Spring 1999 - British Milers Club

BMC April 1999 6/6/99 9:06 pm Page 10Dave Moorcroft - analysis of a championpractice. Both David and Johnpointed out that although he wascompeting in track competitionsTable 4during January-March the training,aimed at a peak for a UK summerseason, was never compromised. SundayIf not competing overseas duringthe period January-March Davidpreferred to compete in crosscountryor indoor events every twoweeks. Cross-country competitionswere never viewed as a major aimby David or John but were used asmore of a useful measure of DavidÕsendurance capability and the moststrenuous form of competitiveendurance training. In March 1981David finished an outstanding 4th inthe National having arrived backfrom New Zealand only one weekbefore. As these results and the consistentlyhigh average training mileages performedduring January-March 1981-82 of Fig 1 show,David had developed his best ever consistentpre-season endurance training at this stage ofhis career. This is further confirmed by thecorresponding low number of training dayslost during this period as shown in Fig 4.David only significantly eased off histraining during January-March for such majordistance races as the English national crosscountrychamps in which his highest placingwas 2nd in 1976. This does suggest that he didrecover from his high training loads relativelyquickly although he does admit that occasionalpoor competition performances also infer thathe pushed too close to the limits of his capabilitiesat times.Period 3April - May (9 weeks) Pre-CompetitionTraining during this nine week pre-competitionperiod would normally consist of twomajor four week blocks of work separated byone week of easier running as similarlydescribed for period two. Mileage wasreduced to a maximum of 90mls/week andlow key competitions such as road relays andlocal club track races would be used every 1-2weeks. John AndersonÕs approach to trainingduring this period was for the quality or speedof the major track sessions during each fourweek block to show an improvement, i.e. theywere to be progressive.Due to the nature of these competitions it isincorrect to describe each week of training asPre-1981: Preparing principally for 1500m competitions, April-MayDistance Pace Distance Pace Type of session10-12mls 6mins+/mlMonday 5mls 6mins+/ml 5 mls 22 in 33 sec fartlek200 in 45 secTuesday 6mls 6 mins+/ml 8mls4*600 1500 pace speed endurance(5 mins recovery) 84-86 secsWednesday 6mls 6 mins/ml 5mls 5 3/4 -6 min/ml sub maximal aerobiccontinuous runThursday 6mls 6 mins+/ml 600 800 pace endurance(10 mins recovery) 78.5 800m maintenance300 400 pace36.1 400m maintenanceFriday 6mls 6 mins+/ml 5mls 6 min/ml endurancemaintenanceSaturday 9 mls 6 mins/ml endurancemaintenanceidentical but the following page illustrateswhat could be considered astypical when he was principally a1,500m runner.As can be seen from table 4 oftraining the 1,500m speed endurancesessions have now progressed interms of speed and 800/400msessions have been introduced. Sincethe 800m and 400m training volumesare not very high I have referred tothem as maintenance sessions.During this period David alsoregularly included another keysession of 3-4x 1,000m (7minsrecovery). the times performed forthese will also have progressed to2:26-2:28.It is significant and interesting tonote that if David was performing hismajor quality training sessions particularlyquickly John would occasionallyplan the following weeks trainingwithout track work. This he felt wasof importance if David was tomaintain his level of fitness throughoutthe forthcoming season.Although particularly stressfultrack work may have been removedfrom such "easier" weeks, the totaldistance run would still be maintainedat 80-90mls when preparingfor 1,500m, i.e. pre 1980/81 and 80-100mls thereafter.From 1980/81 onwards whenDavid was preparing for both 1,500mand 5,000m races, as opposed toTable 5Sunday am 7mls steady(11/4/82) pm 1) 4 x 600 (5 mins recovery)in 85, 83.8, 84, 83.82) 5mls steadyMonday am 10mls steadypm 5mls quite fastTuesday am 7mls steady (a bit tired)pm 6 x 1000 (7 mins recovery)relaxed times not recordedWednesday am 5mls steadypm 8mls fast (legs are heavy)Thursday am 5mls fastpm8 x 300 in 42.40 and then inside40 2mls warm down (reocveriesnot recorded)Friday am 7mls steady (feel weak)pm 9mls steady (still quite tired)Staurday am 8mls steadypm 5mls steady (pretty tired)Weekly mileage: 100 mlsSunday am 15mls steady (feel ok)pm 1000 (2:28:6), 600 (85.4)1000 (2:27:7), 600 (83.9)(recoveries not recorded)Monday am 7mls steadypm 8mls steadyTuesday am 5mls steadypm 5 x 1000 in 2:29, 2:28, 2:28, 2:27,2:28Wednesday am 7mls steady (a bit stiff)pm 7mls steadyThursday am 5mls steadypm 7mls steadyFriday am 5mls steadySaturdayWeekly mileage: 100 mlsNational road relay, long stage runin a record of 24:27 (5 1/2 mls)10BMC News : Spring 1999