Don’t understand VO2 max workouts

Offer some of your advice why don’t you?

I am literally pulling from a program that has recently produced a 10k NCAA national champion and consistent 1500m-3k-5k qualifiers, as well as consistent team NXN qualification when the coach was working at a highschool level, but I reckon your favorite book from 45 years ago ought to invalidate all of that.

Definitely good advice on this thread. To a coach willing to learn and grow.

I found from experience that my favorite pre race workout was before Arcadia. Granted it was middle of the season so wasn't cutting down much until the week of and really only cut the mileage immediately before and the volume of my workout. I ran 9:10-15 and my coach had me do some strides, 3x16 w 90-120s rest @5:15, reset for 4-5 minutes, 600 @1:34, and then the usual 2 mile wu cd. I wasn't doing any long runs at the time though so on a 2 workouts per week schedule that left me with doing that session the Monday that week when I would race Arcadia on Friday. Hopefully this helps.

Another thing I think is key with some of the larger volume work is that when you're not trying to have the runner push the pace put them in the outside lanes and even reverse what they're running. It takes pressure off of the inner left leg, helps break up the monotony, and takes a lot of the runner's mind. Some guys I know just use their watch gps when they do that because they only need a rough idea of distance and pace because they're only after a stimulus. Some guys also just use track mode but still a good switch-up to use.