Secrets of Leo Daschbach's sub-4 training revealed. How would you rate these workouts?

which college will he be attending?

Washington.

Andy Powell has been to known to coach some decent milers.

a sub 4 guy wrote:

This all seems very similar to some of the workouts I would do leading up to my few sub 4/3:42s. All very sensible.If I was his coach, after that hard 800 followed by the hard 600, I would have known it right there that as long as he had a fair pacer in the first half allowing him to relax and then become engaged and hunting in the second half, he would be golden.

Is it a few sub 4 miles or a few 3:42 1500's? They're not the same.....Not even close.

Just sayin'

"Go Run One"

Sara Hall!!!!!!! "Mom Coach" of Drew Hunter!!!!! are you paying attention??????

As per my multiple posts responding to "High School High Mileage" lovers, this is a perfect example of quality over quantity. As I've said and practiced both as an athlete and coach it is crucial to allow young athletes to mature and "grow into" their training during high school. Talent over workload at the beginning and slowly increasing workload year by year topping out at 60 or so miles per week. By incrementally increasing various workloads via strength endurance workouts (tempos/moderate length repeats- 800's, 1000's, 1200's on grass) and shorter speed workouts (400's/300's/200's/100's on track) you are successfully preparing the athlete for the next level. Once in college, it's pretty much the same process which will allow substantial improvement ending in much success. Be sure to select a college coach who practices this philosophy. They're out there you just need to do your homework and research them. Whether that equates to being an NCAA champion or just running as fast as one is capable yet still enjoying being a successful collegiate athlete after 4 years. Anything post-college is "Icing on the Cake" and you'll be fully prepared both mentally and physically to withstand the rigors of being a professional runner armed with the knowledge of what you're capable of doing both in training and racing. Leo is going into a great program at Washington and will be someone to watch in the future.

Congrats Leo and Good Luck!!!!!

"Go Run One"

Han Solo wrote:

Washington.

Andy Powell has been to known to coach some decent milers.

Most of Powell's runners have struggled post college. Rupp was basically coached by Salazar in college. Centro is an exception he has great genetics to thank for that.

fact checker 642572498 wrote:

Han Solo wrote:

Washington.

Andy Powell has been to known to coach some decent milers.

Most of Powell's runners have struggled post college. Rupp was basically coached by Salazar in college. Centro is an exception he has great genetics to thank for that.

I don't recall commenting on their careers post college.

Han Solo wrote:

Washington.

Andy Powell has been to known to coach some decent milers.

Seeing this training he would have been a much better fit for Ben Thomas at Oregon.

shootpost wrote:

Han Solo wrote:

Washington.

Andy Powell has been to known to coach some decent milers.

Seeing this training he would have been a much better fit for Ben Thomas at Oregon.

Agreed.

a few sub 4 miles and a few sub-3:42.2 1500s. I subscribe to the standard "3:42.2 = 4:00.00" conversion. If you say they're not the same, whatever. But youre a fool if you don't call them close.

Yep, in addition to more relaxed work like that (6-8 miles usually progressing 5:40->5:20ish during my long run almost every week) I kept up the "serious" aerobic work about every other week with 4 miles around 20:00 or hopping in a local 5K for a sub-15:00 effort and whatever the prize was lol. Freshman year of college, 4 miles in 5:20 would have been a hard workout that i would have been very proud of. post college, it was just part of another long run.

umm.. are you saying he shouldn't build a base in the off-season and instead hammer year round? No one said you should neglect speed work and core strength just because you run more mileage during a portion of the season.

Maybe he meant that 3:42 is faster.

You can't deny that Leo has had extreme success with his training, but how much of it can you attribute to his intrinsic talent? Probably alot. Nobody advocates 80-100 miles a week for a highschooler, but there are many who've also had success off of periodical bouts of high mileage, especially over the summer when school and stress are not a factor. An example that goes against your theory is the training method of the African elites. Many of them run well over 100mile weeks with doubles. Again, much of their success is probably due to talent, and they may have had a "headstart" or very steady build up of physical activity over their youth because of their living conditions, but we can see many of them on the international stage by ages 18-20.

The majority of elite African distance runners at 18-20 are not actually 18-20. Age cheating is rampant in Africa. An athlete running 13:20 at 18 is way more noticeable than someone doing the same at 25+. The attention can earn them college scholarships, trips to Europe for pro meets, and spots on world junior teams. Of course some of these young African talents are actually young, but the majority are age cheats. Look at any world junior champion in the 5000m in the past 30 years and compare them to photos of other young black teens. It is easy to notice these "juniors" are mid to late 20s.

Good point. I didn't consider this. Is it really THAT common though? I feel like that's just a really shameful thing to do. Alot of the rising Ethiopian guys like Selemon are all purportedly around 20, and had been even younger when they first started running super fast. Its hard to believe that officials or athletics governing bodies haven't reviewed their ages and attempted to find an official source for their actual age if they were lying about it.

hansen9952 wrote:

Good point. I didn't consider this. Is it really THAT common though? I feel like that's just a really shameful thing to do. Alot of the rising Ethiopian guys like Selemon are all purportedly around 20, and had been even younger when they first started running super fast. Its hard to believe that officials or athletics governing bodies haven't reviewed their ages and attempted to find an official source for their actual age if they were lying about it.

Look at a guy like Kipchoge. Officially he was born in nov 1984

June 2003 he runs a 12:52

April 2019 he runs a 2:02:37

If he as an age cheat as a youngester, then he is setting marathon world records pushing 40.

People are really bad at judging ages. Remember this is what an 18 year can look like

It's nice to get a glimpse at how a high school runner who runs those times trains. I was a basketball player in high school with a 1:56 800m pr. My highest mileage week ever was 8 miles and I didn't weight train. I was probably more of a 400/800 type but it's still nice to see how a good high school 800/1600 meter guy trains.

I think the general consensus is Powell's"Workhorse" runners are the ones that suffer post collegiately. The runners that often double and triple at conference or nationals, such as Wheating and Ches. If you look at Centro's career, he didn't do much in college. In three years all he had was a 3:36 1500(with only one other effort under 3:40) and third in the 1500. Then in his final season, he got 4th in the 3k after anchoring the DMR, wins NCAA's, USA's and bronze at words. He developed slowly and had his major breakthrough when it mattered instead of being put through the grinder.

The dumbest post I've seen this month. Go tell your bullsh*t to Jakob Ingebrigtsen. You have to make a difference between SLOW twitch guys and FAST twitch guys, you can't put everyone in the same bag. Coe had great results with a similar training, but try to put a young El Guerrouj or Jakob or Bekele on that and you'll never hear of them. And it's the same with fast twitch guys, you can't just increase their weekly mileage from 40 to 80 and expect them to improve.

Remember that training should be individualized for a given person with a given genetic.

Actually this post also does not make sense because if you're a world junior champion in distance running you're good enough to earn a medal at worlds championships so you don't have to improve more to be more successful as an athlete than the majority of American and European distance runners.