Scottish Athletics Honor Hoedt Comm. manager NOC (10 Yrs) National - - PowerPoint PPT Presentation

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Scottish Athletics

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Honoré Hoedt

• Comm. manager NOC (10 Yrs)

National Coach Holland (14 Yrs) National coach Norway (3 Yrs) Talent team HAN University Teacher Talentidentification Projectleader „Loopland Gelderland” Better movement & running for kids

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Honoré Hoedt Running coach

• 37 Years trainer/coach
• National coach NL (14y) & Norway (3y)
• 6x Olympic Games
• 6x European gold
• 1x world champion (Sifan)
• 22x National Records in Holland (present)

Ambition: to make every person (move) better!

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Honoré Hoedt Running Coach

Some results:

• Sifan Hassan 3.56.05 - 8.29.38 (Nrs)
• Gert Jan Liefers 3.32.89 NR / 7.37.48 (Nrs)
• Bram Som 1.43.45 (NR)
• Robert Lathouwers (1.44.61)
• Arnoud Okken (1.45.65 NR Jrs)

A good coach can train every runner (A > B)

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European Titels

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Good coaching

Doing a few simple things right at the right moment in the right order KISS

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University HAN Develop moving & running skills Talent identification Finding great talents at schools with sport teachers

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Youth

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A child in 1985

30 hour playing outside & & moving! Good motoric skills!

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Today’s child

25 hours “screen" 5 hours moving

67% of kids has less motor skills then in 1985 (core / legs)

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Motoric training

• 1 week = 5 instead of 30 hours a week
• 1 year = 250 instead of 1500 hours a year
• 10 years = 2500 instead of 15.000 hours in 10 Y
• LESS BASIC SKILLS > they join your club at 15jr
• THEY HAVE TO LEARN HOW TO USE THE LEGS

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The patiënt of the future

Instability hip & knee & ankle…

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Athlete of the future

Moving 5 hours?

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Loopland Gelderland

• Better Movement & Running (25.000 kids)
• Lesson cards sport teachers (500 reached)
• Cards for sport trainers (50.000 is the goal)
• Running injury prevention (740.000 injuries)
• More & better movement & running

Daily Mile + Better Movement skills

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• 1. WARMING-UP: grid loop

Loop rechte lijnen via de hoedjes. Loopvorm met meerdere sporters waarbij je bepaalde fjguren over de hoedjes moet lopen zowel rechtuit als

• zijwaarts. Een andere optie is dat de sporter naar links of

rechts zijwaarts aansluitpassen maakt. Variatie: Vanuit elke hoek start tegelijkertijd 1 sporter. Probeer z.s.m. naar de andere hoek te bewegen in rechte lijnen via de pilonnen. Ontwijk andere sporters.

/LooplandGelderland @LooplandGLD /LooplandGelderland

Spelsportkaart

Deze oefenstof kan zowel ingezet worden als een onder- deel van een training (circa 12 min.) of als een hele training. Hierdoor leren sporters beter bewegen en lopen, wat een basis is voor een leven lang sportplezier. Scan de QR-code hiernaast voor instructiefjlmpjes of kijk

• p www.looplandgelderland.nl.
• 2. MOBILITEIT EN STABILITEIT: kraanvogelwalk

In loophouding met kniehef langzaam naar voren buigen. De sporter gaat op één been staan in loophouding met 1 arm voor en 1 achter en heft zijn knie omhoog. Buig de romp naar voren en strek het geheven been zo ver mogelijk naar achter in één lijn met de romp (horizontale positie) en weer langzaam terug. Herhaal deze oefening over een afstand van 10 meter. Tip! Beweeg in slowmoting en houd balans.

• 3. BASIC DRILLS: kruispassen laag en hoog

Kruis de voeten voor en achterlangs actief naar de grond. De sporter gaat zijwaarts staan en beweegt zijn benen om beurten achter en voorwaarts over een afstand van circa 15 meter. Tik met beide voeten de grond steeds actief aan vanuit kniehef. Laat de sporter wisselen van kant. Zorg dat de houding van de sporter lang blijft. Difgerentiatie: Maak de kniehef steeds hoger. Lopen als in een doolhof! Wandelen als een kraanvogel! Laat je voeten tapdansen! x x 15m x x x x x x x x x x 1 1 1 . . . .

WEEK 3

. . . . . . . . . . . . . . . . . . . . . . . . . x x x x x x x x x x x x 10m 5m x 3 x x 5m 5m

• 4. TECHNIEK EN COÖRDINATIE: sprinten

Voor- en achteruit sprinten. Op de zes pilonnen liggen vijf hoedjes. Sprint naar voren, haal het hoedje van de tweede pilon en leg het terug op de eerste pilon. Sprint door naar de derde pilon en leg het hoedje terug op de tweede pilon, etc. Sprint bij de laatste pilon met het hoedje terug naar de eerste pilon (start- plaats). Leg de hoedjes daarna terug, zodat de volgende sporter kan beginnen. Materiaallijst:

• 40 trainingshoedjes
• 2 speedladders
• 12 pilonnen
• ballen
• 5. ACTIEVE VOETEN / SPRONGKRACHT: de speedladder

Voeten zo snel mogelijk door de speedladder bewegen. De sporter beweegt de voeten snel maar beheerst door de

• speedladder. Variaties: loop 3 vakken naar voren en 2 naar
• achter. Of met twee voeten voorwaarts kaatsen in ieder vak
• f zijwaarts. Eindig met een korte sprint van 5 meter.

Tip! Til je tenen in de lucht bij het kaatsen hoog op.

• 6. ACCELEREREN: zijwaarts wenden

Starten op commando vanuit diverse bewegingen op de plaats. Enkele sporters starten tegelijk op commando vanuit diverse posities over een afstand van circa 10 meter. De eerste 5 meter rechtuit en dan 5 meter naar links of rechts

• f schuin naar voren. De trainer bepaalt tijdens het sprinten

naar welke pilon de sporter toe gaat. Variatie: Wegsprinten na koprol, na hoogtesprong, grond aantikken of vanuit stand bil op de grond en wegsprinten. Zo snel als een jojo heen en weer! De grond is heet! Wie is het eerst bij de pilon? 3 2m x x x 3 . . . . . . . . x x x x x x x x x x 4,5m Tips: Meer uitdaging voor opdracht 4, 5 en 6:

• Wedstrijden in tweetallen per oefening met een start en fjnish.
• Wedstrijden in tweetallen over een circuit van oefening 4,5 en 6.
• Wedstijden in estafettevorm over oefening 4,5, en 6 met twee

teams van circa 4/5 sporters.

• Bedenk met jouw team een uitdagend hindernisparcours met teams van circa

4/5 sporters. Meer informatie over Loopland Gelderland, de gebruikte materialen, etc. Kijk op www.looplandgelderland.nl 2m 2m . . . . . . x x

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Kaart 3

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• 1. WARMING-UP: schijnboksen

Tik elkaar, dansend als een bokser, op een schouderblad. De sporters dansen in tweetallen lichtvoetig als een bokser

• p hun voorvoeten en proberen elkaar op een schouder-

blad te tikken. Afweren mag. Om beurten aanvallen of

• verdedigen. Tel de punten!

Organisatie: Doe de oefening met circa 4 tweetallen in een vak van 5 bij 5 meter.

/LooplandGelderland @LooplandGLD /LooplandGelderland

Spelsportkaart

Deze oefenstof kan zowel ingezet worden als een onder- deel van een training (circa 12 min.) of als een hele training. Hierdoor leren sporters beter bewegen en lopen, wat een basis is voor een leven lang sportplezier. Scan de QR-code hiernaast voor instructiefjlmpjes of kijk

• p www.looplandgelderland.nl.
• 2. MOBILITEIT EN STABILITEIT: kniehefiuppel met bal

Knieën actief omhoog en naar de grond trappen. De sporters houden de bal vast en stoten de bal gelijktijdig met de knie actief schuin omhoog op en neer. Variaties: De bal afwisselend naar voren en omhoog. De bal afwisselend naar linksboven en rechtsboven stoten, stoot de bal afwisselend in alle 4 vormen achter elkaar bewegen.

• 3. BASIC DRILLS: kniehef freeze

Knieën actief omhoog bewegen en opeens bevriezen. De sporters doen drie keer een kniehef en bevriezen in de loophouding met hoge kniehef en één arm voor, één arm

• achter. Houd dit twee tellen vast en ga weer actief door.

Zak niet in elkaar, maar blijf lang. Afstand circa 15 meter. Variatie: Zelfde oefening uitvoeren, maar dan met kort actief tussenhupje in plaats van het bevriezen. 5m 5m Reageer zo snel als een bokser! Pluk de appel snel uit de boom! Freeze! x x x x xx x x x x 15m x x x x x x x x x x 1 1 . . . .

WEEK 4

15m x x x x x x x x x x 1 . . . . . . . .

• 4. TECHNIEK EN COÖRDINATIE: Spiegelloop

Spiegelloop met actieve voeten de leider nadoen. 1 Sporter beweegt voor de groep en 3 sporters daar tegen-

• ver doen de beweging na. Degene voor de groep maakt

actieve bewegingen in alle richtingen en probeert de anderen op het verkeerde been te zetten. Wissel om de 30 seconden van leider. Blijf in je vak! Difgerentiatie: Alle sporters hebben een bal aan de voet of in de handen of ze houden een hockeystick vast. Materiaallijst:

• 2 pilonnen
• 28 trainingshoedjes
• 10 horden (10 à 30 cm)
• 5. ACTIEVE VOETEN: hindernisloop

Snel over 10 hindernissen bewegen met hoge knieinzet. De sporters lopen snel en actief over 10 lage hindernissen

• bijv. foamrol op hoedjes (10cm) of op lage pilonnen (20cm)

met een tussenafstand van twee voeten. Raak tussen de hindernissen steeds eenmaal met de voet actief de grond aan en eindig met een sprint van 5 meter. Doe de oefening

• ok met tweebenige kaatssprongen.

Difgerentiatie: Verhoog de hindernissen om en om met 10 cm. Doe de oefening ook zijwaarts.

• 6. ACCELEREREN: zijwaarts wenden

Wegsprinten op commando weg vanuit loopbeweging. Enkele sporters starten tegelijk op commando vanuit een loopbeweging over een afstand van circa 10 meter. De eer- ste 5 meter rechtuit en dan 5 meter naar links of rechts of schuin naar voren. De trainer bepaalt tijdens het sprinten naar welke pilon de sporter toe gaat. Variaties: Wegsprinten vanuit joggen, achterwaarts knie- hef of zijwaarts op de as draaien. Volg je spiegelbeeld! Snel als een paard erover! Wie is het eerste bij de pilon? 3 x x x x x 3 Tips: Meer uitdaging voor opdracht 4, 5 en 6:

• Wedstrijden in tweetallen per oefening met een start en fjnish.
• Wedstrijden in tweetallen over een circuit van oefening 4,5 en 6.
• Wedstijden in estafettevorm over oefening 4,5, en 6 met twee

teams van circa 4/5 sporters.

• Bedenk met jouw team een uitdagend hindernisparcours met teams van circa

4/5 sporters. Meer informatie over Loopland Gelderland, de gebruikte materialen, etc. Kijk op www.looplandgelderland.nl x x 10* x x . . . . 5m x 3 x x 5m 5m . . . . . . . . . . . . 4m

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Talent & genes

• coach: spend 25% of your time on finding great talents
• find amazing talents: the story of Nigel Amos
• look for talents at schools & others sports
• help schools to develop basic motoric skills
• invite talents to train 1x a week next to their own sport
• start to train the base….

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Build a good base!

• Basic aerobic fitness
• General training
• Good core stability
• Technique (arms)
• Speed
• Variation
• after that more volume

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National Distance Coach Norway

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My goals in Norway

• High Performance Program
• Cooperation of coaches & athletes
• Structure & planning in training
• Find great new talents
• Reach the potential of the elites

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9 nationalities…

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Today’s Program

• Create a “High Performance Program
• Organize daily life (20 hours “rest”)
• My vision of training
• Different athletes different programs:

“some examples of training” Bram Som: 800m Robert Lathouwers 400>800m Sifan Hassan 800m - 3km

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Challenges

• How to find points to improve your athletes?
• How to manage the 20 hours they don't train…?

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Improvement

• Dream
• Think
• Dare
• Do

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High Performance Program

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HPP

• Set clear goals in time & results (champs)
• Analyze performance factors: 1-6 scale
• From „improvement” goals to concrete “Actions”
• Create the optimal general week

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HPP

• Year plan: races > camps > proces goals
• Training program: month > week > day
• Monitoring: week goals > dairy > evaluation
• (big) evaluation: teammeeting 2-3x p year

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Questions

• What is the right distance?
• What is the best approach?
• What type of athlete do you coach?

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Speed & explosion Bolt……. 1. Anaerobic + Lactate 2. General Aeroob/O2 Hart & Lungs Blood> Muscles 3. O2 + glycogeen Utilisation of O2 in de spier 4.

What type of runner do you coach?

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Speedy & explosive ATP: 5x 30m max. CP: 10x 80m (submax) p2 10 sec Lactical Anaerobic 5x 300m 37 p5 6x 200m 23 p4 30 sec = total 40 sec

O2 Hart & Lungs

Transport in Blood>muscle Non Specific Running-Swimming-Cycling Many hours………………..

O2 /glycogeen

Utilisation in the muscle! Specific, the right mix VO2max speed & faster Race speed> economy!

What Energy systems do you need…..?

400m 800m 1500m 5km Marathon

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Analyze

• Where can your athlete improve to run faster?
• 1-6 scale
• choose 5 main factors

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Performance factors to improve in details 1 2 3 4 5 6 Actions

Running Technique x 2x a week a session of 90 min Core stability Flexibility Power Speed power Jumping power Basic fitness level Aerobic/anaerobic Level Anaerobic level Start Acceleration max speed Speed endurance Contact times Coaching Daily life (work - rest)

balance in work & rest/sleep anayses

Home training situation

experience/coop/network/open mind

Fysio

experience/coop OLT/manual/available daily

Doctor

experience/coop OLT/2x year check/available daily

Training Partners

level /available daily/on camps

Nutricion

experience/coop OLT/2x year check/available daily

Fysisian

Plan for Testing /evaluation / change in training

Mental training

Analyse and plan, competition skills

Training Camps

quality/altitude/coach/fysio/sparring partners

Monitoring

daily / weekly / yearly analyses of proces

Communication

daily contact & coop with coach / team / NFIF / OLT

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A perfect daily life

• Train 4 hours a day……

&

• Manage the 20 hours without training to recover…

SLIDE 43 Tijdstip Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7 30 Wake up / eat Wake up / eat Wake up / eat 8 30 Wake up / eat Wake up / eat 9 ODL / rust Wake up / eat 30 15’ Study Home 15’ Wake up / eat 10 Power training Power training 30 15’ 15’ 11 Study Olso Manual Fysio Run Forest Run 30 Olso 1u Home 15’ 12 Home 15’ 30 Lunch Study Home Lunch Lunch Lunch home 15’ 13 Lunch 30 Study Olso Studie home Lunch Lunch 14 Rest / nap Rest / nap Rest / nap Rest / nap 30 15 1u 15’ Visit parents 30 15’ Track training 16 Hilltraining Forest training DL Z1-2 30 Shopping 17 15’ 30 Home 15’ Home 15’ Home 1u Home 15’ massage 18 Home 1u 30 Diner Diner Diner Diner home 15’ Diner 19 Diner 30 Diner 20 30’ 30 Visit Friends 21 30 22 30 Home 30’ 23 30 Hours sleep 9 10+1=11 9 10+1=11 9 9.30+1=10 ½ 10+1=11 Hours work/study 4 u 1,5 u 5 u 2,5 u 2 u Hours travel 2 ¼ u 1u 2 ¼ u ½ u 1 u 1 ½ 2 u Hours training 2 1,5 1,5 2 2,5 1,5 1 X massage/fysio 1x 1x

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Goals

• Proces goals
• Result goals (PB’s > championships)

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Distances PB Year of PB Time result 2014 Championship result Time goal 2015 Championship goal Time goal 2016 Championship goal 2016 60m 100m 150m 200m 300m 400m 800mtr 1500mtr 3km 5km 10km

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Year plan

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Planning 2013-2014

Travel Championships Topraces Special Care Trainingcamps Additional Medical care Monday Tuesday Wednesday Thursday Friday Saturday Sunday

NORWAY

wk date Holli wkn 34 19-25 aug Travel back Home Stockholm Nationals Nationals 35 26-1 sept 36 2-8 sept Brussel Ivo v D 37 9-15 sept 38 16-22 sept 39 23-29 sept 40 30 sept-6 okt 41 7-13 okt Blood check 42 14-20 okt 43 21-27 okt FLAGGSTAF 44 28 okt-3 nov 45 4-10 nov 46 11-17 nov 47 18-24 nov Bloodcheck Warandeloop 48 25 nov-1 dec 49 2-8 dec Travel EK cross Bergrado 50 9-15 dec Back 51 16-22 dec 52 23-30 dec Bloodcheck 1 30 dec-5 jan Potchefstrom 2 6-12 jan 3 13-19 jan 4 20-26 jan 5 27 jan-2 feb Nat indoor 6 3-9 feb Nord indoor 7 10-16 feb Bloodcheck 8 17-23 feb portugal 9 24 feb-2 mrt 10 3-9 mrt 15/8/3km 8 / 15F 8/ 3KM F 11 10-16 mrt 12 17-23 mrt 13 24-30 mrt 14 31 mrt -6 apr Bloodcheck 15 7-13 apr FLAGGSTAF 16 14-20 apr 17 21-27 apr 18 28 apr-4 mei Stanford

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19 5-11 mei Doha 20 12-18 mei Bloodcheck Hoorn 21 19-25 mei 22 26-1 june Oordegem 23 2-8 june Eugene (Nike) 24 9-15 june Oslo / Nijmegen FBK hengelo Leiden 25 16-22 june Ostrava Travel Europacup Europacup 26 23-29 june St Moritz? 27 30 June-6 july Lausanne 28 7-13 july Bloodcheck London 29 14-20 july Monaco Heusden 30 21-27 july St Moritz 31 28 july-3 aug 32 4-10 aug 33 10-16 aug Zurich 34 17-24 aug Stockholm Nationals 35 25-31 aug Zurich 36 1-7 sept Brussel Ivo v D 37 8-14 sept 38 15-21 sept 39 22-28 sept 40 29 sept-5 okt 41 6-12 okt Bloodcheck 42 13-19 okt Vak 43 20-26 okt FLAGGSTAF 44 27 okt-2 nov 45 3-9 nov 46 10-16 nov 47 17-23 nov Bloodcheck Warandeloop 48 24 - 30 nov Portugal Cross team 49 1-7 dec Travel EK cross 50 8-14 dec Travel back Home 51 15-21 dec 52 22-28 dec Vak 1 29 dec-4 jan

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Monitoring

• Training diary
• Evaluation
• Learn from mistakes to become better….

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Plan the training

• Core, stability & power
• Flexibility
• Running technique
• Speed
• race pace, efficiency en change of ritme
• Aerobic running power
• Aerobic/Anaerobic training (mid zone = 4-8mmol)
• Anaerobic training (8-max mmol)

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Let’s start the Training

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Train the body? Ore Train the Brain?

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Tim Noakes

• If you don’t die at the finish line,

you could have run faster…

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Paula Radcliffe World Record Marathon 2.15

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Train the brain

• Exercises with a „pain” component….
• without damaging the aerobic & nerve system

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Train the brain

General:

• 1. Old fashioned circuit training 30/30 sec (2 p)
• 2. Resistance circuit: 7 exercises > go for PB
• abdominals-back-legs / abd - back - legs +

7 fast running jumps on a mat

• 3. Alternative anaerobic training (bike / cross / aqua)

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Train the brain

Running specific:

• 1. Running with a fast end/climax (aeroob>anaeroob)
• 2. Hill training (ritme of the race)
• 3. Anaerobic tempo’s (400-300-200m fast rec 7-10) +

rec 3 + 5x 80m rec 1 (in race pace 800>400m)

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Mind Power

Arnoud Okken: European Champion 800m Indoor

• as a baby he always aimed to crawl to the see (150x)
• to stop with his study harmed his resistance power..

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Why anaerobic training?

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Anaerobic training

• a 800-1500m race is a travel threw lactate zones
• from 4 > 8 > 12 > max (at finishing speed)
• the winner is relatively low at 75% of the race
• run efficiënt with medium > high lactate
• train the brain to resist the pain of high lactate

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Prepare Race Pace

• 1. Train the race pace in short distances first
• 2. without much anaerobic lactate (4>6>8mmol)
• 3. then go into medium lactate zones (4>8>12)
• 4. at the end do some sub max lactate workouts

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Balance

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Aerobic Zone Many small actions Anaerobic Z. a few big actions Aeroob > middle Anaeroob Zone gradual increase

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Aeroob versus anaeroob

• Winter: much aerobic training, Z1-4 > loading aerobe

reservoir> Runningpower

• Spring: aërobic training, Z1-3 + aeroob/anaerobic

middle zone (lact <8)

• Summer: less aerobic volume, Z1-2 + some anaerobic

training (8+ max)

• Summer recovery base: 1 week winter > 1 week spring

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Bull’s-eye

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800m

• Race speed =27km pu / An threshold =17.5 km pu
• Don't be afraid to train intervals between 4-8 mmol
• Train 6-8x 2,5 min p2’ ore 10x 400m/10x 300m
• feel it in the lungs not the legs!!!
• Train speed & speed endurance all year around

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800m WINTER Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning 30-45 Min Run ore 3-4x 10 min ore Alternative Aer. 45 Min Run Ore 6-8x 5 min Run ore Alternative Aer. Core and Power 30-45 Min Run ore 3-4x 10 min Ore Alternative Aer. No Running day Forest long reps 6-8 Laps of 850m ore 2x 2laps + 4x 1Lap rec 2min 45-60-75 Min Run

• re

2-5x 15 min afternoon Hills 5x 60m relax +2x 150-200-150-200-15 0m rec 2 / srec 5 Forest: 4-5x 6 min aerobic Q 30-45-60 Min Run ore 3-6x 10 min Track sprints 5x 60-80m rec 2 + 4x500m rec 75 + 5x 400m rec 1' + 6x 300m+100m rec 45" serie rec 4-5 Core and Power 800m SUMMER Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning

30 Min Run ore 3-4x 10 min ore Alternative Aer. 30 Min Run Ore 6-8x 5 min Run ore Alternative Aer. Core and Power 30-45 Min Run ore 3-4x 10 min Ore Alternative Aer. No Running day 800-1500m type: Forest long reps 6-8 Laps of 850m rec 2min ore 2x 5x 400m rec 2 sRec 5 speed

• f 3k-1500m ore:

2-3x 1000m rec 5-7 speed 3km-1500m 45-60-75 Min Run

• re

2-5x 15 min

afternoon

Speed 5x 60m + 400m speed: 150-200-150-200-15 0m rec 4-5 Ore 200m speed: 120-180-150 rec 10 800-1500m type: Forest: 4-5x 6 min aerobic Q 30-45-50 Min Run ore 3-5x 10 min Track sprints 5x 60-80m rec 2 + 10x 200m Rec 2 ore 2x 5x 200m rec 2 ore Core and Power 400-800m type: 5x 20-20-20m change in stride ritme + week 1: 2x 5x400m rec2 400-800m type: Forest: long reps 6-8 Laps of 850m ore 2x 2laps + 4x 1Lap rec 2min later in season: Track sprints 5x 60-80m rec 2 + 2x 5x 200m rec 1 serie rec 5

• re 3x (3x200m

rec 30 sec) serie rec 10 400-800m type: 5x 20-20-20m change in stride ritme + week 2: 500-400-300-200m rec 7-10 speed 1000-600m

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5-10 km training

• Much focus on aerobic zones (smart training)
• More focus on running technique & Core (young)
• More focus on race pace without lactate
• More focus on change of ritme speeds
• More focus on under distance to become a winner

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3-5km WINTER Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning 45 Min Run <2mm 45 Min Run <2mmol Core and Power 45 Min Run <2mm Forest long reps 3x 2 Laps 850m rec 3 jogg + 4x 1Lap rec 2' 90 Min Run <1,5 afternoon Hills week 1 2x 5x 200m rec 2/ serie rec 5 week 2 5x 900m rec=jogg back easy Forest: 3x 10 min AT <4mm rec 3'jogg 75 Min Run <1,5m Track/Forest: sprints 5x80m & short intervals 10x 500m 1.35>130 15x 400m 72>68 20x 300m 52>48" rec=runningtime jog Core and Power 45 Min Run <1,5 Ore 5x6' ore 2x15' ore 1x 30 min

• re 10x90" ore 15x1'
• re 20x 40"

Rec=runtime

• re

3x 5'+4x 3' rec 2' ore 10x 3' rec=90" 3-5km SUMMER Monday Tuesday Wednesday Thursday Friday Saturday Sunday Morning 45 Min Run <2m 45 Min Run <1,5 Core and Power 45 Min Run <2 week 1 Forest long reps 2x 2Laps 850m + 4x 1 lap 850m 60-90 Min Run <1,5 afternoon Run 30 min + 5x 120m rec 4 ore 4x 150m rec 5 speed

• f 800m>400m

Forest: 3x 10 min aerobic Q 60-75 Min Run < 1,5 Track sprints 5x 60m & short intervals 10x 400m r1-2' 68/62mix ore 12x 300m r1' 48/45/42mix Core and Power 45 Min Run Ore 5x6' ore 2x15' ore 1x 30 min week 2 Long intervals speed 10>5>3km 6x800m R2

• re 5x1000m R3 ore

4x1200m R3 ore 3x1600m R3 ore 2x 2000m R3

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National Sport Centre PAPENDAL

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Artificial turf track (500m)

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845m lap of the european champions Track record 2.00.45 (Okken)

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Training Bram Som 800m runner

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Winter week Bram Som

• mo: 30’/ Hills: 2x (150-200-300-200m-150 p2-) sp5
• tue: 30’ / Min Runs: 10 / 7 / 5 / 3 rec 2-3
• wed: 50’ / Powertraining 4 sets (reps 10/15/20)
• thu: 30’ / 5x 80m + 2km/1600/1200/1000m (78-74” p400m)
• fri: 50’ / Powertraining 3 sets (reps 10/15/20)
• sat: : Woods: 5x 60m> 8x 850m rec2 (18-19-20km)
• sun: 60’

100-120km a week

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week in may (Bram Som)

• mo: 5x 30m +10x 100m 11.0 flying start
• tue: Run Z1-2 45’ + corstab
• wed: 5x60m+10x 200m 26-24p2 ore 5x 300p2-3
• thu: Run Z 1-2 + corst
• fri: Hills: 3x (300-250-200m p2-) sp3
• sat: Z4 + Vo2max: 6x 850m woodsp2
• Sun: 60’

80km a week

SLIDE 78

Race week Bram Som (e.o.)

• Sat: Race
• Sun: DL 45’+ 10x 30” active recovery
• Mon: 6x3’ Z4-5 wood or 6x 800m 2.16 p2
• Tue: Dl 45’
• Wed: 5x 60m + 6x 200m 26-25”p2
• Thu: rest
• Fri:15 min jogg, jumps, 5 coordination runs
• Sat: Race

60 km a week

SLIDE 79

400 >800m

“Different Types, Different Methods”

SLIDE 80

Robert Lathouwers

2007 a New Project: 400 > 800m

SLIDE 81

Lactate in aerobic 800m training

Training sessions - running speed & lactate

• 5x 1000m 3.30 – 3.20 rec 2 80/76 Lactate: 11.2
• 5x 400m 75-72 rec 75 sec

75/72 Lactate: 8.2

• 5x 300/100m 54-52 / rec 55 72-70 Lactate: 6.5
• 5x (200/200m) 34-32 rec 35 68-64 Lactate: 5.7

SLIDE 82

Afraid of distance running

SLIDE 83

SLIDE 84

Winterweek Robert

• mo: 6x 1000m 3.30-3.20-3.10 p2
• Tue: (core)stability / bike 30 min / 5x 80m p2
• 5x 400m 75” 5x 300/100 55” 5x 200/200 p35” p=run T
• We: Bike 45’ / ore 5x 4’ (15-17km/u) + Power/corstab
• Thur: 5x 20/20/20 + 4x 600m (76) + 6x 400m 72-68
• Fr: Bike 45’ / ore 5x 4’ (15-17km/u) + Power/corstab
• Sat: speed/hill circuit (5x 70m flat+hills+stairs) +

5x 800m p2 76-74” + 5x 200/200m p35”

• Sunday: 60’ bike

SLIDE 85

May week Robert

• mo: 10x 100m p2
• Tue: (core)stabilit

5x 200m p2 (26) sp7 + 5x 200m p1 (26)

• We: 5x 4’ (15-17km/u) + corstab
• Thur: 5x 20/20/20 + 2x 5x 400m(68-64 / 64-60) p2 sp5
• Fr: Rest / Corestability
• Sat: 500-400-300m (65 / 50 / 36) p7-10 + 5x 60m p2
• Sunday: rest ore 60’ bike/swim

SLIDE 86

Race week Robert

• mo: 6x 1000m 3.20 – 3.00 p2
• Tue: 5x 30/30/30m pace 400-800-400m

1x (3x200m p20”) (26) sp20 + 1x 400m (47.8)

• We: 5x 4’ (15km/u) + corstab
• Thur: 3x 80m + 2x 300m p5 ca 39”
• Fr: Rest / Corestability
• Sat: rest + core
• Sunday: Hengelo 1th 1.45.80

SLIDE 87

SLIDE 88

Sifan Hassan

SLIDE 89

Sifan

Advantage:

• many hours movement as a child ( miss 30h)
• born at 2400m high ( <14 jr)
• a hard live at young age (willpower)
• long legs / slim / big gluteus maximus
• great cardio system

Disadvantage:

• no self regulation
• past 5 years not on altitude
• no systematic training before 20 years of age
• not speed (yet), no jumping power
• bad core & running technique base

SLIDE 90

Anita & Sifan

90

SLIDE 91

SLIDE 92

SLIDE 93

Analyze

• Where can she improve to be better?
• lets make a good plan!

SLIDE 94

Performance factors Analyzis in details 1 2 3 4 5 6 Actions

Running Technique

More supporting arms + more active + straight feet

^ x

• 2x a week accent on active running + arm direction + video (1x a month)

Core stability

abdominals & hips need more core + stability injury prevention

^ x

• 3x a week 1 h individual training by proffesional trainer (Astrid) mo-wed-fri

Leg Stability

more stability of hips>knees>legs> ankles

^ x

• 2x a week accent on leg stability excersises in main core/power training (wed-fri)

Power

higher specific power level squats/calves/glutes

^ x

• 2x a week accent on leg strenght in power training (wed-fri) okt-dec /march-april

Jumping

more reactive elastic components in feet

^ x

• 2x a week accent on small jumps (1x in power training (wed) + 1x in track training

Basic aerobic level

Basic fitness <1.5 mmol is good, higher level is possible

^ x

• increasing volume of basic running & alternative training 120>140>160km

Anaerobic threshold

Speed < 4mmol appr 18km pu (good), 19km pu is possible

^ x

• 3>4>5 sessions in winter / 2>3x in summer season max 30 min, upto 45 min in 2015

Aerobic/anaerobic Level Running zone 4 - 8 mmol is good, more quality needed

^ x

• 1-2x a week in winter / 2-3x a week in summer (2015 2-3x winter + summer

Anaerobic level

zone 8 mmol until max rarely trained, gradualy more volume

^ x

• 2013 only 3 sessions > 2014 5-6 sessions > 2015 6-8x > 2016 8-10 sessions

Efficiency at race pace

economy at race pace can improve by more volume

^ x

• increasing from 0.5 tr a week in summer to 2014 1x w > 2015 1,5x w > 2016 2x week

Speed

start is not good, has to improve / general speed can improve too

^ x

• improving start speed (1th 10-20m) 1x a week + 1 (winter)-2x (summer) speed session

Finishing Speed

finish speed under high lactate is very good (100m) / last lap too (400m)

^ x

• needs only some training in the preparation of championships (last 4 weeks)

Hilltraining

reacts very well on hilltraining short (150m) + longer (300-500m)

^ x

• 2014 every week 1 session until may > same for 2015 > 2016

Under distance

800m has improved a lot, can improve to be a winner!

^ x

• more 800m races (2013 2x), 2014 4x, 2015 4x, 2016 2x

Over distance

3 km is world class, 5km can be great too: improve by doing

^ x

• improving 5km to same level as 3km in 2013 (world class) by 2x a race a year

Tactical skills

main tactic is starting slow, finishing very fast. more options needed

^ x

• by personality a hunter (start slow attack from behind last 400m) / be more in front too

Altitude

sleeping in tent since june 2013 / alt can ingrease from 1500>2400m

^ x

• alt in tent increaseed from 1500m (now) to 2000m (2014) to 2400m (2015)

Daily life (work - rest)

balance in life school & rest/sleep (naps) must be more steady

^ x

• combi school +training (important developement too) with max 3x 3h a week

Coaching

Coaching takes a lot of time next to main job / more time needed

^ x

• home training situation (RTC Loopland Gelderland)/ part of Norwegian camps coach (50%)

Fysio

fysio was not enough, now 2x a week, more quidance needed (camps!)

^ x

• Fysio 3x a week home + needs FT at trainingcamps (50% Dutch + 50% Norwegian coop)

Doctor

first check by PV + blood: has to be 2x year + 6x blood (transport to hospital)

^ x

• Full package of Peter vergouwen needed! coop with Coach

Training Partners

now 2 rabbits/need 2 more home / + availeble on camps

^ x

• needs 2 more rabbits home situation + each camp 2 at trainingcamp

Nutricion

Food at Papendal is Ok / 2x year check needed, also supplements (nitrits)

^ x

• needs 2x a year check nutricianist + practice in supplements before main races (nitrits)

Fysisian

No time yet: now 1x year VO2max + Mucle lap + wingate + general lactate

^ x

• 1x p/jr VO2max test + muscle lab + wingate test + lactate testing weekly

Mental training

Good natural mental level / skills + tools before race add to training

^ x

• course for more skills + tools to use at championships

Training Camps

3x altitude camps a year (4w) + coach/fysio/sparring partners

^ x

• Coach + fysio + 2 sparringpartners FT needed at all camps

Monitoring

Monitoring diary + HRV by app daily

^ x

• needs app for simple monitoring HRV + training results

Communication

daily contact & coop with coach needs to be improved (phone contract!)

^ x

• support of Topsport Gelderland for communication tools & skills (Phone contract etc)

SLIDE 95

Performance factors Analyzis in details

1 2 3 4 5 6

Running Technique

More supporting arms + more active + straight feet ^ x

• Core stability

abdominals & hips need more core + stability injury prevention ^ x

• Leg Stability

more stability of hips>knees>legs> ankles ^ x

• Power

higher specific power level squats/calves/glutes ^ x

• Jumping

more reactive elastic components in feet ^ x

• Basic aerobic level

Basic fitness <1.5 mmol is good, higher level is possible ^ x

• Anaerobic threshold

Speed < 4mmol appr 18km pu (good), 19km pu is possible ^ x

• Aerobic/anaerobic Level

Running zone 4 - 8 mmol is good, more quality needed ^ x

• Anaerobic level

zone 8 mmol until max rarely trained, gradualy more volume ^ x

• Efficiency at race pace

economy at race pace can improve by more volume ^ x

• Speed

start is not good, has to improve / general speed can improve too ^ x

• Finishing Speed

finish speed under high lactate is very good (100m) / last lap too (400m) ^ x

• Hilltraining

reacts very well on hilltraining short (150m) + longer (300-500m) ^ x

• Under distance

800m has improved a lot, can improve to be a winner! ^ x

• Over distance

3 km is world class, 5km can be great too: improve by doing ^ x

• Tactical skills

main tactic is starting slow, finishing very fast. more options needed ^ x

• Altitude

sleeping in tent since june 2013 / alt can ingrease from 1500>2400m ^ x

SLIDE 96

Performance factors

Analyzis in details

1 2 3 4 5 6 Actions

Running Technique

More supporting arms + more active + straight feet

^ x

• 2x a week accent on active running + arm direction + video (1x a month)

Core stability

abdominals & hips need more core + stability injury prevention

^ x

• 3x a week 1 h individual training by proffesional trainer (Astrid) mo-wed-fri

Leg Stability

more stability of hips>knees>legs> ankles

^ x

• 2x a week accent on leg stability excersises in main core/power training (wed-fri)

Power

higher specific power level squats/calves/glutes

^ x

• 2x a week accent on leg strenght in power training (wed-fri) okt-dec /march-april

Jumping

more reactive elastic components in feet

^ x

• 2x a week accent on small jumps (1x in power training (wed) + 1x in track training

Basic aerobic level

Basic fitness <1.5 mmol is good, higher level is possible

^ x

• increasing volume of basic running & alternative training 120>140>160km

Anaerobic threshold

Speed < 4mmol appr 18km pu (good), 19km pu is possible

^ x

• 3>4>5 sessions in winter / 2>3x in summer season max 30 min, upto 45 min in

2015 Aerobic/anaerobic Level Running zone 4 - 8 mmol is good, more quality needed ^ x

• 1-2x a week in winter / 2-3x a week in summer (2015 2-3x winter + summer

Anaerobic level

zone 8 mmol until max rarely trained, gradualy more volume

^ x

• 2013 only 3 sessions > 2014 5-6 sessions > 2015 6-8x > 2016 8-10 sessions

Efficiency at race pace

economy at race pace can improve by more volume

^ x

• increasing from 0.5 tr a week in summer to 2014 1x w > 2015 1,5x w > 2016 2x

week Speed

start is not good, has to improve / general speed can improve too

^ x

• improving start speed (1th 10-20m) 1x a week + 1 (winter)-2x (summer) speed

session Finishing Speed

finish speed under high lactate is very good (100m) / last lap too (400m)

^ x

• needs only some training in the preparation of championships (last 4 weeks)

Hilltraining

reacts very well on hilltraining short (150m) + longer (300-500m)

^ x

• 2014 every week 1 session until may > same for 2015 > 2016

Under distance

800m has improved a lot, can improve to be a winner!

^ x

• more 800m races (2013 2x), 2014 4x, 2015 4x, 2016 2x

Over distance

3 km is world class, 5km can be great too: improve by doing

^ x

• improving 5km to same level as 3km in 2013 (world class) by 2x a race a year

Tactical skills

main tactic is starting slow, finishing very fast. more options needed

^ x

• by personality a hunter (start slow attack from behind last 400m) / be more in front

too Altitude

sleeping in tent since june 2013 / alt can ingrease from 1500>2400m

^ x

• alt in tent increaseed from 1500m (now) to 2000m (2014) to 2400m (2015)

SLIDE 97

Corestability Sifan

• Level Core at start 2013 was 1 (on 1-6 schaal)
• Challenge: 2014 (3) - 2015 (4) - 2016 (5)
• 3x p week 1 hour training with guidance
• 40 weeks x 3 uur = 120 hour training
• monthly check (with sport doctor)

SLIDE 98

Core stability hip

SLIDE 99

Planning 2013-2014

Travel Championship s Topraces Special Care Trainingcamps Additional Medical care

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

SIFAN

wk date Acc wkn

34 19-25 aug Travel back Home Stockholm 35 26-1 sept 36 2-8 sept Brussel Ivo v D 37 9-15 sept 38 16-22 sept 39 23-29 sept 40 30 sept-6 okt 41 7-13 okt Blood+check PV 42 14-20 okt 43 21-27 okt 44 28 okt-3 nov 45 4-10 nov 46 11-17 nov Test wedstrijdje 47 18-24 nov Warandeloop 48 25 nov-1 dec 49 2-8 dec Travel EK cross Bergrado 50 9-15 dec Back Cross Brussel 51 16-22 dec 52 23-30 dec Blood 1 30 dec-5 jan Soest Potchefstrom 2 6-12 jan HH arriveert 3 13-19 jan 4 20-26 jan HH weg 5 27 jan-2 feb Joost Blood karlsruhe 3km 6 3-9 feb Joost Joost Gent 800m 7 10-16 feb Joost Joost Birmingham 1500m terugreis 8 17-23 feb Aer portugal+ Joost Joost weg 9 24 feb-2 mrt Aer HH port intensieve sessie 3km intensieve sessie kort 10 3-9 mrt terugreis Vertrek Polen 15/3km 15F 3KM F 11 10-16 mrt Rust terugreis 12 17-23 mrt 13 24-30 mrt Footscan Jempi 14 31 mrt -6 apr Blood+check PV

SLIDE 100

15 7-13 apr FLAGGSTAF 16 14-20 apr HH Flagstaff vak Joost home/ ragnild Norw 17 21-27 apr Vak VS 18 28 apr-4 mei Vak Reis Stanford HH home Stanford 5km 19 5-11 mei travel back Home arrival 20 12-18 mei Blood vertrek /aankomst aankomst 6u tijdsverschil later Shanghai1500m 21 19-25 mei terug 18u Training warnsborn 22 26-1 june training hard aeroob? Reis Eugene aankomst portland Eugene 1500m DL terugreis 23 2-8 june Rust thuis Fbk 1500m 24 9-15 june dl 60’ dl 5x 6’ 10x 200m p2 5x 60m + 400– 300-200m WB 2x 2R + 4x 1R dl 25 16-22 june Top Ostrawa 800m Travel Europacup 3km Europacup 26 23-29 june dl 60’ 20/3 10x500 core // dl 60’ 5x 60m + 10x 300m p1 core / dl 45’ WB 2x 2R + 4x 1R dl 75’ easy! 27 30 June-6 july 150-200-150-200-1 50 3x 500/400/300 core // dl 60’ 3x starts+ 5x 200m 29 reis loslopen Parijs 1500 DL dl 60’ 28 7-13 july 10x 200m core // dl 50’ reis+loslopen London/Glasgow 15 DL test 15 min vlot /dl 60’ dl 60’ 29 14-20 july vak 1 Blood / 4x 6’ Monaco 5km DL Vertrek St Moritz 30 21-27 july aer 2 St Moritz easy week! training training 31 28 july-3 aug St Moritz + HH training training 32 4-10 aug rust training Naar huis Naar Zurich 9.45-11u 33 11-17 aug Piek 10.34u 1500m S 12.08 5km series??? 19.25u 1500m Finale 17.40u 5km Finale 34 18-24 aug vak 3 Stockholm 1500 DL Flame games 800m? 35 25-31 aug Zurich 1500 DL 36 1-7 sept Brussel Ivo v D 3km DL 37 8-14 sept Rust Marrakech 1500m DL 38 15-21 sept Rust 39 22-28 sept Rust 40 29 sept-5 okt Rust

SLIDE 101

Practical training of Sifan

SLIDE 102

Running Technique

SLIDE 103

Stability & core

SLIDE 104

Power & coordination

SLIDE 105

Speed power

SLIDE 106

Sparring Partners

SLIDE 107

Practical training of Sifan

• winter week
• spring week
• summer race week
• recovery weeks

SLIDE 108

Looptalent Kijkwijzer

• explosiviteit
• loopsnelheid

SLIDE 109

Winter week

• Mon: Run 45’ // Dl 60 min met sprints & heuvels AE>AN (R)
• Tue: Run 45’ // Aerobic runs 3x 10 min > Z3-4 > lact 3>4
• Wed: Core/power // run 75’
• Thu: Run 45’ // sprints/ interval short 10-5km tempo 10x500m p90”
• Fri: Run 45’ ore no running // Core/power/circuit (R)
• Sat: interval mid/long Z4>VO2max lact 4>8 >3x6’+4x3’
• Sun:Run 90’

SLIDE 110

Spring week

• ma: Run 45’ // starts, sprints, sprint endurance > 6x 150m p5
• di: dl 45’ // Aerobic runs 6x5’ min > Z3-4 > lact 3>4
• wo: Core/power // Run 75’
• do: Run 45’ // sprints/ int. short 3-1500m tempo 10x 400m / 10x300m p1 (W)
• vr: Run 45’ of no running // Core/speed power
• za: a. interval mid/long Z4>VO2max lact 4>8 >8x 2,5’ p2
• za: b. Anaerobic power & resistance: 400-300-200m p10 +5x 80m p1 (WW)
• za: c. Race 3km / 1500m / 800m
• zo:Run 60-75’

SLIDE 111

Summer Race week

• zo: Race 1500m (W)
• ma: Run 30’ // Run 45’ // massage
• di: Run 30’ // Aerobic runs 4-5x 5 min > Z3 > lact 3 ore 6x 2,5’ p2 Z4
• wo: Core/speed power // Run 60’
• do: Run 45’ // sprints/ ritme changes (8>15>4) / 6x 200m tempo 800m p2
• vr: Run 45’ tapering off // fysio
• za:Race preparation / run 30-45’ with some accelerations
• zo: Race 800m / 1500m

SLIDE 112 15 7-13 apr FLAGGSTAF Trainingcamp 2 16 14-20 apr HH Flagstaff vak Joost home/ ragnild Norw Sifan/Maureen/Dennis/Gert Jan 17 21-27 apr Vak VS 18 28 apr-4 mei Vak Reis Stanford HH home Stanford 5km qualificatie 5km 19 5-11 mei travel back Home 20 12-18 mei Blood reis Shanghai1500m 21 19-25 mei terug 22 26-1 june Reis Eugene Eugene 1500m DL terugreis Nike wedstrijd alleen als t moet 23 2-8 june Rust Fbk 800m (of 1500m) nat record 1500m? 24 9-15 june 25 16-22 june Top Ostrawa 800m Travel Europacup 8/3 Europacup 15/5 1500m of 5km 26 23-29 june 27 30 June-6 july Parijs 1500 DL 28 7-13 july Blood London/Glasgow 15 DL 29 14-20 july Monaco 800m / 3-5km DL vertrek St Moritz Trainingcamp 3 30 21-27 july aer St Moritz easy ritme NK valt ongunstig ivm opladen 31 28 july-3 aug int PRIKKEL WEDSTRIJD PRIKKEL aer vlot Trainingcamp 3 32 4-10 aug easy snelheid terugreis 400-300-200m vlot Naar Zurich ritme 33 10-16 aug Piek wedstrijd voorbereiding Zurich 1500m S 1500m F 5km F 1500m / 5km 34 17-24 aug aer Stockholm 1500 DL Flame games 800m? 35 25-31 aug aer Zurich 1500 DL 36 1-7 sept aer Brussel Ivo v D 3km DL 37 8-14 sept Marrekech 1500m 38 15-21 sept Rust Vakantie herstel periode 39 22-28 sept Rust Vakantie herstel periode 40 29 sept-5 okt Rust Vakantie herstel periode

SLIDE 113

Preparation E Ch Zurich

week 21 - 27 juli St Moritz winter week (1800m alt) week 28 juli - 3 augustus (intensive week) ma Run 45’ // 16u: 10x 300m p90” (tempo 1500m) (15e dag before EK) di 3-4x 2km 18 km pu // afternoon rest wo 10u power / fysio /// dl 80’ easy do Italy Low altitude: track training: 5x 60m // 800m // 600m // 400m // 200m p10’ tempo 1500m > 800m 2.05 / 1.32 / 56 / 27” (12d v EK) vr

• run 60’ // 16u Core en lichte kracht

za sand road as in home forest Warnsborn 2x 6 min p3 + 4x 3 min p2 (PR) zo dl 75’ easy week 4 - 10 augustus (easy week) ma run 30’ // 2x 5x 100m p2 controlled en snel sp=7’ di travel to Holland wo 10u power / fysio / run 70’ easy do run 30’ + 16u baan 5x 60m // 400 > 300 > 200m wedstrijdritme P 7 min vlot 62 / 45” /28” vr run 60’ // 16u Core en light core/power Astrid za Travel to Zurich zo morning: 30’ loslopen + 5x standing start + 5x 200m (31>30 sec) easy

SLIDE 114

EK Zurich

week 11-17 aug ma: Run 45’ + oef en 5 strides di: 10.34u Series 1500m wo: 10u core / fysio /// afternoon run 45’ // talk about race plan Finale 1500m do: Fysio /// run 45’ + 5 strides vr: 19.25u Final 1500m good cooldown + run + direct to Fysio za: 30’ easy // light Fysio 17.40u start Finale 5km zo: Run 60’ easy // Treatment!

SLIDE 115

EK Zurich

week 11-17 aug ma: Run 45’ + oef en 5 strides di: 10.34u Series 1500m wo: 10u core / fysio /// afternoon run 45’ // talk about race plan Finale 1500m do: Fysio /// run 45’ + 5 strides vr: 19.25u Final 1500m good cooldown + run + direct to Fysio za: 30’ easy // light Fysio 17.40u start Finale 5km zo: Run 60’ easy // Treatment!

SLIDE 116

2015

• World Championships Beijing
• same preparation as last year
• 3 blocks of races (2 weeks training in-between)
• St Moritz altitude (base training + speed)
• key training 800/600/400/200m p7(2.01 - 1.29 - 57 - 27)
• Beijing: last 800m of 1500m in 1.57.16 (in lane 2)

SLIDE 117

Planning 2015

Stages Monday Tuesday Wednesday Thursday Friday Saturday Sunday

SIFAN

wk date Acc wkn 1 29 dec-4 jan 2 5-11 jan Stage stage Zuid Afrika /Ethiopie 3 12-18 jan stage Zuid Afrika/ ethiopie 4 19-25 jan test stage Zuid Afrika/ Pots 5 26 jan-1 feb Karslruhe stage Zuid Afrika/ Pots 6 2-8 feb reis 7 9-15 feb 8 16-22 feb voorjaarsvakantie reis stockholm reis NK atletiek 1500m Nk 9 23 -1 mrt dl 60 min 2x15’ 45/15 GJ dl 60’ / Core Kracht 10x 500m GJ p1 Persconferentie 12-15u WB 2 R + 4 R snel dl 75’ easy 10 2-8 mrt core/ 10x100m 4x 1000m WT vertrek / dl 45 loslopen EK indoor Praag 3km/15 3km F / 1500m 1500 EK praag 3km 11 9-15 mrt aankomst 15u armand/S? 15u Armand/S trainen / HT 12 16-22 mrt london trainen / HT 13 23-29 mrt 1 B easy Flagfstaff R45+5x100/Cor R45 / 8x 3’ relax R 60’ easy // core + Power 4x 3/2/1’ rec 2/4 (walk jogg) R 90’ Camp Flagstaff / acclimatisation 14 30 mrt -5 apr 2 B R45 /10x150mH p2 R/3x6/10’x40/20 R75’ / Core/Pow R45 / 10x 400m p2 R 60’ / core-circuit 8x 3’ p2 R 90’ basic week 15 6-12 apr 3 B R45 /10x150mH p2 R/3x6/15’x40/20 R75’ / Core/Pow R45/ 4x(500-4-3-2)p2/5 R 60’ / core-circuit 6x 800m p2(ore 2,5 min parc R 60 faster week 16 13-19 apr 4 Int R45/3x4x200mH p2/4 2x6/2x10 40/20 R75/ Core/Pow R45/ 4x(500-4-3-2)p2/5 R 60’ /alt / core-circuit 5x 1000m p3 (ore 3’ parc) R 60 hard (Honore monday) 17 20-26 apr 5 Int R45/10x150mp3 Tr 2x6/15x 40/20 R75/ Core Pow R45/ 3x(4-3-2-150)p2/5 R 60’ /alt / core-circuit 4x 1000m p5 (ore 3’ parc) R 60 Honore saturday afternoon back) 18 27 apr-3 mei 6 R dl 45 / 10x 100m tr dl 3x6/15x45/15 dl 75/ core Kr 10x 300 p2 49>45 dl 60’ / core-circuit terug aankomst / dl 90? stage Flagstaff 19 4-10 mei sn 8x 60m spr/ dl 45’ dl 45/1k-8-6-4-2 dl 75/ core Kr 10x 200m p2 Grete dl 45’ 1km 2.38 Pap / dl 45’ dl 90 20 11-17 mei dl45/400-300-200p7 6x 3 min WB Doha / Adam hemelvaartsweek loslopen Doha 1500m DL 2e (4.01.40 dl 75' trainen / HT 21 18-24 mei R45/10x150mp3 Tr dl 2x 6’ + 5x 2’ dl 75/ core Kr 150-400-300-200 -150 dl 60' dl 45’ FBK 1000m NR 1000m NR 2.35 Ellen 22 25-31 mei pinksteren dl/3x6 + 5x 1.30 reis Eugene 1500m terug eugene of Rome 23 1-7 june Long dl/3x6 + 5x 1.30 strides/ travel Rome 1500m 2e 3.59.68 travel Birmingham 1500m 1e 24 8-14 june PowB travel dl/3x6 + 5x 1.30 4x 60/150-2-3-4-150 dl 45/ dl 45 5x 200m Rabat 800m trainen / HT 25 15-21 june PowB Travel/dl 45’ dl/3x6 + 5x 1.30 dl 70/ core Kr dl 30’/4x6012x 300m p1 50-47 R 60’ / core-circuit 3x 6’ + 4x 3’ dl 75' trainen 26 22-28 june PowB Core/ dl60 (20 vlot) 30/4x60/150/4-3-2-15 dl 70/ core Kr dl 30’/4x6010x 300m p1 49-45 R 60’ / core-circuit 2x 6’ + 4x 3’ p2 dl 75' trainen / stage Pap 27 29 June-5 july PowB dl45/dl45 (15 vlot) 4x 60/4-3-2 -150m dl 60' / easy core 3x 20/20/20m 5x 200m 29/28 travel 800m haas 800m 1.58.96 reis terug / dl 60’ trainen / stage Pap 28 6-12 july dl/2x6 + 5x 1.30 5x 200m 30” travel Lausanne 1500m 1e dl 45’ WB 8x 1R (PR 2.22) dl 90 trainen / HT 29 13-19 july Kr Core / 4/3/200m 6x 1R WB casper/vertrek M loslopen Monaco 1500m NR 2e dl 45’ dl 90 30 20-26 july 2x 6’ + 4x 3’ longtest/4-3-2 Casper pB / 60’ 5x 200m / vertrek L London London 800m 1.59.5… 2e st moritz 31 27 july-2 aug St M dl 45 / dl 45’ 5x 6’ vlot Joost st M/75’ 10x 400m p2 (vlot) 68-65 Core Kr / dl 60 10-8-6-4-2’ 17,5>20km pu dl 90 trainen / HT St Moritz 32 3-9 aug St M dl 45/ 10x 100m p2 10x300m p90” 47-45 dl 60/Core-kracht 2x 6’ + 4x 3’ Core Kr / dl 45’ 800-600-400-200 p7 Chiavenne dl 60 / hh weg trainen / HT St Moritz 33 10-16 aug St M 5x 2/2/2+ 5x 200m p2 29 vertrek dl 45 Testwedstr Swiss Joost terug dl 45 vertrek Zurich >Japan dl 45' + 5x 100m dl 45’ + 10x 80m sprints Hong kong met HH & Noorwegen 34 17-23 aug rust dl 8x 2’ p2’ easy/hh 400-300-200m Vertrek Peking 6x 200m p2 29-30 / ocht vertrek Peking HH? 1500m S 11.15u 1500m SF 20.45u WK Beijing 1500m 35 24-30 aug easy 1500m F Pers/800m 800m SF dl 45’ dl 45 5x 200m WK beijing 1500m 36 31 aug -6 sept terug 3x 200m dl 45 Zurich 3km dl 45 WB 4x 2R dl 75' 37 7-13 sept 6x 1 R 6x 400m p2 62-59 vertrek dl 45 Brussel 1500m fast… trainen 38 14-20 sept 1 vak trainen trainen RUST > parijs parijs parijs 39 21-27 sept 2 vak vakantie 3x p/w lopen 40 28 sept-4 okt 3 vak Vakantie 3x p/w lopen 41 5-11 okt 4 vak Vakantie 1x daags trainen 42 12-18 okt 5 1 start seizoen dl 40' ad gesprek/ core Maurits (dl 45') rust dl 45' dl 1x daags trainen > stijve benen 43 19-25 okt 6 2 dl met heuvels erin check Peter+ Blo dl 30' / Core dl 45' rust WB 6x 3 min 16km pu rust stijf 1-x p d trainen > stijve kuiten 44 26 okt-1 nov 7 3 dl 45' / heuvels check peter / dl dl / Nike shop?? kunstgras easy Ethiopie? WB 4x 6 min 16km pu/ easy dl 60-75' 45 2-8 nov 4 Joost? / dl+heuvels 5x 6' kunstgras dl 60' / Core interval 1000ms core / alternatief 4x 6' + 2x 3' dl 60-75' 46 9-15 nov 5 HH Flagstaff/ dl+ heuv 5x 6' gras dl 75' / Core interval 1000/500ms 3x6' + 4x 3' dl 60-75' 47 16-22 nov 6 dl/ heuvels 6-5-4-3-2-1' Kgr HH terug/ dl 75' / Core 500/400ms Sifan terug? Tilburg Warandeloop 48 23 - 29 nov 7 thuis PB 49 30 nov-6 dec 8 50 7-13 dec 9 Heenreis EK cross Toulon (Franse riviera) 51 14-20 dec 10 dl 45 dl 60’ dl 60' / core 3x (6 min/5x 400m) p1/3 dl 60' dulllstrom + Joost dl 60-75 min + 5x 100m vertrek Dullstrom

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2016 winter

• World Championships indoor Portland
• Base training + EM cross championships (1th)
• Dullstroom 3w/ Potchefstroom 2w altitude
• only 3 races+ key training 2x 800 p7 (2.03 + 2.02)
• Gold medal 1500m (last 800m in front)

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2016 summer

• Walk in Grand Canyon > hurt hamstring nerve
• only alternative and (few) base training
• afraid to run fast and hilly (even at EM A’dam)
• 5 weeks real training + race London (4.01)
• Final last 800m 1.59.3 (DL Paris 3.57)

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Many coaches like to work on top but who really wants to work on top works at the base!

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Good luck in finding great talents & coaching

• Honore Hoedt
• honorehoedt@gmail.com
• +31651312497