Coaching a fast sprinter to become great at long distance

Sub 49 can be obtained easily by IIA athletes. Also, most sprinters look large but are not compared to your football player examples.

Muscle biopsies from infants would not be relevant to the argument.

How old is she?

SUPERIOR COACH JS wrote:

I think the odds to succeed are very good because in the sprinter training of her I have seen she also has very good stamina and has done workouts like 20 x 400m at 67-68 sec with rest back to 120 bpm in about 1 min .

Very impressed. I don't know of any sprinter who could manage such a workout. This suggests already well under 14 20 for 5k given that the 20 X 400m workout you prescribe is supposed to be at 5 K pace.

What the actual f*** !!!!!

If this is true you should seriously be ashamed to call yourself a coach!

a 23 year old female running 11.3 and 51.x and you want to take form an event where she can have a career and still be improving. not juts move up one event which tbf would be acceptable in maybe a year or 2 but to long distance!!!!

You should seriously resign!! and she should wake up from your control

AJ2000 wrote:

What the actual f*** !!!!!

If this is true you should seriously be ashamed to call yourself a coach!

a 23 year old female running 11.3 and 51.x and you want to take form an event where she can have a career and still be improving. not juts move up one event which tbf would be acceptable in maybe a year or 2 but to long distance!!!!

You should seriously resign!! and she should wake up from your control

We will see what you say in a couple of years from now. ;) I know my stuff from coaching over 300 Runners of different level and all improved. And I coach a similar male "case" from 47 sec at 400m to now a very strong long distancer. Of course I could coach her to a great 800 m runner, but to coach the very best female long distancer ever is a more challenging and a bigger goal and also more lucrative financially for her.

AJ2000 wrote:

What the actual f*** !!!!!

If this is true you should seriously be ashamed to call yourself a coach!

a 23 year old female running 11.3 and 51.x and you want to take form an event where she can have a career and still be improving. not juts move up one event which tbf would be acceptable in maybe a year or 2 but to long distance!!!!

You should seriously resign!! and she should wake up from your control

...

Thank you! It's not impossible for this scenario to exist but what is improbable is an athlete of such caliber in 100m-400m skipping 800m and 1500m and targeting not only long distance but the roads instead of track. Female with 11.3 and 51.x speed omg hit your alarm clock and wake up.

Deer magic JS

How do you feel about the vaporfly? Does this specific runner use them? Do any of your runners?

I don`t think the Vaporfly gives 4 % advantage. I know one of my runners who has it. I f we read the rules at IAAF about racing shoes I doubt they should be allowed, but as we know money rules the world and Nike will probably get away with it.

First 400 maxVO2 workout for some time by my mission runner today, 15 x 400 m and first 8 at 70 sec , next 4 at 67 sec and last 3 at 65 sec and usual rest back to 120 bpm . She felt a little bit week today ))……..then maybe you understand what will happen when she feel strong.

can she juggle?

And as an aside, its already been done.

Look up Lisa O'Dea.

400 hurdler to marathon runner

51 seconds is already slow for a 11.3 sprinter why move up multiple distances when you haven't even maxed out the 400m. 11.3 is fast enough to go sub 50 if you do the right kind of training. Maybe instead of doing 8000m of tempo and 60 minutes of running you should train her like an actual sprinter and produce a world championship finalist in the 400m.

Was that 47 second 400 runner also within 1/2 a second of medaling at global championships in the 100? "Very strong long distancer" huh? How about you give us the actual numbers rather than be extremely vague.

Anyway 20 x 400 in 67-68 with a minute rest to get back to your magical heart rate of 120 only further shows this gal has no chance at being a "long distancer" considering she's barely able to run 8 minute pace for 7-8 miles.

On behalf of Letsrun I'd like to suggest you go suck a d.

You probably beat this guy too, cuz he was too big:

https://en.wikipedia.org/wiki/Ingo_Schultz

bbnnmmnb wrote:

51 seconds is already slow for a 11.3 sprinter why move up multiple distances when you haven't even maxed out the 400m. 11.3 is fast enough to go sub 50 if you do the right kind of training. Maybe instead of doing 8000m of tempo and 60 minutes of running you should train her like an actual sprinter and produce a world championship finalist in the 400m.

That^

SUPERIOR COACH JS wrote:

First 400 maxVO2 workout for some time by my mission runner today, 15 x 400 m and first 8 at 70 sec , next 4 at 67 sec and last 3 at 65 sec and usual rest back to 120 bpm . She felt a little bit week today ))……..then maybe you understand what will happen when she feel strong.

When I ran around 14_30 for 5K I could not do that workout. To me this athlete looks like they could easily jog a sub 14 30 5k from that workout - I am assuming the rest to 120 bpm was around 1 min. I don't know if I am missing something from a sprinter's perspective but this is a seriously impressive workout. That 400 m woman hurdler world record holder say that she was doing somehting like 10 to 12 x 400m with around 1 min rest in 70-72 secs and this workout of your sprinter athlete just completely demolishes her workout.

JS, this is not a sprinter. Maybe a 400m runner, if that 51 is a real time.

The 11.3 is not FAT. This athlete, if she exists, is 11.6 at best in the 100m, and very likely not even that fast—and with good top speed, but inferior early acceleration.

So, yes, 400m potential is very good, maybe even 800. That workout indicates a good lactic system, and light bodyweight, which means yes fast twitch with low enough weight for aerobic system to bring down blood pH.

Real distance? No.

Real sprints? No.

400m-5000m ok, with a bias to the 400-800 range.

11.3 and better FAT is incompatible with the physiologic demands of distance endurance. It is an indicator of nothing related to distance. The person is either a good distance runner, or not—but a 100m time will not help to answer that question.

i dont see it happening,sorry.she probably does have great stamina,but it wont be good enough for long distances.

But JS is the world's greatest distance coach. He is to distance coaching what runcoachjason is to science.