Seb Coe’s Running Strength Program (Part 6)

Seb Coe’s Strength & Conditioning – Part 6: How To Incorporate Strength and Conditioning Into An Overall Running Program

[Article by Chelsea Ho of Sweat Elite]
Continued from: Part 5 – Seven Types of Heavy Weight Exercises Performed By Seb Coe

Recall in the previous articles that George Gandy created a comprehensive conditioning program that helped his elite athletes, including Seb Coe, rise to success. This included 3 major domains:

1. Stage Training – his most famous workout was coined ‘The Loughborough Circuit’
2. Traditional Weight Training
3. Hill Running

 Now that we have covered points 1 and 2, we will briefly mention Gandy’s hill workouts for completeness. Then we will discuss how we can effectively incorporate stage workouts, weights and hill running into a typical macrocycle.

Again, we assume that a macrocycle will begin in October and finish September the following year.

A Brief Overview of George Gandy’s Hill Sessions For His Athletes

From start of October to end of December (3 months), Gandy recommends long continuous hills to be incorporated as part of an overall road run. From start of January to end of March (3 months), 4-6 reps of 900m hill ascensions with a jog back recovery OR 10-20 reps of 180m hill ascensions with a jog back recovery. There were a number of variations on this theme. From start of April to mid-June (2.5 months), 6x2min intervals of undulating hills on grass @ 3-5km race pace.

Putting It All Together

So how much time during any portion of a training macrocycle should be devoted to comprehensive conditioning? The authors of Better Training For Distance Runners, David Martin & Peter Coe, remind us that conditioning is merely an aid to running. It is not a substitute for it and must not be overdone. Running will always occupy the majority of the total training effort.

Also remember that middle-distance runners will need more strength, power and flexibility than long-distance runners. Furthermore, the individual strengths and weaknesses of each runner should be identified to construct a unique training plan for the aspiring athlete.

The following table as extracted from Better Training For Distance Runners show an overview of the varied intensity and pattern of circuit, stage and weight training that Seb Coe personally found useful during his macrocycle.

The hourglass on the right provides a dimensional image of the total conditioning work load. The width represents volume; the length represents time.

Here are some key guiding principles for coaches and athletes:

1. Circuit and stage training should form an initial conditioning and aerobic base (i.e. during X₁ and X₂ mesocycles), therefore accounting for an increasingly substantial volume of weekly work (Period A).
2. As the athlete progresses towards the higher-volume training portions of a macrocycle (i.e. during X₂ and X₃ mesocycles), more emphasis should be given to weight training. (Periods B & C)
3. Following the midpoint of the macrocycle (i.e. during X₄)  the intensity of a conditioning program should decline. This will enable the athlete to adjust for the increased anerobic running sessions in the leadup to the precompetitive sharpening phase.
4. There may be one additional brief period of increased volume (D) prior to a decrease (E) to permit recovery, regeneration and freshness before the actual competitive phase begins.

Sources:

Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics 1.
Harries, I. (2002). Strength/Power Training for a World Class 800m Runner. Enduramax Running Consultancy.
Gandy, G. (1987). Indoor Conditioning For Middle Distance. First published in Athletics Coach, Reprinted in Track Technique Issue 107.