Mr. Canova:
The other thread seemed to get lost so I will repost the question.
You mentioned the ways to raise the threshold during the competitive season with very intense efforts at faster than race pace (example: 6x600m).
You may have read this portion of John Kellogg's article today about threshold training:
"A substantial portion of preseason high mileage running (roughly between 15% and 40%, depending on your age and experience) needs to be done at just below your "maximum steady state" of effort, as this pace uses more glycogen as fuel (as opposed to fat, which is accessed more during slower jogging), and sufficient use of glycogen as the primary substrate allows for the greatest improvement of oxidative properties within the muscle cells.
These "high-end" aerobic workouts should at some point become the staple "fast" sessions of any serious runner's preseason training. They contribute to running success more than any other type of workout, since the cost/benefit ratio is favorable at a pace which is fairly quick yet still relaxed enough to eliminate tension.
The general idea on a high-end aerobic run is to find the fastest pace at which you can run without feeling as though you're having to fight to sustain the pace. You should start at your usual easy run pace and let your breathing and perceived effort stabilize before attempting any increase in pace. As the run progresses, lock in to the pace which will train you yet force a slower runner to strain. In layman's terms, this means "relax and train a runner, kill a jogger". The pace should always be manageable; that is, you should be well in control of the speed rather than forcing yourself to maintain it. Once you sense that struggling is about 10 minutes away if you keep the pace you're running, it is time to wind up for the finish of the high-end portion of the run. You should then squeeze the pace down to a gradually faster speed for only about 2-3 minutes. At this point, you may find yourself flying, but you should still feel as though you are floating rather than straining. Because you will only be spending 2-3 minutes at the faster speed (above your lactate threshold), you will not accumulate enough time at this effort level to go into a predominantly anaerobic state. This is important. You should always finish a high-end workout feeling strong - almost energized from the sensation of running right on the edge of pushing it.
The most prudent approach is to work with your body rather than against it, watching for the signs that tell you that you are about to go too hard, as opposed to struggling and fighting yourself and undermining the effectiveness of your workouts. "
So I am wondering what work you do for 1500m-10,000m runners (since you already spoke extensively about marathon runners) to improve the threshold DURING THE NON-COMPETITIVE SEASON.
This is also a general career training guide by the author of that article, John Kellogg, which shows the types of specific workouts he uses. Please tell us your thoughts about this:
"Wasting bandwidth - a general career training outline
Here are the fundamentals of our training approach. We use this same basic outline throughout an ENTIRE CAREER from about age 15 forward, with mileages steadily increasing toward the maximum as a runner demonstrates the ability to tolerate the load and benefit from it (this is BASIC training). We aim for two peaks per year. This policy is more conducive to long term development than is trying to peak three times in a year, as is often done in college (and sometimes in high school). We don't ALWAYS follow a 7-day pattern, either, but since most runners are often constrained by external demands (school, etc.), it's useful to acquire the ability to function well within a 7-day schedule. This is used for ALL track events from 1,500m through 10,000m, with adjustments made along the way as a runner shows a tendency to improve from a particular balance of workout types (this is the ART of training). Just as Lydiard's elite runners trained on the same basic plan until it was the time of the year for them to move toward their specialties, the aim of EVERY runner who races at middle and long distances should be to acquire a high level of aerobic fitness and to handle steadily increasing training loads (read: mileage).
We set the paces for timed workouts based on recent time trials or races (also depends on if there is an important race within a few days or whether the week's mileage is planned as high or low, etc.). In any case, we'll almost ALWAYS start SLOWER than the intended average and work into a speed which keeps lactate levels under complete control until the final 2-3 minutes of running. The PACE may be FASTER than the "laboratory GXT definition" of LT pace as "approximately one hour race pace", but the lactate levels THEMSELVES are what we are concerned with, NOT necessarily the PACE. For example, a runner who is in CURRENT shape for a 15:00 for 5,000m may have a theoretical LT pace of 5:15-5:20 per mile and might on one day perform 10 x 3 min. on/30-60 secs. off (so-called "high density") at an average of 5:15 mile pace for the 3 min. runs. Then on a DIFFERENT threshold workout, the same runner might do 3 x 8 min. on/5 min. off (lower density) at an average pace of 4:55 per mile (covering roughly 6.5 laps in each 8 min. bout if done on a track). Or the workout might consist of 20 x 400 in around 75, with 20-25 secs. rest periods - another high density session but run at a different pace than the first high density session. The point is to work at VARIOUS speeds but to stay on the comfortable side of tying up, only feeling like you're really "ripping it" during the last 2-3 minutes of the entire workout - and even THEN not rigging, but getting a "fast flying" feeling - working but not straining. You must train your body to operate under CONTROL while recruiting different muscle fibers, with various ranges of motion, and at different power outputs, thereby stimulating some systems while recovering others. High density repeats use predominantly slow twitch fibers and can be repeated fairly often in lieu of continuous runs. Lower density repeats allow you to spend significant time at or below your LT while running FASTER and are complementary to the high density sessions.
4-8 WEEKS EARLY PRESEASON:
This phase is loosely structured, with the emphasis on rebuilding mileage and on running by feel while covering some of the necessary bases.
2-4 days per week - Progression runs (no pace parameters yet - start slow, gradually and spontaneously increase speed to the high end of aerobic effort and stay there from 30-65 min., with a faster finish if feeling strong)
1-2 days per week - Sets of buildups or strides (ex.: 2-3 sets of 5-6 x 15-40 secs., jogging equal distance between reps and jogging 5-10 min. between sets - always do buildups, strides, and drills WITH the wind, if any) + drills and/or hills on occasion + 2-8 min. @ 90% effort (following last set of strides) every 2 weeks
1 day every 2 weeks - Long easy run (getting longer each time, last 1-3 miles gradually faster if feeling good)
Phase in doubles 1-2 times per week for 2 weeks, 3-4 times per week for 2 weeks, 4-6 times per week after that
4 WEEKS LATE PRESEASON:
Here we get more structured toward Mondays and Wednesdays being faster days and Saturdays being long run days (schedule shifted if needed based on whenever the long run is most convenient). The basic outline below totals 65-80 miles for a week at MINIMUM (depending on average training pace) and totals 125-150 miles at MAXIMUM (depending on pace).
Sun. A.M. 0-35 min. very easy ("shake-out" or "super-O2" pace) / P.M. 30-95 min. easy (normal comfortable pace)
Mon. A.M. 35-50 min. very easy / P.M. Progression run (spending 30-65 min. at a high end of aerobic effort) OR Tempo run with 20-25 min at LT effort OR High Density LT repeats (ex.: 8-15 x 3-4 min with 30-60 secs. rest periods)
Tue. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Wed. A.M. 35-50 min. very easy / P.M. Progression run (spending 30-65 min. at a high end of aerobic effort) OR High Density LT repeats (ex.: 15-25 x 60-90 secs. with 20-25 secs. rest periods) OR Sets of strides OR Lower Density short LT repeats (ex.: 12-20 x 45-90 secs. at roughly current controlled 3,000m Time Trial pace with nearly equal rest-to-run ratios)
Thu. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Fri. A.M. 0-35 min. very easy / P.M. 35-65 min. easy with 4-10 strides near the end
Sat. 125-155 min. easy with last 10-20 min. gradually faster if feeling good OR 95-125 min. with last 30-60 min. picked up to a strong high-end pace OR A.M. 30-35 min. very easy / P.M. Long warmup (25-35 min.), CONTROLLED (deliberately slow start) Time Trial of 3,000m-8,000m - designed to determine critical training speeds and make adjustments (60-65 min. total)
4 WEEKS EARLY COMPETITIVE SEASON (assuming Saturday RACE):
From this point on, runners who specialize at 1,500m will gradually gravitate toward the lower (or moderate) outlined mileage levels and will place slightly less emphasis on threshold work, favoring repeats more often than continuous runs and moving toward Lactate Tolerance training slightly sooner than the longer distance runners. Races during the early season are usually overdistance for 1,500m-3,000m runners, underdistance for 5,000m-10,000 runners (unless a time is needed as a qualifier).
Sun. A.M. 0-35 min. very easy / P.M. 30-95 min. easy (normal comfortable pace)
Mon. A.M. 35-50 min. very easy / P.M. Progression run (spending 30-65 min. at a high end of aerobic effort) OR Tempo run with 20-30 min at LT effort OR High Density LT repeats (ex.: 8-15 x 3-4 min with 30-60 secs. rest periods or 15-25 x 60-90 secs. with 20-25 secs. rest periods) OR Sets of strides (if long RACE previous Saturday)
Tue. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Wed. A.M. 35-50 min. very easy / P.M. Lower Density short LT repeats (ex.: 12-20 x 45-90 secs. at roughly current 5,000m race pace with nearly equal rest-to-run ratios) OR VO2max training (ex.: 6-8 x 2-3 min. at slightly slower than current 3,000m race pace)
Thu. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Fri. A.M. 0-35 min. very easy / P.M. 35-65 min. easy with 4-10 strides near the end
Sat. 95-125 min. with last 30-60 min. picked up to a strong high-end pace OR (rarely) 125-155 min. easy with last 10-20 min. gradually faster if feeling good OR RACE of 3,000m-5,000m (10,000m only if needed for qualifier)
4 WEEKS MID-SEASON (assuming Saturday RACE):
The 1,500m runners still spend more time on the faster workouts than longer distance runners, occasionally staying in touch with their LT training. Races are usually underdistance or specialty distance for all runners (unless a time is needed as a qualifier).
Sun. A.M. 0-35 min. very easy / P.M. 30-95 min. easy (normal comfortable pace)
Mon. A.M. 35-50 min. very easy / P.M. Sets of strides OR Tempo run with 20-30 min at LT effort OR High Density LT repeats (ex.: 8-15 x 3-4 min with 30-60 secs. rest periods or 15-25 x 60-90 secs. with 20-25 secs. rest periods) OR Lower Density long LT repeats (ex.: 4-5 x 4-5 min. at roughly current 5,000m race pace with 3-4 min. rest periods or 3 x 8 min. at roughly 10 secs./mile slower than current 5,000m race pace with 3-5 min. rest periods)
Tue. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Wed. A.M. 35-50 min. very easy / P.M. Lower Density short LT repeats (ex.: 12-20 x 45-90 secs. at roughly current 5,000m race pace with nearly equal rest-to-run ratios) OR VO2max training (ex.: 6-10 x 2-3 min. at slightly slower than current 3,000m race pace with equal rest-to-run ratios) OR Creatine Phosphate training (ex.: 2 sets of 2-3 x 7-10 secs. @ 98%-100% effort with 60 secs. walk between each and 8 min. walk between sets) OR Lactate Tolerance training (ex.: 8-10 x 45-65 secs. at slightly faster than current 1,500m/mile race pace with rest periods of about 1.5 times the run periods) OR Lactate Clearance training (ex.: 2-3 x 30-40 secs. at 95%-100% effort with 3-4 min. rest periods)
Thu. A.M. 35-50 min. very easy / P.M. 35-95 min. easy
Fri. A.M. 0-35 min. very easy / P.M. 35-65 min. easy with 4-10 strides near the end
Sat. RACE of 800m-1,500m (1,500m-5,000m specialists) or 1,500m-5,000m (10,000m specialists) OR 95-125 min. with last 10-20 min. gradually faster if feeling good
4 WEEKS LATE SEASON (assuming Saturday RACE):
Time to peak out. Lactate Clearance training is often done by all runners during this stage (if there are not too many races scheduled during the season), but only if regular speed maintenance (buildups and strides) and some Creatine Phosphate training has been used first.
Sun. A.M. 0-35 min. very easy / P.M. 30-65 min. easy (normal comfortable pace)
Mon. A.M. 35-50 min. very easy / P.M. Sets of strides OR High Density LT repeats (ex.: 3-4 min. reps with 30-60 secs. rest periods) OR Creatine Phosphate training (ex.: 3-4 x 20 secs. @ 98%-100% effort with 60 secs. walk between each)
Tue. A.M. 35-50 min. very easy / P.M. 35-65 min. easy
Wed. A.M. 35-50 min. very easy / P.M. VO2max training (ex.: 6-10 x 2-3 min. at slightly slower than current 3,000m race pace with equal rest-to-run ratios or 12-15 x 1 min. at slightly faster than current 3,000m race pace with nearly equal rest-to-run ratios) OR Lactate Tolerance training (ex.: 8-10 x 45-65 secs. at slightly faster than current 1,500m/mile race pace with rest periods of about 1.5 times the run periods) OR Lactate Clearance training (ex.: 2-3 x 1 min. at 95%-100% effort with 4-5 min. rest periods) OR Taper Session (ex.: 2 x 2 min. + 2 x 1 min. + 4 x 30 secs., each set of 2 having first rep medium speed and second rep fast with rest periods of about 1.5 times the previous run periods and the set of 4 all starting at medium speed and getting progressively faster)
Thu. A.M. 35-50 min. very easy / P.M. 35-65 min. easy
Fri. A.M. 0-35 min. very easy / P.M. 35-65 min. easy with 4-10 strides near the end
Sat. RACE of 400m-1,500m (1,500m specialists) or 800m-5,000m (5,000m specialists) or 1,500m-10,000m (10,000m specialists) OR 95-125 min. with last 10-20 min. gradually faster if feeling good
Oh, yes, don't forget the most important criterion of all: LOVE running!
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