A friend of mine has improved in massive leaps and bounds in the marathon over the past year and curious as to know the reasons behind his success, I chatted to him about it today.
His ideas while seeming simple enough on the surface, actually would be quite hard for the average person to replicate and certainly one would have to take things very easily at the start if one was to try.
He has embraced some old school Emil Zatopek style training during one of his sessions in the week. During this session he pretty much breaks all of Noake’s rules about repetition training. His crazy session (done every second week) comprises a mind boggling 25-30 x400m at a decent clip with a 45 second jog in between and then 10x200m with a 40 second jog in between.
All of this off of a 3km jog warmup and then jog warm down.
This he feels has helped him to maintain power and speed throughout the later stages of the 42KM race. Can’t argue with his dramatic improvements, but as he has said to me ‘Sam you will need company for the initial sessions of this nature as they are brutal.’
Running together (while embracing old school training) - stride for stride on a life changing ride -- Sean Muller.