It seems as Delvis got his great talent / genes for running from his father who was a very promising runner but due to lack of support quit running...
If someone reading this gets interested in supporting Delvis in an early stage we can discuss a sponsor arangement, or if you just want to help.In any case you are welcomed to contact me. 🇸🇪🤠🇸🇪👋
Today Delvis had an easy 18 km run @ 3:51 min/ km . The extra 10-20 min over the usual 60 min easy run is scientifically proved to give alot extra mithocondria and enzymes for the energy process.
Tomorrow I plan a little ' experimental ' workout repetition for him to see what comes out of it and compare/analyse it with almost the exact workout by another now well known young world top runner.
I have my moments of being curius and come up with fascinating ideas ))
I tell more tomorrow after Delvis's workout. Have a nice day 🙏🇸🇪🤠🇸🇪
Well, todays workout is an almost copy of the workout Cooper Lutkenhaus did some days ago. His first fast session after the 1:42. 800m . Cooper did 4 sets of 350m + 200m in about 52,7 sec pace for 400m and about 25.7 sec at the 200s with 4 min rest after 350s and 2 min rest after 200s.
Delvis did 4 sets of 300m + 200m and same rest but faster pace at the 300s and about 50,3 sec 400m pace and the 200s average 25.4 sec ....and the guy tells me it felt quite easy to perform! 😮
He thinks running 300s at around 35 sec starts to be a little harder to him. 😁
A guy at the track field watching the workout ( never seen Delvis before) asked him after the workout if he was a 3:33- 3:35 1500m runner. 😮
Training reports have been out few days because Delvis had some little pain with knee and just jogged couple days. Now back in full strength and today without watching his watch for an hour he realised he had run 3:44 min/ km and more than16 km ... he just felt like ' flying'😃🤠🇸🇪🇰🇪
On Monday I plan Delvis to copy the workout of Cooper Lutkenhaus from 3rd September, 800m 2:01 min , 6 min recovery , 6 x 200m 26-25 sec with 2 min rest between reps, 6 min recovery, 600m 1:30 min followed by full recovery and finish with 23 sec 200m. So,so interesting and thrilling as I think to see how Delvis will handle this....🇰🇪🤠🇸🇪
On Monday I plan Delvis to copy the workout of Cooper Lutkenhaus from 3rd September, 800m 2:01 min , 6 min recovery , 6 x 200m 26-25 sec with 2 min rest between reps, 6 min recovery, 600m 1:30 min followed by full recovery and finish with 23 sec 200m. So,so interesting and thrilling as I think to see how Delvis will handle this....🇰🇪🤠🇸🇪
So, the Lutkenhaus workout done by Delvis. Same recovery as Cooper between reps.
On Monday I plan Delvis to copy the workout of Cooper Lutkenhaus from 3rd September, 800m 2:01 min , 6 min recovery , 6 x 200m 26-25 sec with 2 min rest between reps, 6 min recovery, 600m 1:30 min followed by full recovery and finish with 23 sec 200m. So,so interesting and thrilling as I think to see how Delvis will handle this....🇰🇪🤠🇸🇪
So, the Lutkenhaus workout done by Delvis. Same recovery as Cooper between reps.
800m @ 1:58,6
6x 200 @ 24,24,25, 24,24,24 .
600m @ 1:28,4
200m @ 23:46
The show goes on ..... 🇰🇪🤠🇸🇪
Overall faster than Cooper! It's like magic! I can't wait for Delvis to drop a 1:42!
Today another easy steady run 60 min @ 3:53 min / km . Delvis just feeling so relaxed at this for him slow pace.Builds mitochondria density and production of enzymes for the energy process.
No need to run big volume with double sessions per day to just keep on improve the main factors for the result, the maxVO2 pace, the lactate threshold pace and the so called LSD pace ( Long Steady Distance, gives best aerob "boost for your bucks" , pace about gives 70-75% of max heartrate ) . And another very good outcome of this low mileage ' one session per day and one day off ' in the week is that you can live a quite normal life around your running with plenty of time for more important things than running. This way of training is perfect to runners at all levels , even elites, but of course especially to runners with normal jobs , family life obligations , and so on .......makes your life so,so much more socially enriched in all ways, and still over time you reach your individual very best possible results. Another very good thing with low mileage training , if done correct , you reduce risk of injuries and overdoing and that way get longer periods of none interrupted training and improvement.
🇸🇪🤠🇸🇪 Coach J.S , Swedish middle/ longdistance online running coach.
Today another easy steady run 60 min @ 3:53 min / km . Delvis just feeling so relaxed at this for him slow pace.Builds mitochondria density and production of enzymes for the energy process.
No need to run big volume with double sessions per day to just keep on improve the main factors for the result, the maxVO2 pace, the lactate threshold pace and the so called LSD pace ( Long Steady Distance, gives best aerob "boost for your bucks" , pace about gives 70-75% of max heartrate ) . And another very good outcome of this low mileage ' one session per day and one day off ' in the week is that you can live a quite normal life around your running with plenty of time for more important things than running. This way of training is perfect to runners at all levels , even elites, but of course especially to runners with normal jobs , family life obligations , and so on .......makes your life so,so much more socially enriched in all ways, and still over time you reach your individual very best possible results. Another very good thing with low mileage training , if done correct , you reduce risk of injuries and overdoing and that way get longer periods of none interrupted training and improvement.
🇸🇪🤠🇸🇪 Coach J.S , Swedish middle/ longdistance online running coach.