Yeah I've tried to race or parkrun about once a month to keep somewhat dialed into race pace.
In the past I've always been roughly similar at all distances but seem to be skewing slightly better at longer distances now I'm a bit older.
I have a flat, fast 10k in a couple of weeks so it will be interesting to see how that goes. I would say today I felt strong but very one paced. That should be less of an issue with a longer distance.
Sessions are usually a rotation of 3x10 mins, 10x3 mins, and 5x6 mins each week. But I'm at roughly 85 mins ST a week at the moment so one session is usually slightly shorter than the others.
My paces are slower than the spreadsheet paces. Probably 10 seconds per mile on the shorter reps and maybe 5-10 seconds slower on the longer ones. If it's hot and/or windy slower still.
I don't wear a HR monitor but I try and keep the easy runs very relaxed . Pace wise 8.20 something minute miling would be typical.
I feel recovered for the sessions so I don't feel like I'm carrying accumulated fatigue or anything.
Great workouts but maybe consider adding in the 10x3 or 25x400? It is still sub T but allows you run faster than the longer reps and could give you a little more pop on race day. I won’t pretend to be an expert but just throwing it out there.
edit. Apologies as you did mention you are already doing 10x3!
This post was edited 3 minutes after it was posted.
A good tips is to sometimes do the thresholds in ladders working up and down and down and up in distance but keeping the pace constant . A common ladder I sometimes use for my runners is e.g 2 x 2 k + 3x800 + 2x 1600m + 3x 800m + 2x1200m + 3x 800m = a total of 16,6 k at LT2 pace ( around half marathon race pace) . Good luck with your training.
A good tips is to sometimes do the thresholds in ladders working up and down and down and up in distance but keeping the pace constant . A common ladder I sometimes use for my runners is e.g 2 x 2 k + 3x800 + 2x 1600m + 3x 800m + 2x1200m + 3x 800m = a total of 16,6 k at LT2 pace ( around half marathon race pace) . Good luck with your training.
Seeing as all your runners that can be verified have gotten slower, I will pass.
Of course not. All runners I have coached and coach improves. My best elite runner Josphat Too won Boulevard 4 mile in 16:57 ( 4:14 per mile! ) last week and yesterday he won the well known Virginia 10 miler. And he is verified coached by me since 2015.......
Seeing as all your runners that can be verified have gotten slower, I will pass.
Of course not. All runners I have coached and coach improves. My best elite runner Josphat Too won Boulevard 4 mile in 16:57 ( 4:14 per mile! ) last week and yesterday he won the well known Virginia 10 miler. And he is verified coached by me since 2015.......
No, no sir. See Mr Sammy Nyokaye. Easy to check on World Athletics website that he was a 1:01/2:14 athlete when you started coaching him and he hasn't improved in 7 years. He got slower. This is true. You are lying. Lying is bad. Don't lie. Also, you are not Mr Josphat Kipchirchir Too's coach. Please don't lie.
Of course not. All runners I have coached and coach improves. My best elite runner Josphat Too won Boulevard 4 mile in 16:57 ( 4:14 per mile! ) last week and yesterday he won the well known Virginia 10 miler. And he is verified coached by me since 2015.......
No, no sir. See Mr Sammy Nyokaye. Easy to check on World Athletics website that he was a 1:01/2:14 athlete when you started coaching him and he hasn't improved in 7 years. He got slower. This is true. You are lying. Lying is bad. Don't lie. Also, you are not Mr Josphat Kipchirchir Too's coach. Please don't lie.
Correct. Sammy was a 1:02/2:14 man before the Swedish scammer caught him. He ran 1:02/2:14 again soon and then only got worse and worse. He currently couldn't win a major marathon even if he ran against the women.
And Josphat? Hahaha He is a kind young man who addresses the Swedish scammer as "coach" out of pity, but who has never in an interview referred to him as his coach. Why? Because he has his own coach in Kenya.
Anyway, great thread, especially when the Swedish scammer ia not posting on it.
Sounds not possible for him when a 1:15 best half? 2.5 miles and 4:35 per mile means capable to run 14:10-14:20 5k ?Not correct measuring at Strava?
And 2.5 miles at 11:36 gives about 4:38 per mile and not 4:35.
Oops yeah lol I mixed up the data points, dunno what i was thinking. The segment time is 11:36 for 2.51mi (4:37/mi), but the lap time is 11:43 for 2.55mi (4:35/mi). It's all on Strava,
"Sunday long🌧️ Long run with a bit tempo + 👑 hunting🥇 with Anders🏃🏃 Godt å få has på rekorden rundt Stokkelandsvannet."
If I go out on a limb here and lowball the time, say a 4km distance and a time 11:43 would still be 4:42/mi or 2:55/km. Very impressive if it's accurate, and not even in a race too. Way above what I thought his fitness was at.
Very impressive if it's accurate, and not even in a race too. Way above what I thought his fitness was at.
It is probably not accurate. Last time I did 5km TT on track, garmin fenix 6 pro was showing 15sec faster pace per km. The GPS to innacurate on such small looping track. There is a track option on watch that uses algorithm to make it almost accurate, but I doubt KI used it
Who is faster? KI or sirpoc? Genuinely curious. Enjoyed the thread and enjoyed being able to relate to normal guys with lives, jobs, old etc and probably the two most well known guys who fall into this hobby jogger middle age category. Genuinely curious, I guess both are faster than I will ever be!
About 6.15s for 3 minute reps and just over 6.30s for the 10 minute ones.
The paces seem about right but could be a little too fast. If you’re racing in super shoes and doing workouts in slower shoes, you could probably slow down the paces 5-10s a mile.
You mentioned only running six days a week. I would put this into the category of changing the method. The people that have the most success with this method follow it to a tee. Those that don’t see success are often changing things. I would try scaling back to two workouts a week instead of three if you’re going to be running six days a week.
The paces seem about right but could be a little too fast. If you’re racing in super shoes and doing workouts in slower shoes, you could probably slow down the paces 5-10s a mile.
You mentioned only running six days a week. I would put this into the category of changing the method. The people that have the most success with this method follow it to a tee. Those that don’t see success are often changing things. I would try scaling back to two workouts a week instead of three if you’re going to be running six days a week.
Totally agree with contrails. It's really best to copy 1:1, as good as you can. Even if it's the 75:25% split, on reduced hours, but over 7 days. The key to overloading or cheating almost compared to other methods, is the 3rd session a week but also the accumulated load over the other days. There's maths somewhere in the thread sirpoc posted of WHY he believes it works and the more I have done it myself and looked into the others who have succeeded, I'm almost certain this is correct.
I have shamelessly copied sirpoc for 20 weeks now and had big success, the first 10-15 I tried to be clever for my HM and incorporate stuff into the long run etc. it just complicates it and created an imbalance in how I felt versus copying by the book. I wouldn't change, what isn't broken. Right up to HM I would not change anything that's been suggested. Virtually every success of the huge amount I've seen, it's sticking to the format. Too many people are making the big mistake I think of HM changing way too much. Look at KI and sirpoc, neither has a much better distance right up to HM and we are only talking 30-35 mins work per session. Sirpoc just ran 1:12 flat on a course that I would say looks one of the most challenging I've seen on paper, for a road course.
It seems a pretty narrow window we are targeting and the 7 runs in the 3+4 format over time seem to be what does the trick.
Thanks appreciate the response. Sadly I can't do 7 days a week for practical purposes so perhaps that means this method isn't for me? You mention dropping to 2 sessions if I'm running 6 times a week. What would be the rationale for that? Isn't the whole point to do 3 sessions and maximise time at ST?