Sand Dunes wrote:
Very interesting, main training points:
Strength train 3 times a week, only twice if in the week of a competition.
Three track workouts a week, only two if it is the week of a competition.
Warm up for there track workouts is also interesting instead of jogging 2-3 miles they do 30-30. Run easy for 30 seconds and than do 30 second stride.
Finish speed work with hill sprints 4 x 150m
Mileage not stressed.
Interesting how the coach is a national championship in Karate.
after all is said and done, the guy is right.
a mile is not very far, but you have the have great aerobic ability, which is not developed in the slow long run. that is a disastrous idea, running hill repeats hard for 2 to 6 minutes is the aerobic builder, or towing a tire.
and if you plan to go to the next level that means running 55 all the way, which means a 50 flat 400 x 4 workout is in the cards.
the above schedule includes quality work, and the biggest issue with the amount of work that is done at non race pace, and the muscles adapt more to that work than the actual goal pace.
then there is the gym or strength work, which is not necessarily done in every phase comprehensively, but is included, is important.
basically, the training of the past, the 1500 guys train like 10000m guys of the future.
the whole purpose of the longer runs is either to recover or to build up an energy reserve adaptation, and when you back off from the volume, you have about 3 weeks of elated energy which is the peak.
finally there needs to be a total recovery phase each year, and a power phase, entirely outside of the buildup, high intensity aerobic and speed, then race phases.
got it?