Happy to engage in a real discussion on here. Of course, you should recognize hat I am not a physiologist and may have no idea what I'm talking about! So take what I have to say with a grain of salt.
(Although I do know Daniels' theories fairly well and have actively employed them with a decent amount of success).
Hit all paces in training. Most people (including Smoove) think too much in compartments. Vo2, LT, etc...
Progression runs are the way to go. I run mostly "steady" and at the end of the run I add just a touch of speed. For example, 5 miles steady plus 1 x 1000m at 5K effort
Running a workout like 5 x 1000m at Vo2 max pace too often will lead to exactly what you are concerned about. Run by effort and touch on all paces. Limit the volume of intervals. All you need is to touch on the speed to engage the neuromuscular side of things.
We agree on at least one things - I'm a fan of progression runs; particularly as a type of LT workout early or late in a season. It allows you to touch on a lot of paces and helps you find where your "gears " are.
Seriousquestion wrote:
Is there something safer to use for a sharp peak instead of the traditional VO2 max 3k-5k paced workouts? Thinking there has to be a more safe way to peak athletes correctly without the wheels falling off.
Do the Newton 200 workout. By the 3rd week you are rolling. Compliment it with a weekly LT run. Its a killer combination 4 weeks out from your peak race
What should your pace be for these?
Bob Schul Country wrote:
Seriousquestion wrote:Is there something safer to use for a sharp peak instead of the traditional VO2 max 3k-5k paced workouts? Thinking there has to be a more safe way to peak athletes correctly without the wheels falling off.
Do the Newton 200 workout. By the 3rd week you are rolling. Compliment it with a weekly LT run. Its a killer combination 4 weeks out from your peak race
Runningforfun wrote:
What should your pace be for these?
Bob Schul Country wrote:Do the Newton 200 workout. By the 3rd week you are rolling. Compliment it with a weekly LT run. Its a killer combination 4 weeks out from your peak race
the 200s would likely be fast if you tell your guys to run them hard. We try to run around what your mile splits in a race have been or just slightly faster.
So my top guys are running around 37-38, girls around 45-46. the JV kids are usually 5-6 seconds per 200 slower than my top guys.
Newton 200 workout?
Bob Schul Country wrote:
Runningforfun wrote:What should your pace be for these?
the 200s would likely be fast if you tell your guys to run them hard. We try to run around what your mile splits in a race have been or just slightly faster.
So my top guys are running around 37-38, girls around 45-46. the JV kids are usually 5-6 seconds per 200 slower than my top guys.
Would doing this 4 weeks out of a goal half marathon be beneficial. I do a long run and a tempo weekly. Around 45 miles a week