So atm my workouts is
A: 12x400
B: Tempo run (6km)
C: Long run
D-E-F: slow medium/short runs..
According to this, i should change my routine and instead of doing 12x400 i should do like 4x100 - 4x200 and 4x400 to hit all targets?
And as my B run i can either do my long tempo run without breaks or like 3x2km?
Norwegian elite wrote:
Former Sub 14:00 wrote:
They have the same foundation where there is very little emphasis on race specific work. That doesn’t come till the end. Almost everything they do is at the paces that support the primary event. Renato is much more methodical, complex, and mathematical in how he does it but that doesn’t mean it is nexesssrily different at its core. Nick Bideau is the simplest of them all but that still doesn’t take away the main reason why this kind of training works. We all get caught up on the semantics but lose out on the big picture. A lot of these guys are doing the same thing just different ways going about it. All the while thinking they are the special ones which is hilarious to see.
No,they don't have the same foundations .
Canova has his phases but Ingebrigtsens not! What Gjert told is that his guys this year haven't been over 5.5 mmol lactate yet in training , and still Jakob and Filip did 3:30-3:31 at 1500 m and Jakob 13:02 at 5000m! `They do race specific work all year round but 300/400s at mostly 3k-5 k race pace that will not reach the need of more lactate than 5.5 mmol that will be the net level in the bloodstream.It's two completely different systems!
Pretty sure they don’t do that year round. Can you post it? I had a friend of mine train with them for 6 weeks in Dullstroom right before the season hit. They never did anything like that. When he asked them they said what they were doing with him was basically what they always do. Not saying you are lying, but I would like to read about it if it is true. As far as I know, he hasn’t shared that info a lot.
Micker wrote:
So atm my workouts is
A: 12x400
B: Tempo run (6km)
C: Long run
D-E-F: slow medium/short runs..
According to this, i should change my routine and instead of doing 12x400 i should do like 4x100 - 4x200 and 4x400 to hit all targets?
And as my B run i can either do my long tempo run without breaks or like 3x2km?
I don't think he would make that recommendation.
I suspect that he would have you build up mileage first if you aren't doing more than 40 now. He would have you do the 400s slower than you might otherwise -- at a pace you could keep up for 30 minutes (CV), and maybe extend the length to 6x800 and later 5x1000, adding strides or short sprints at the end.
He would recommend hilly terrain for your long run and adding strides, changes of pace, and hills to some other runs -- but being sure to keep your easy days three minutes/mile slower than your mile pace.
And probably some race-specific speed work in racing season, but I haven't read much about the adjustments he makes in season.
Webby (or anyone else) if i were to add some hillsprints, for example on tuesday (where i also do strength workout) would that not make me overtrain? i heard somewhere that 3 "hard" runs per week is max, rest should be easy stuff..
But from this im considering adding maybe 6x40m hill sprints on tuesday and then 5x20sec "strides" on my slow run friday? would that become too much or should it be fine?
Micker wrote:
Webby (or anyone else) if i were to add some hillsprints, for example on tuesday (where i also do strength workout) would that not make me overtrain? i heard somewhere that 3 "hard" runs per week is max, rest should be easy stuff..
But from this im considering adding maybe 6x40m hill sprints on tuesday and then 5x20sec "strides" on my slow run friday? would that become too much or should it be fine?
These things shouldn't really cause any leg fatigue, they are way too short. You can do them entirely with CP if you give it time to recover.
If you sprint them all-out, yes you will have some CNS fatigue the following day but Tinman wouldn't even recommend doing them all-out. Hill sprints of 10s-20s at quick pace, with jog down recovery. Strides are just relaxed running anyway. I do them before my workouts day (1x hills 1x strides) and they actually make me feel better on the following day for the workout.
If you want to do them all-out, like Canova, Magness and Hudson often prescribe them, you need to take 3-4 mins recovery between reps (either hill sprints, or 60m-100m dash). This will cause big CNS fatigue but shouldn't cause much leg fatigue still, they aren't anaerobic as you allow full recovery for CP. Nonetheless, you want to be fresh for a workout so after that session you would need an easy day to let your CNS recover.
I like both versions, the slightly easier Tinman hill sprints and the all-out hill sprints, both can fit in a week with 2 workouts and a long run.
CP = creatine phosphate system and CNS = central nervous system in case you wonder.
That sounds great man :) guess i will try to implement it into my program so it will be something like
M: 12x400
T: easy + 6x40m hill @ 80% ish
W: Easy
T: Tempo
F: Easy + 5x20s strides
S: long run
S: backpack hike.
Hopefully the stride and hill supplementation will give some benefits :)
LateRunnerPhil wrote:
Micker wrote:
Webby (or anyone else) if i were to add some hillsprints, for example on tuesday (where i also do strength workout) would that not make me overtrain? i heard somewhere that 3 "hard" runs per week is max, rest should be easy stuff..
But from this im considering adding maybe 6x40m hill sprints on tuesday and then 5x20sec "strides" on my slow run friday? would that become too much or should it be fine?
These things shouldn't really cause any leg fatigue, they are way too short. You can do them entirely with CP if you give it time to recover.
If you sprint them all-out, yes you will have some CNS fatigue the following day but Tinman wouldn't even recommend doing them all-out. Hill sprints of 10s-20s at quick pace, with jog down recovery. Strides are just relaxed running anyway. I do them before my workouts day (1x hills 1x strides) and they actually make me feel better on the following day for the workout.
If you want to do them all-out, like Canova, Magness and Hudson often prescribe them, you need to take 3-4 mins recovery between reps (either hill sprints, or 60m-100m dash). This will cause big CNS fatigue but shouldn't cause much leg fatigue still, they aren't anaerobic as you allow full recovery for CP. Nonetheless, you want to be fresh for a workout so after that session you would need an easy day to let your CNS recover.
I like both versions, the slightly easier Tinman hill sprints and the all-out hill sprints, both can fit in a week with 2 workouts and a long run.
CP = creatine phosphate system and CNS = central nervous system in case you wonder.
Don't try to complicate things that isn't. You don't even have to run hill sprints.
Maybe i dont "have to" but if it is the better option, id chose it? :) i dont know man, its hard to decide anything in running. everyone says different things, i have no idea who or what to listen to..