article briefly
discusses the theory behind core training for injury
prevention and improving a distance runner’s efficiency
and performance. It then details a systematic
progression of core exercises that can be easily
incorporated into a runner’s training programme.
The programme starts with restoration of normal
muscle length and mobility to correct any muscle
imbalances. Next, fundamental lumbo-pelvic stability
exercises are introduced, teaching the athlete to
activate the deeper core musculature. When this
has been mastered, advanced lumbo-pelvic stability
exercises using the Physioball are added for
greater challenge. As the athlete makes the transition
to the standing position, sensory-motor training
is used to stimulate the sub-cortex and provide a
basis for more advanced functional movement exercises,
which promote balance, co-ordination, precision,
and skill acquisition.
Gigliotti, L.; Baldini, S.
Luciano Gigliotti and Stefano Baldini
New Studies in Athletics, 22, (2007), 3, pp. 21-25
This is an interview with the Italian marathon coach
Luciano Gigliotti, who led Gelindo Bordin in 1988
and Stefano Baldini in 2004 to the Olympic gold
medal in the marathon, and with the marathon runner
Stefano Baldini himself. Gigliotti complains
about the current situation of Italian marathon running.
At the moment, there are no talented young
athletes who can run distance, neither on the track
nor in the marathon. Because of the predominance
of African runners it is hardly possible to motivate
young talented runners to sacrifice the time and
effort for training. Although in Europe the number of
“fun runners” has increased greatly, they are generally
too old for top performances. Concerning the
question of how it was possible for Stefano Baldini
to win the Olympic gold medal in the marathon in
2004 both interview partners stress the peculiarities
of an Olympic marathon race. In such a race there
are no pacemakers and running tactics plays a
major role. Particularly as far as tactics is concerned
the African runners have weaknesses. Furthermore,
both interview partners present their ideas about
marathon training, the use of altitude training,
regeneration, and psychological preparation.
Horwill, F.
90% down to the athlete
Track and Field Coaches Review, 74, (2001), 1, pp. 19-21
The author holds the opinion that 90% of a
middledistance
runner’s performance depends on himself
and only 10% on his coach. Much of the training
done in the absence of the coach will be steady running.
As far as these runs are concerned, the author
is of the opinion that continuous runs with a pulse
rate of 110-130 beats/min are not very effective and
are mainly responsible for the current desolate situation
of British middle-distance running. The more
effective method is the following: If we have a 4 min
1500m runner, that is 64 sec/400m = 4:18/mile.
This athlete’s 6-mile runs will be 64 + 12 sec/400m
= 76 sec/400m = 5:03 min/mile. His 10-mile runs
will be 64 + 20 sec = 84 sec/400m = 5:35/mile. The
6-mile runs will be at 90% VO2max, the 10-mile runs
at 80% VO2max and the long runs at 75% VO2max.
If these three different distances and corresponding
speeds are done weekly for 12 weeks, the VO2max
will increase from 15 to 25%. Given a 5k time of 15
min, this could mean an improvement of 15-30 sec,
i.e. 14:45 to 14:30 min.
Horwill, F. J.
The system that led to 12 world records in 4
years
Track and Field Coaches Review, 74, (2001), 3+4, pp. 23-
24
The author describes the so-called „5-pace system
of training“, which he himself has developed for middleand
long-distance runners. The goal of this system
is a comprehensive preparation of middle- and
long-distance runners to the extent that on five days,
which are separated by one recovery day each, the
athlete runs at 5km, 1,500m, 3km, 800m, and finally
at 400m speed. On the day after each of these
track sessions the athlete does a recovery run from
35-70 minutes, with day 6 being a rest day. If a 4-
min 1,500m runner is taken as an example, the
paces for all the above sessions can be mapped
using the 4-second rule: day 1 – 3 x 1,600 in 4:48
(72/400) – 5k pace; day 3 – 4 x 800 in 2:06 (63/400)
– 1,500m target pace; day 5 – 3 x 1,500 in 4:15 sec
(68/400) – 3k pace; day 7 – 4 x 400 in 59 sec –
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800m target pace; day 9 – 1 x 350, 1 x 300, 1 x 250,
1 x 200 – 400m pace. The specialist 800 and
1,500m sessions are faster than the 4-second rule,
because the athlete has already achieved these
times. The recovery times after repetitions at different
speeds should be as follows: day 1 – 5k pace –
jog 1/8 the dist. of rep., i.e. 200m in 90 sec; day 3 –
1,500m pace – jog 1/2 the dist., i.e. 400m in 3 min;
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