Can someone please just post it as a google sheet/doc?
Can someone please just post it as a google sheet/doc?
I'll take a copy too please! lopeztechinternational@gmail.com
Can you upload to google docs and share? or dropbox?
Okay so yes, easier to just send the link to the google doc. Enjoy, folks.
https://docs.google.com/spreadsheets/d/1f_V3n49yTq0JxfSrMdOlcj9AbRvrdxUfWcCAon9gzxg/edit?usp=sharing
I'm surprised that they basically do barely any work at faster than mile pace. I know under the Daniels system he says there is no benefit to running faster than that, but most other successful coaches at least have some work, towards the end of the season that goes down to 800 pace or so...
Thoughts?
Based on what he said on the Magness podcast, he doesn’t want to throw crazy fast stuff at them out of nowhere. He said those short treadmill hill sprints do the job of turnover and speed withoutacguslly demanding too much.
And keep in mind, it’s oretty clear they’re focus is 5k/10k and cross country. So everything is always geared towards that end.
I wonder how the treadmill sprints actually get done. There is obviously a ramping up and comng down phase of running that fast at that incline. Seems kind of dangerous.
Who do you follow on Strava?
I would also like to get a copy of what you have. Please send it to coachjim259@yahoo.com- thanks
Staffflag wrote:
I'm surprised that they basically do barely any work at faster than mile pace. I know under the Daniels system he says there is no benefit to running faster than that, but most other successful coaches at least have some work, towards the end of the season that goes down to 800 pace or so...
Thoughts?
They actually do faster than mile pace almost all year. Those hills sprints/tread mill sprints are there for a reason. Canova utilizes them a ton (Magness writes about it a lot too) and they are called alactic work. Essentially close to max effort but you get a LOT of rest. Basically don’t go again till you are ready. If you do it this way you won’t really get sore but you will accomplish the task of recruiting a lot of fast twitch muscle fibers without much risk. They are on an incline to promote good form and allow for a lesser time required to get that effect (the hills do the work for you). Most distance runners have terrible sprint mechanics and it is very dangerous to do it on the track or flat surface.
Basically they are like this:
-ton of stamina work year round
-ton of light 1500m/hill sprints year round
-sparingly do enough race effort work
They get them strong, get them fast, and then try to coordinate it all together with race pace when the time is appropriate. Most coaches should take note of how their program is largely additive. They don’t really get rid of training stimulus they have already built upon. A lot of coaches follow a linear model of periodization and they clearly don’t.
Send it here!
I would be very interested in their training as well derekbas98@gmail.com
Thanks for posting that Google Doc.
In addition to that Magnus and Marcus podcast posted, they did a follow up with Mike. Mid-Day Treat also did an interview with him as well. Both are good listens, and while they focus less on training specifics, they go into his philosophy and the communication with team members. I recommend both.
Han Solo wrote:
Okay so yes, easier to just send the link to the google doc. Enjoy, folks.
https://docs.google.com/spreadsheets/d/1f_V3n49yTq0JxfSrMdOlcj9AbRvrdxUfWcCAon9gzxg/edit?usp=sharing
Thanks for posting. Could you define your use of "threshold" please? There are typically two of them aerobic threshold (some identify as first lactate turn point ~ 1.5-2mMole) and anaerobic threshold (some identify as Maximal Lactate Steady State, others 4 mMoles lactate), the latter threshold runners equate to tempo runs.
Does anyone know what drills they do on the day of mileage+weights, drills, and strides?
If we're emailing out the copy of the training, I would certainly love to take a look at it.
thanks!
To make it easy if you see the term T pace, it’s tempo or threshold from Daniels, or what you’d call anaerobic threshold. Sub T would be marathon pace, or probably what you’re referring to as aerobic threshold.
APS C bro. Nuff said. Penguins for days
The piece thats hard to capture is how important the Monday's and Thursday's are. Just tons and tons of drills and yoga type stuff. And those damn treadmill hills.
iowakidscanrun wrote:
The deck is stacked in their favor based on location and commitment to a distance program.
They stacked (proactive verb) the deck in their favor. That's how you win at anything in life.