Yes the vast majority of world class runners do a year round long reps workout, maybe a tempo and one faster workout.
Fill in the rest with easy to steady.
This Non existent threshold obsession is like a ploy to sell lactate monitors.
When I bought my device, I went personally to office in Valencia of the seller. He is saling device long type ago, everything is from Japan. He is nice person and gave me huge discount: lactate pro2+100 test strips 416 euro, he told me that 2 years ago people was buying 2-3 per day only, but now 20-25 units per day!
The paces are whatever produces the correct lactate value they are looking for.
In a podcast I listened to regarding the system, one of the athletes mentioned that as you get more fit it starts to get closer to 5k-10k pace, because that’s what it eventually takes to arrive at the desired lactate levels.
The athlete also mentioned that it ends up serving a dual purpose that is very useful:
The paces are whatever produces the correct lactate value they are looking for.
In a podcast I listened to regarding the system, one of the athletes mentioned that as you get more fit it starts to get closer to 5k-10k pace, because that’s what it eventually takes to arrive at the desired lactate levels.
The athlete also mentioned that it ends up serving a dual purpose that is very useful:
-lactate threshold improvements
-now event-specific rhythm work
This is very interesting. What lactate level are they looking to get to. An exact mmol? A range? A certain heart rate percent?
The paces are whatever produces the correct lactate value they are looking for.
In a podcast I listened to regarding the system, one of the athletes mentioned that as you get more fit it starts to get closer to 5k-10k pace, because that’s what it eventually takes to arrive at the desired lactate levels.
The athlete also mentioned that it ends up serving a dual purpose that is very useful:
-lactate threshold improvements
-now event-specific rhythm work
This is very interesting. What lactate level are they looking to get to. An exact mmol? A range? A certain heart rate percent?
Ep 26 - Conversations About Running
Simen Halle-Haugen on The Norwegian Training System (part 1)
How would Marius’ method change for fast twitch runners? Fewer threshold workouts? Lower overall volume?
Maybe 25x400m rather than 10x1km or 5x2km?
I’m not so sure about this. It makes sense in theory, but let’s look at Jake Wightman as an example. He’s an 8/15 guy. If you listen to interviews with him from the last year, he talks about adding a weekly tempo run of 6 miles. As an 8/15 guys, you would think he’d want to break-up the tempo work, but it doesn’t seem like he did. Wightman also runs his easy days quite fast, typically sub-6 minute miles.
Your action, when you ran for ex. 6x30s @03:10min/km hill sprints with 60s rest and got lactate after last one 8.4 mmol (+-4.5% manufactured error of the device) and you want lactate to be <8mmol:
I’m not so sure about this. It makes sense in theory, but let’s look at Jake Wightman as an example. He’s an 8/15 guy. If you listen to interviews with him from the last year, he talks about adding a weekly tempo run of 6 miles. As an 8/15 guys, you would think he’d want to break-up the tempo work, but it doesn’t seem like he did. Wightman also runs his easy days quite fast, typically sub-6 minute miles.
6:00 mile is not "quite fast" for a 3:29 guy. It is like a 4:40 guy running 7:45s
I’m not so sure about this. It makes sense in theory, but let’s look at Jake Wightman as an example. He’s an 8/15 guy. If you listen to interviews with him from the last year, he talks about adding a weekly tempo run of 6 miles. As an 8/15 guys, you would think he’d want to break-up the tempo work, but it doesn’t seem like he did. Wightman also runs his easy days quite fast, typically sub-6 minute miles.
6:00 mile is not "quite fast" for a 3:29 guy. It is like a 4:40 guy running 7:45s
It would not be quick for an endurance based 1500m guy who has run 3:29 but it is for a guy who can't break 30 minutes for 10k like Jake. I'm sure he's capable of faster but anything over 3k and his performances drop off massively.
No one 'invented' a specific type of training. He saw that some Kenyan kids would run fast (ie. threshold) to school in order to not get caned by the teacher for being late. Then run fast home that day in order to have a chance at eating some dinner before all their sibling ate first. Double threshold day. The habitually late kids became the strongest runners.
sounds like Hadd’s approach still just as relevant today. I wonder if we even need lactate measures to get “close enough” to control the intensity for us average joes
From watching NAU videos, you often hear Mike Smith talk about Sub-T pace...which I am assuming is close to marathon. Might be something specific about using this pace at altitude that really helps make a difference. (Speaking out of my element here as I haven't studied NAU that much in depth)
Anecdotally there are two local runners who I follow who follow this system, probably unintentionally. One female runs 70% of her runs at marathon pace. The other male doesn't like workouts and does cut down runs exclusively. Both have improved in the last few years.
One season about five years ago we focused a ton on tempos over hills which amounted to 1/2 marathon pace or a little slower for a lot of workouts on the NAIA team I was an assistant at. Raced absolutely terrible all year--except two guys who improved massively.
NAU's Sub-T is sustained actually similar or higher pace runs. Look at drew bosleys strava. They do 8ish miles at 7000 foot altitude on hills at buffalo park avg of about 4:45-50 pace. Definetly effort wise HARDER than Norwegian or typical NAU double threshold
NAU's Sub-T is sustained actually similar or higher pace runs. Look at drew bosleys strava. They do 8ish miles at 7000 foot altitude on hills at buffalo park avg of about 4:45-50 pace. Definetly effort wise HARDER than Norwegian or typical NAU double threshold
Cheptequi ran 4:47 per mile to finish 3rd at the World XC championships, in hills. And these guys are running the same pace at a further distance? In a training run? At altitude? Yes the World XC course had some mud, but come on now.
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