3:30pm: 1 mile warm up, 5 miles (170 heart rate), 1 mile cool down
I've known a few guys who trained like this who were very good. I would never train like this, and I question whether it is truly optimal, but I have no doubt that *if* you can do this and not get injured you can be a very good runner.
I used to train this way. Never progressed past a high 15 5k. Eventually got fed up with lingering injuries and started training less volume and less intensity. Suddenly started PRing in every event. You'll eventually just chronically over-train yourself and get frustrated.
3:30pm: 1 mile warm up, 5 miles (170 heart rate), 1 mile cool down
I've known a few guys who trained like this who were very good. I would never train like this, and I question whether it is truly optimal, but I have no doubt that *if* you can do this and not get injured you can be a very good runner.
Even if he does avoid injuries, he’ll be no more faster than had he trained hard/easy.
He listed 10 miles of continuous threshold pace in the AM, and a 5 mile race-pace effort 4 hours later in the PM. You think doing this daily doesn’t show “at least 80% mileage hard” at way too hard an effort?
170 heart rate is not race pace unless you are a 70 year old man...
My HR max has been 170ish since my 40s. No idea what it was before, as that was in a pre-heart monitor (for everyday runners) era.
I was running at a reasonable standard at that, with four placings in the USATF Masters Championships.
So you ran like 17 miles and 5 of it was maybe threshold pace? I'll call that 10 miler 'medium', not exactly hard. And that's why it's fine. If you tried to do everything at your 170 heart rate then good luck
I'm not seeing how this example shows 80% hard mileage, even if you did it daily.
He listed 10 miles of continuous threshold pace in the AM, and a 5 mile race-pace effort 4 hours later in the PM. You think doing this daily doesn’t show “at least 80% mileage hard” at way too hard an effort?
155 is threshold pace? Running at paces that feel easy and are considered easy according to my race paces get my garmin showing that
I did that up to 50mpw in my 20s and early 30s on concrete paths in Houston. Was injury free for a long time but body eventually breaks down. It doesn't mean you won't get super fit and put up some great times in the meantime though.
He listed 10 miles of continuous threshold pace in the AM, and a 5 mile race-pace effort 4 hours later in the PM. You think doing this daily doesn’t show “at least 80% mileage hard” at way too hard an effort?
155 is threshold pace? Running at paces that feel easy and are considered easy according to my race paces get my garmin showing that
The guy said he is 43. At the age, that’s upper threshold pace.
I'm in my late 40s and in the last half of my runs I feel so much better running at 150-165 HR than sub-150 HR. When I try to slow down to moderate my pace/HR, my form feels sloppy and I just don't feel right.
I did this for awhile in college. I was burnt out and kept getting injured, and my coach allowed me to just train on perceived effort for awhile. I didn't do formal workouts but just went out every day and ran how I felt. It was interesting, because I wound up upping my mileage, and even though I wasn't doing many interval workouts, I was essentially doing a lot of tempo runs and time-trial efforts on my own. I wound up PRing in nearly every distance (1500, 3k, and 5k).
I think this worked well for me in that instance for a few reasons:
1. It took some pressure off and allowed me to just enjoy running.
2. In team workouts, I had a tendency to go too hard. I ran workouts like races, had very little left for actual races, and got injured a lot.
Obviously, this isn't the ideal way to train for elite runners, nor is it a long-term solution for continued improvement, but in some cases it is useful, and if you are just training for enjoyment, it can be great.