I had a short stint where Kellogg coached me online. This is generally how he outlined my training.
All runs and warm-ups start at 9 to 10 min pace or slower for first 1 to 2 miles before slowly progressing pace to a steady but easy effort.
Typically 2 days between workouts. Sometimes 3 if needed.
Roughly 4 to 6 strides day before workout and immediately before workout. Strides are roughly 15 secs long and run in progressive fashion where last 2 to 3 secs is close to top end speed.
15 to 20 min warm-ups then progressive strides before workout.
During our time together most of my workouts where what I would call tempoish efforts.
Typically 25 min tempo sometimes longer or progressive run probably start at marathon pace and get to estimated 15k pace before cranking it last 2 to 3 mins.
Other type of tempo he called crest load which was typically 8 to 12 min long with a couple min recovery before doing it again. I would estimate pace was around 10k pace. Possibly a little slower. Possibly a little faster towards the end.
Occasionally we would end tempos w 1 fast 400m or something of that nature.
In general most workouts I would guess where 10k pace or slower and if we did faster intervals it was minimal.
I'm not sure if he just used this strategy with me or if this is typical for his athletes.
To give context I was probably more developed anaerobically and highly undeveloped aerobically being a very low mileage guy in high school and college who rarely did tempos and almost all workouts where done at 800m to 3k pace.
I really enjoyed having John as a coach. He really seemed to believe in a more relaxed approach and was very knowledgeable about training.
Unfortunately I was unable to capitalize during our time together because I was probably burned out from a couple years w little to no breaks from training coupled with health/life issues that was making it hard to stay consistent in training.
I decided to take a extended break and focus on health/life issues. At the moment I am unsure whether I'll give it another go at trying to run relatively fast or not.
For a better idea of Kelloggs training check out Ben Rainero's log at
https://biggerlog.com/users/brainero