A Critical Analysis of Seb Coe’s Training Methods

STMO5 – Chris Hattersley

Overview

• Background info

• Analysis of sport

• Analysis of his training

• Comparison to other programmes

• Strengths, weaknesses and areas for improvement

• Conclusions

Why Seb Coe?

• Dominated middle distance running in 1970’s-1980’s.

• 2 Olympic gold medals in 1500m, 2 silvers in 800m.

• 12 World records

• 800m WR stood for 15 years.

• Extremely detailed, published

training information.

Coach Peter Coe –

• Hallamshire harriers…..

• “Long slow distance running creates long slow runners.”

• Methodical approach developed through background in engineering.

Support Staff

• Sought out the expertise of physiologists who went on to have exceptional careers in sports science.

• Provided physiological support.

• Kept them informed of any developments within sports science.

Professor Clyde Williams – Founder of BASES.

Professor David E Martin – Advisor to USA track and field.

Analysis of Sport

• Main Events = 800m & 1500m

• “Endurance based athletes that possess good speed” (Coe, 1996)

Overview of physiological attributes

800m Reference 1500m Reference

World Record

1:40.91 (50.5 sec/lap)

3:26.00 (51.5 sec/lap)

VO2 Max 72.4(6.1) Ingham et al (2008) 73.3 (4.5) Ingham et al (2008)

VO2 Max Speed (km/h)

20.8 (1.4) Ingham et al (2008) 21.2 (1.2) Ingham et al (2008)

LT Speed (km/h)

16.6 (0.8) Ingham et al (2008) 16.6 (1.4) Ingham et al (2008)

Body Mass (kg)

62.7 (5) Kinfu (2011) 62.4 (3.2) Kinfu (2011)

Body Fat (%)

9.2 (1.3) Kinfu (2011) 9.6 (3.2) Kinfu (2011)

Energy System Contribution

800m

1500m

Reference Aerobic contribution

Anaerobic contribution

Duffield, Dawson & Goodman (2005a)

60% 40%

Spencer and Gastin (2001)

66% 34%

Craig and Morgan (1998)

73% 27%

Weyand et al. (1993)

71% 29%

Reference Aerobic contribution

Anaerobic contribution

Spencer & Gastin (2001)

84% 16%

Hill (1999) 80% 20%

Duffield, Dawson & Goodman (2005b)

77% 23%

• Most varied aerobic / anaerobic profiles over any running distance (Brandon, 1995)

Correlates to performance

• 400m time (r=0.74), it indicates optimal muscle fibre composition & neuromuscular characteristics. (Sleivert & Reid, 1996)

• VO2 max (r=0.70) (Ingham et al, 2008)

• LT speed (r=0.63) (Anderson, 2013)

So…. • The larger the VO2 max (& vVO2 max) the smaller the

anaerobic contribution at any given pace.

• As both races are ran at a speed above VO2 max velocity, a large anaerobic capacity is also required.

• Must also be quick over 400m and able to maintain it (Anderson, 2013).

Middle Distance Periodisation

• Linear model normally used. (Daniels, 2013 ; Palmer & Reid, 2009; Bangsbo & Larsen, 2001)

• Aerobic – aerobic intervals – anaerobic intervals – speed.

(Anderson, 2013; Fallowfield & Wilkinson, 1999)

Sunderland (2005)

Yearly Training Load Distribution

Coe (1998); Coe (1996); Coe & Martin (1992); Coe & Coe (1985)

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Month 1 Month 2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month 10 Month 11 Month 12

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Yearly Training Load Distribution

Total Miles

Aerobic Conditioning

Tempo Runs

Aerobic Capacity

Anaerobic Capacity

Average weekly mileage: 47.5

Session Content

• 4 x 4 min @ 5000m pace

• 8 x 800m @ 3000m pace

• 16 x 200m @ 1500m pace

• 6 x 400m @ 800m pace

• 4 x 200m 4 x 100m @ 400m pace

• VO2 Max

• High speed aerobic intervals

• Anaerobic / aerobic glycolysis

• ATP / PC System (Anderson, 2013) Coe (1996)

Five pace system;

Comparison to other training programmes

Steve Ovett

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Month11

Month12

Total Miles

Aerobic Conditioning

Tempo Runs

Aerobic Capacity

Anaerobic Capacity

Average weekly mileage: 75 (Patterson, 1999; Wilson 1988)

Steve Cram

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Month 1 Month 2 Month 3 Month 4 Month 5 Month 6 Month 7 Month 8 Month 9 Month10

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Total Miles

Aerobic Conditioning

Tempo Runs

Aerobic Capacity

Anaerobic Capacity

Average weekly mileage: 62.5

• 5 months training 70-80 miles, 4 LT sessions a week. 4 weeks at altitude. Speed, taper.

(Poole, 1995)

Strength Training

Coe (1992)

Strength Training • Saw the value of strength training from a corrective

exercise perspective but….

• Strength training talks about developing MU synchronisation, but does it with exercises / loadings used? I.e. lots of circuit based stuff used

• Anything that could be classed as power work included in a circuit

• Progressed difficulty with volume instead of intensity

Strength Programme

Exercise Reps Sets

Press ups 10 3

Squat thrusts 10 3

Sit ups 10 3

BB step ups 10 3

Burpees 10 3

Chin Ups 10 3

Back extensions 10 3

Exercise Reps Sets

Barbell curls 2,6,10 3,4,6

Bench press 2,5,8 4,4,4

BB half squats 2,4,6 6,6,6

BO Row 2,3,5 4,5,6

DB Pullovers 2,5,8 3,3,2

BO Row 2,4,6 4,5,6

BB Lunges 2,4,6 3,6,6

Day 1 – Circuit Session Day 2 – Strength Session

Easy, Medium, Hard

Coe (1996) p.29.

Modern Day Approach

• High force / high velocity strength training should be utilised.

• Loads at 80-100%1RM low reps (Sunderland, 2005).

• Specific focus, e.g. max strength, strength-speed. (Daniels, 2013)

Plyometrics • Need to maintain a high power output during

800m and later stages of 1500m to obtain speed of ~8m/s. (Coe, 1996)

• Saunders et al (2006) 70 foot contacts fast SSC 2 x week.

• Improve running economy, better elastic energy

utilisation, neuromuscular control, faster ground contacts (Turner, Owings & Schwane, 2003).

Strengths

• 5 pace system, hitting all components.

• Periodisation of the year, keeping the training load as small as possible to get the job done.

Weaknesses

• Strength programme, circuits.

• Plyometric programme.

Opportunities

• Only used altitude training when he was past his best.

• Improved cardiovascular efficiency through increased EPO, 2,3 BPG which collectively improve oxygen extraction.

Conclusions

• Innovative programme at the time.

• Revolutionised middle distance training for following generations.

• Inspired further research into there methods.

Any Questions?

References

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and science in sports and exercise, 30, 1631-1636. • Daniels, J. (2013). Daniel's running formula. Leeds: Human Kinetics. • Duffield, R. Dawson, B. Goodman, C. (2005). Energy system contribution to 400 metre and 800 metre track running. Journal of sports sciences, 23,

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• Noakes, T. (2003). Lore of running. Leeds: Human Kinetics. • Palmer, G., & Reid, A. (2009). Elite Performance Running. London: A & C Black Publishers. • Patterson, M. (1999, January 1). Running with steve - a retrospective. The british milers club, 3, 30-31. • Poole, N. (1995). How steve cram trains. The british milers club, 2, 6-11. • Saunders, P., Telford, R., Pyne, D., Peltola, E., & Hawley, J. SHORT-TERM PLYOMETRIC TRAINING IMPROVES RUNNING ECONOMY IN HIGHLY TRAINED

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Science in Sports & Exercise, 28, 70. • Spencer, M., & Gastin, P. (2001a). Energy system contribution during 200-m to 1500-m running in highly trained athletes.. Medicine & science in

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17(1), 60-67.

• Weynard, P. Cureton, K. Conley, D. & Sloniger, M. (1993). Percentage anaerobic energy utilized during track events. Medicine and science in sports and exercise, 25, 105-112.

• Wilson, H. (1988). Running my way. London: Sackville Books.