Tuesday 4 February
Week 5, Day 2: 3 / 2 / 1 Bondarenkos
Let’s get the most important things out of the way first.
Every time you read the word ‘Bondarenko’, please sing it to the tune of the chorus ‘Bamboléo’. It will cheer you right up.
This is a hard session. It’s definitely a session where you really feel like it’s doing you good and ‘adding to the bank of mental toughness’, which can be withdrawn during future difficult sessions, long runs or most importantly, on race day.
What is a Bondarenko?
The basic set goes like this:
400m @ 5k pace
400m @ 5k pace + 20-25s / lap300m @ 5k pace
300m @ 5k pace + 20-25s / lap200m @ 5k pace
200m @ 5k pace + 20-25s / lap100m @ 5k pace
100m @ 5k pace + 20-25s / lap
So, for example, if you run an 80 second lap, your times would looks something like this:
400m in 1m 20s
400m in 1m 40-45s300m in 60s
300m in 75s200m in 40s
200m in 50s100m in 20s
100m in 25s
Then you repeat the whole thing 3 times, 2 times, 1 time with [3-4 minutes] rest between sets.
In ‘real money’, it means you run continuously for long periods of time with no real break between them. The rests are ‘floats’, so they are slower but are not a recovery jog.
The objective of a Bondarenko session is to break you practise changes of pace, develop your lactate shuttle and build speed endurance. The theory goes that by running just above and below your lactate threshold, you become more efficient at processing the lactate and maintaining steady state.
A secondary benefit of the Bondarenko is mental toughness. Going from the 100m fast, straight into 100m float then back up to a 400m effort is really hard. It’s a tough session and is not for the feint hearted*.
*If you want to make the session easier, as no one should start with the full set, other shorter options of 2/2/1, 3/2 or 2/1 sets are available.
Track Tuesdays
But what a great session!
The last time Bondarenkos were on the menu, I named my Strava, and I quote, “Bondarenkos aka hardest session I think I’ve ever done”.
Well today, they were not the hardest session I’ve ever done. The 3 x (3 x1 km) session a couple of weeks ago takes top spot.
Don’t get me wrong, it was not easy. I was very grateful to be running with Stew, Rob and especially Gio who helped with the changes of pace. But the paces were strong, the floats were strong – possibly a fraction quick – and we finished the final set not much slower than we started.
Another great session – in the bank.
Fuelling Tips
Pre Training
This is a big session. Up to 12 km of hard running. Add in a warm up and cool down and I clocked nearly 18 km.
Eat a carb-heavy breakfast, lunch and mid afternoon snack.
Breakfast: I am obsessed with chia and flaxseed porridge at the moment, topped with partly-defrosted frozen raspberries or blackberries and peanut butter. It is insane.
Lunch: Cheesy beans on toast – also a recent obsession.
Mid Afternoon Snack (about 2 hours before training): I made a batch of these oaty-banana bars which I keep in the freezer. Defrost in the microwave, drizzle with peanut butter and you are good to go.
Post Training
It was late when I got back, but re-fuelling is critical.
Dinner: Quorn spaghetti bolognaise and a chocolate protein hot chocolate with oat milk.
