Charlie Spedding and Lindsay Dunn

1
Charlie Spedding and Lindsay Dunn 10k and
Marathon training

• Going to outline the method which Charlie used
  and worked for him.
• Firstly the reason we used this method. Brendan
  Foster, Barry Smith very different. Charlie
  with lots of steady mileage aerobic base great
  but lactate tolerence poor. Brendan able absorb
  vo2max work quickly . Barry years of vo2 max work
  but aerobic capacity poor.

2
Change of mindset

• Change of training
• The method runners in particular
• were using was Lydiard based ie
• mileage then sharpen.
• Gateshead Harriers lots of high performing
  runners lots of miles and then start track work
  and sharpen April

3
What changes ?

• Years of mileage Took all of track season to
  sharpen Keep doing some low level lactate work
  all year round How to peak ? Include 3/ 5/10k
  pace all year but increase mileage for 6 weeks
  2 weeks sharpen and 1 week easy Major
  breakthrough. Not only peaked better but all
  performances higher level.

4
10k 6 weeks mileage

• Easy week before build up
• Week 1 just mileage
• Week 2 bring sessions back in
• Some specific work for 10k ie whistle fartlek
  Short races 1500
• 2 Weeks sharpening Intense
• 2 sets 6 x 200 2 miles 50/50s
• Race long reps long rec

5
Marathon Training

• Same build up
• Specific marathon work
• 20 mile mixed pace
• Thursday 90 min run Italians
• Bordino same lactate 3 mm

6
Lessons which now apply to current coaching

• Build up package isnt same for everyone
• Use it to interpret what training suits the
  individual examples Dom Bannister 2-13, Mark
  Hudspith 2-13, Grenville Woods 2-12,
• Same for Karen Cornwall won Dublin Marathon with
  Charlie schedule and Nicola Brown won 3As
  Marathon at London but just mileage long reps