I do not follow Sirpoc or any other runner on Strava, so i have no information and therefore i can't provide any statement to their stride rate.
You should join the strava group, seriously! I don't even use it for any of the training log/analysis aspects. Just for the group. Really positive vibes and interesting stories and discussion from a lot of people. I'll email you the link if you don't feel like searching for it here haha
I do not follow Sirpoc or any other runner on Strava, so i have no information and therefore i can't provide any statement to their stride rate.
You should join the strava group, seriously! I don't even use it for any of the training log/analysis aspects. Just for the group. Really positive vibes and interesting stories and discussion from a lot of people. I'll email you the link if you don't feel like searching for it here haha
You should join the strava group, seriously! I don't even use it for any of the training log/analysis aspects. Just for the group. Really positive vibes and interesting stories and discussion from a lot of people. I'll email you the link if you don't feel like searching for it here haha
Sure, maybe invite Andrew Coggan, too? Why not?
Haha, some funny comedians here. If Coggan joins i will think about it :)
Just kidding, thanks H2F, you can safe yourself the work for that EMail. No need to join such a group, full of some disrespectful and awful persons.
So I’ve been using this method since September. Previous PB was 20:40z Started out getting a 19:25 PB after 4 weeks and then a 18:30 8 weeks later. Around the end of December did I 18:05 and then sadly got injured. Jumped on the bike for 6 weeks and simply followed the same schedule and added some more volume. When my foot felt good again I started jogging and did a couple of small sessions before doing Paris half in 1:27 after 2 weeks of running. Started training seriously with this method again mid march. This time more conservative and without the need to push more volume around threshold and easy but just keep it at the same and see how I develop. I also started running everyday instead of squeezing it in to 6 days. My body feels better and I’m always ready to go. Averaging around 6 hours a week or 70-75k without missing a day the last 12 weeks. Did a Parkrun on a slower gravel course than my usual TT loop and ran 17:50 one month ago. Signed up for a 5000m on the track and did a 17:11 this Tuesday finishing with a 3:21/km last K! Very surprised and on my way to sub 17 which I never thought would be possible for me. This clearly is working. The nature of this approach is repetitive but I love that I know what I have to do on a given day and that I always can squeeze it in no matter my schedule. My body never gets shocked with a crazy workout or long run and therefore I can stay injury free. The 7 vs 6 days and the very slow progression of volume compared to my last attempt that ended up in injury seems to make all the difference. For anyone interested schedule is now: 3x45 easy 3x10 4x6 10x3 80 easy Rinse & repeat. 4 weeks ago I added 2 repeats to the 3 minute reps. 5 min to each easy over the course of 3 weeks. Very slow progression. I follow my CTL and update paces etc. using intervals.icu tl;dr Just do the same as sirpoc and get some pbs
Week 2 is different because of work, you work 7 days a week and Monday is when you are least tired, that is why you do the tempo and the rest of the easy days. In week 1 you only work 2 days and the rest are free, so you have to take advantage to do the two quality training sessions.
1. You are insulting people because they don't know much/anything about sports physiology. Well, you apparently know a lot and you are still obnoxious.
2. You insult people, calling them anonymous cowards. What is your first and last name? Oh? You're not telling? Then according to you, you are also an anonymous coward.
3. The time zone also fits with Iceland, Ireland, Portugal, Tristan da Cunha, parts of Greenland, the Canary Islands, Guinea Bissau, Mali, etc., etc., etc. They are all out to get you, it seems!
4. You post from GMT+1 and you are one of the most annoying posters on Letsrun.
5. I am not a millennial (nor younger). Don't you get tired of being wrong?
6.Looking at your post, you "can not stand any backfire or counter opinion. You are not used to it and break down."
In my opinion people are here at this point to bully and mock lexel. It's shame really. I think a lot of the posts are someone trying to discredit him. Nobody actually has had real success with this method, at least no actual evidence for it. Just a lot of hot air my anonymous trolls.
55km/week. 4 runs. Easy 10km. 8 x 1km w 60s R at 4:05/km (threshold). 4 x 2 km w 60s R at 4:10 (subT). 20km long run.
Works out to be 16km at pace (30%ish).
Just hit 18:20 for the 5km and hoping to go sub 18 in the coming weeks. Knocked 30s off so happy with that.
Am I on the money with this? What would you change - I was concerned my workouts were too long considering I’m a slower runner.
Nice job. The strava group has a spreadsheet most use - based on Daniel VDOT level - 18:20 for 5k works out to a 5:19 mile which is 55.5 on daniels and gives these for thresh levels
400m reps 226.8s (3:46) per 1k
1k reps 232.4 (3:52) per 1k
Your results are good evidence you don't need to push the limits on this - you are about 20s per k slower than the recommended and improved a lot. The other thing it shows is something I suspected - easy days are not that necessary - u basically have 3 days of nothing - which is as easy as it gets - and yes, still improved a lot.
Wouldn't you still want EZ days for mitochondrial growth and stress support, esp. for 10k and up?
So I’ve been using this method since September. Previous PB was 20:40z Started out getting a 19:25 PB after 4 weeks and then a 18:30 8 weeks later. Around the end of December did I 18:05 and then sadly got injured. Jumped on the bike for 6 weeks and simply followed the same schedule and added some more volume. When my foot felt good again I started jogging and did a couple of small sessions before doing Paris half in 1:27 after 2 weeks of running. Started training seriously with this method again mid march. This time more conservative and without the need to push more volume around threshold and easy but just keep it at the same and see how I develop. I also started running everyday instead of squeezing it in to 6 days. My body feels better and I’m always ready to go. Averaging around 6 hours a week or 70-75k without missing a day the last 12 weeks. Did a Parkrun on a slower gravel course than my usual TT loop and ran 17:50 one month ago. Signed up for a 5000m on the track and did a 17:11 this Tuesday finishing with a 3:21/km last K! Very surprised and on my way to sub 17 which I never thought would be possible for me. This clearly is working. The nature of this approach is repetitive but I love that I know what I have to do on a given day and that I always can squeeze it in no matter my schedule. My body never gets shocked with a crazy workout or long run and therefore I can stay injury free. The 7 vs 6 days and the very slow progression of volume compared to my last attempt that ended up in injury seems to make all the difference. For anyone interested schedule is now: 3x45 easy 3x10 4x6 10x3 80 easy Rinse & repeat. 4 weeks ago I added 2 repeats to the 3 minute reps. 5 min to each easy over the course of 3 weeks. Very slow progression. I follow my CTL and update paces etc. using intervals.icu tl;dr Just do the same as sirpoc and get some pbs
Assuming the sequence is this for your given week, to be clear: 45 EZ
Wouldn't you still want EZ days for mitochondrial growth and stress support, esp. for 10k and up?
Please, please, PLEASE stop propagating the myth that lower intensity training is especially effective at enhancing mitochondrial biogenesis. It's not, full stop, something that has been known to be true since the 1960s/1970s.
(Historical tidbit: although John Holloszy is widely credited for "discovering" that endurance training increases muscle respiratory capacity - to the point of being nominated for a Nobel for his work in this area - his were not the first studies of the question. Rather, he thought that prior studies reporting no increase in response to training were simply due to an inadequate training stimulus. As research has repeatedly shown, he was correct: intensity is as, if not more, important as a driver of such adaptation, and the more well-trained you are, the harder you have to train to induce further improvement.)
In my opinion people are here at this point to bully and mock lexel. It's shame really. I think a lot of the posts are someone trying to discredit him. Nobody actually has had real success with this method, at least no actual evidence for it. Just a lot of hot air my anonymous trolls.
People have posted their progressions and have gained success based on this! I can think of at least 8-12 people in this 140-plus page thread who have progressed.
So I’ve been using this method since September. Previous PB was 20:40z Started out getting a 19:25 PB after 4 weeks and then a 18:30 8 weeks later. Around the end of December did I 18:05 and then sadly got injured. Jumped on the bike for 6 weeks and simply followed the same schedule and added some more volume. When my foot felt good again I started jogging and did a couple of small sessions before doing Paris half in 1:27 after 2 weeks of running. Started training seriously with this method again mid march. This time more conservative and without the need to push more volume around threshold and easy but just keep it at the same and see how I develop. I also started running everyday instead of squeezing it in to 6 days. My body feels better and I’m always ready to go. Averaging around 6 hours a week or 70-75k without missing a day the last 12 weeks. Did a Parkrun on a slower gravel course than my usual TT loop and ran 17:50 one month ago. Signed up for a 5000m on the track and did a 17:11 this Tuesday finishing with a 3:21/km last K! Very surprised and on my way to sub 17 which I never thought would be possible for me. This clearly is working. The nature of this approach is repetitive but I love that I know what I have to do on a given day and that I always can squeeze it in no matter my schedule. My body never gets shocked with a crazy workout or long run and therefore I can stay injury free. The 7 vs 6 days and the very slow progression of volume compared to my last attempt that ended up in injury seems to make all the difference. For anyone interested schedule is now: 3x45 easy 3x10 4x6 10x3 80 easy Rinse & repeat. 4 weeks ago I added 2 repeats to the 3 minute reps. 5 min to each easy over the course of 3 weeks. Very slow progression. I follow my CTL and update paces etc. using intervals.icu tl;dr Just do the same as sirpoc and get some pbs
In my opinion your schedule is really bad. Anyone follow this sirpoc guy is doomed for fail. Just my advise but maybe look to get a Scandinavian coach such as coach Stenson. Long time coach with just 6 days running a week. He has coached me to great success. Just one vo2 max type run a week and some 1-2 threshold. Nothing too complex but tailor to success. Some say magic 🧙♂️🪄🎩 :but not so much for me, just a known method from a world class coach. His fee is reasonable and the forum is washed with success. 🤝🇸🇪💨🏃
Wouldn't you still want EZ days for mitochondrial growth and stress support, esp. for 10k and up?
Please, please, PLEASE stop propagating the myth that lower intensity training is especially effective at enhancing mitochondrial biogenesis. It's not, full stop, something that has been known to be true since the 1960s/1970s.
Please point to the part of jecht's sentence which implies that lower intensity training is ESPECIALLY effective at enhancing mitochondrial biogenesis.
You can read anonymous, coward like retared posts, from people who have nothing to say, know nothing about sport physiology, throughout this whole thread. The timezone they post fits perfectly to UK.
And you find them not only here in this thread. LRC is full of it.
But it is clear that you Millenials+ Gen can not stand any backfire or counter opinion. You are not used to it and break down.
Big "old man" energy and projection right there.
This thread has been a pretty amazing one, even with the trolling, which i enjoy with my coffee -- it's like having a donut
The Strava group is equally good if not superior in some ways, but this LRC thread has restored my faith a bit in the whole 'tech bringing ppl together' idea and certainly restored a little of my love for LRC generally
In my opinion people are here at this point to bully and mock lexel. It's shame really. I think a lot of the posts are someone trying to discredit him. Nobody actually has had real success with this method, at least no actual evidence for it. Just a lot of hot air my anonymous trolls.
Werent one of you supposed to supply the 'case cracker' screenshots of secret hidden Strava workouts?
It's hilarious the amount of time spent creating a conspiracy about a very simple schedule rather than understanding the basic principles that many have laid out here, and maybe coming to the simple conclusion of 'hey, doing more and increasing load creates better results over the long term instead of overcomplicating things with a lot of unnecessary workouts and questionable periodization'
Stop making the perfect the enemy of the good. This is the 'good' and has the luxury of also being the 'free'