Sebastian Coe is one of the greatest athletes that the world has seen run, born on September 29th 1956 in Chiswick, London.
Coe established a total of 12 world records (9 in open air and 3 in covered track). Two of his distinguished records were of 800m with 1’41,73 sec. and of 1.000m with 2’12,18 sec.
He is the only athlete that has been capable of winning the gold medal twice in the 1500 meters in the Olympic Games. He did it in Moscow ‘80 and Los Angeles ’84. In both occasions, the British also obtained the silver medal in 800.
“The five pace training”, that is how Frank Horwill named it. It is a training system that extended throughout England during the seventies.
It all started when his father, decided to take being an athletics trainer seriously. That is why he consulted with those who knew, technician Horwill, president of the British Milers Club. Horwill sent him a letter with the training systems that young 20-year-old Coe should follow.
It is about alternating five different paces of training in only twelve days:
Day 1: 5.000 meter pace- (at 69 seconds per 400 meters). 3×2000 meters with jogging of 300 meters between series.
Day 2: Continuous race of 40 minutes.
Day 3: 1.500 meter pace- (at 58 seconds per 400 meters). 4×800 meters with rest jogging of 400 meters
Day 4: Continuous race of 40 minutes.
Day 5: 3.000 meter pace- (at 62 seconds per 400 meters). 3×1.600 meters with jogging of 400 m.
Day 6: Continuous race of 30 minutes.
Day 7: 800 meter pace- (at 53 seconds per 400 meters). 4×400 meters with jogging of 400 m.
Day 8: Continuous race of 30 to 40 minutes, depending on the athletes’ sensations.
Day 9: 400 meter pace: (at 48 seconds per 400). 1×350 m., 1x300m., 1x250m., 1x200m. Recovers jogging double the previous distance.
Day 10: Continuous recovery race of 30 to 40 minutes.
Day 11: 30×100 uphill at pace of 400 meters or recovery jogging depending on the athletes’ sensation.
Day 12: 1500 meters pace- (at 58 seconds for each 400 meters). 4×800 meters with rest jogging of 400 meters
This training is just a sample of what Sebastian did, his entire plan is a complete annual plan. Logically it is about one of the biggest athletes in history, capable of supporting enormous paces and a loaded training plan.
It should also be included the excellent work of force and technique that he had in his training.
The efficiency of this method is proven. It is about making the muscular metabolism work at five different intensities. The distances and the paces are defined according to their capacity.
Two decades after Sebastian Coe, the method was used by the English McDonald, Noah Ngeny’s trainer. He won the Olympic gold in the 1.500 in Sidney, defeating the big legend El Guerrouj.
After retiring he worked as vice-president of the Sport Advisory (1986-1989) and in 1992 he was named conservative member of the Parliament by Falmouth and Camborne. He was awarded Prince of Asturias of Sports in 1987.
On august 19th 2015 he was elected president of the IAAF (Athletics International Federation).
Without a doubt Coe was an athlete that left a mark in the world for his huge quality and he is still remembered flying in the 800 and 1500 meters.
Source: Omar Martinez