I don’t think people who aren’t 3K-5K specialists really need VO2 Max work honestly. Just a mix of LT and speed work with easy runs to recover. I am a proponent of the SS long run for sure, Canova-style.
I don’t think people who aren’t 3K-5K specialists really need VO2 Max work honestly. Just a mix of LT and speed work with easy runs to recover. I am a proponent of the SS long run for sure, Canova-style.
For easy running do you have your guys go by feel or use the pace in the Daniels Calculator? His calculator is great for workout paces but tends to spit out fast easy paces, too fast for easy days.
So that's all your guys do VO2 max intervals, T intervals, and just easy running?
Do you do anything with the Daniels Rep Pace?
So finally:
I did 10 x 400m w/ 60 sec (standing) rest not too long ago. JD calls this the Current Mile Ability Workout. Can I base my training paces off of this since I feel like I perform better in workouts than races/time trials?
Your mile is faster than 10x400.
Care to elaborate?
You mile time will be quite a bit faster than 10x400 on 1 minute rest.
You think? I actually feel like im slower than what it indicated.
8x400 is indicator but I have found 7 is accurate for most guy. 10 is impossible. Mile will be 5 seconds faster than your average.
Is it okay to roll with an indicator workout as opposed to a Time trial to obtain current training paces? I feel like I perform better in workouts so that is a better indicator of fitness.
Yes. Take your 10x400 average x 4 and subtract 5 seconds for 1600 and 4 seconds for mile.
The thing is, they indicated I am much more fit than I can believe myself to be. I didn't even run them too hard. I ran them about as hard as you would go out in a mile race and definitely tried to stray away from sprinting them in order to give me an accurate result. The bottom line is, I ran them as I would a mile.
So am I underestimating my abilities?
If you truly kept the rest to 60 seconds, you will run faster in the mile. There is no question about it.
Yep, the rest was exactly 60 seconds each time.
And also, the Daniels VDOT gives a fast T pace. I know it's a workout but I'm not sure I can maintain it for the 20 minutes. Any recommendations?
going slower wrote:
CoachB wrote:
????? Had a kid a couple of years ago drop his 3200 PR from 10:42 to 9:55. Most of his tempo runs were 5-6 miles with almost none of them faster than 6:00 pace.
Alright...If you care to elaborate, what year of school when running 10:42, and what year when running 9:55?
10:42 Junior
9:55 senior
He didn’t really get serious about running until junior year of cross. Junior track season he ran , I think, 4:55 as well as 10:42. Upped his volume as a senior. Ran 17:20’s on our league course which is almost 3.2. Ran about 50 mpw over the break between seasons. Workouts were almost exclusively Tinman easy tempos and CV reps at 90% of vVO2 max pace 3 minutes on, 1 min jog. Usually 5-6 reps of that. For those he was covering around 850 meters at the beginning of the season and 870-880m by mid season.
Speed development was a couple of very fast 150s after Tuesday easy run.
Opened up the season with a 13 second PR for 1600 at 4:42. Ended the season at 4:32
fastboy77 wrote:
And also, the Daniels VDOT gives a fast T pace. I know it's a workout but I'm not sure I can maintain it for the 20 minutes. Any recommendations?
Probably read his book, so you would know.
I've also found Daniels T-pace to be a little on the fast side. The simple answer is just slow down a little bit.
CoachB wrote:
going slower wrote:
Alright...If you care to elaborate, what year of school when running 10:42, and what year when running 9:55?
10:42 Junior
9:55 senior
He didn’t really get serious about running until junior year of cross. Junior track season he ran , I think, 4:55 as well as 10:42. Upped his volume as a senior. Ran 17:20’s on our league course which is almost 3.2. Ran about 50 mpw over the break between seasons. Workouts were almost exclusively Tinman easy tempos and CV reps at 90% of vVO2 max pace 3 minutes on, 1 min jog. Usually 5-6 reps of that. For those he was covering around 850 meters at the beginning of the season and 870-880m by mid season.
Speed development was a couple of very fast 150s after Tuesday easy run.
Opened up the season with a 13 second PR for 1600 at 4:42. Ended the season at 4:32
Thanks for the info...However, I believe you proved my point.
Sophomore CC is when I got going (ran some workouts after freshman year). 3rd in 13:09 for 2.5 miles in fresh-soph CC conference. 2:05. 9 relay split in April, 10:04 and 4:35.9 double win at fresh-soph track conference, and 9:55 the next week at districts (varsity).
All within the same school year.