Sub 15 guys- Anyone have training under 50-55 Mile weeks that got them there?
Sub 15 guys- Anyone have training under 50-55 Mile weeks that got them there?
Yep .
50 mpw avg - max 70 mpw @ 6:30-7:00 pace
2 or 3 hard workouts a week, more tempo at the start of the season, 5k/3k every week, some mile pace stuff near the end. Ran 14:40
Tempos: 45' @ 5:40 or 30' @ 5:25 or 20' @ 5:15 pace
5k Pace: 1k to 1600m reps with equal rest totalling 6-7km
3k pace: usually 10-15x400m with equal rest
Mile: 200s with 30s rest, 400s with 2 min rest, 500s with 2:30 rest. Total 3-4km
The 5k pace and tempo work is key, mileage is secondary.
How old were you when you did it, and how many years of running did you do before?
Of course! I ran 14:20 on 50-55 mpw.
The Wizard JS wrote:
Of course! I ran 14:20 on 50-55 mpw.
You could have run under 13:30 on 70-90 mpw.
Miasma wrote:
The Wizard JS wrote:
Of course! I ran 14:20 on 50-55 mpw.
You could have run under 13:30 on 70-90 mpw.
+1
Miasma wrote:
The Wizard JS wrote:
Of course! I ran 14:20 on 50-55 mpw.
You could have run under 13:30 on 70-90 mpw.
No way! I tried even out +100 mpw ! I tested out everything except what is one of the most
important keys to reach individual optimum capacity, lactate threshold intervals!!
To reach individual top performance is mainly a question how you run your miles, not how many miles you run! Read and learn from one of the most experienced ....... :)
20
I've been running middle-long for 2 years seriously, before that I did a season of sprinting.
Here comes the boom...
You still don't understand that you ran high mileage, did a great base, then lowered that mileage, got some intensity, bettered PR's and now you are so sure that no one needs a good base.
Tell that to Canova and Bowerman club and others 99% of runners.
Your show must go on.
Keep entertaining us ! Thanks.
The Wizard JS wrote:
Miasma wrote:
You could have run under 13:30 on 70-90 mpw.
No way! I tried even out +100 mpw ! I tested out everything except what is one of the most
important keys to reach individual optimum capacity, lactate threshold intervals!!
To reach individual top performance is mainly a question how you run your miles, not how many miles you run! Read and learn from one of the most experienced ....... :)
Nothing to learn from you except how to change handles and pretend to be a world class coach.
Prefontaine91 wrote:
Here comes the boom...
You still don't understand that you ran high mileage, did a great base, then lowered that mileage, got some intensity, bettered PR's and now you are so sure that no one needs a good base.
Tell that to Canova and Bowerman club and others 99% of runners.
Your show must go on.
Keep entertaining us ! Thanks.
You and so many don`t understand. There is absolutely no need for a "base". Just a need
to compose the 3 main factors for the best result in a very smart low mileage way.That`s it!
Don`t try to complicate things that don`t have to be complicated. :)
The Wizard JS wrote:
Prefontaine91 wrote:
Here comes the boom...
You still don't understand that you ran high mileage, did a great base, then lowered that mileage, got some intensity, bettered PR's and now you are so sure that no one needs a good base.
Tell that to Canova and Bowerman club and others 99% of runners.
Your show must go on.
Keep entertaining us ! Thanks.
You and so many don`t understand. There is absolutely no need for a "base". Just a need
to compose the 3 main factors for the best result in a very smart low mileage way.That`s it!
Don`t try to complicate things that don`t have to be complicated. :)
Yeah, no need! That's why you have so many World and Olympic medalists!
If you are so amazing, why are you not coaching Swedish athletes to greatness?
jjjjjjjogg wrote:
20
I've been running middle-long for 2 years seriously, before that I did a season of sprinting.
This is nordic track btw - I'm on my phone and it had a different name saved
The Wizard JS wrote:
Miasma wrote:
You could have run under 13:30 on 70-90 mpw.
No way! I tried even out +100 mpw ! I tested out everything except what is one of the most
important keys to reach individual optimum capacity, lactate threshold intervals!!
To reach individual top performance is mainly a question how you run your miles, not how many miles you run! Read and learn from one of the most experienced ....... :)
I am not looking to fuel his fire... believe me!
But, he is right. It depends greatly on the athlete. I have some that need 70-90 and others for which that jump would be a completely wasted effort.
xeroxero wrote:
The Wizard JS wrote:
You and so many don`t understand. There is absolutely no need for a "base". Just a need
to compose the 3 main factors for the best result in a very smart low mileage way.That`s it!
Don`t try to complicate things that don`t have to be complicated. :)
Yeah, no need! That's why you have so many World and Olympic medalists!
If you are so amazing, why are you not coaching Swedish athletes to greatness?
We have a different athletics club system in Sweden compared to what you obviously are used to.
The clubs are basically operated on an amateur basis with mainly voluntary forces.Athletics and running is a small sport in Sweden. Our school system isn`t mostly linked to athletics, just a few upper secondary schools.And we have no running pro clubs . Same with the other Scandinavian countries.
otter wrote:
The Wizard JS wrote:
No way! I tried even out +100 mpw ! I tested out everything except what is one of the most
important keys to reach individual optimum capacity, lactate threshold intervals!!
To reach individual top performance is mainly a question how you run your miles, not how many miles you run! Read and learn from one of the most experienced ....... :)
I am not looking to fuel his fire... believe me!
But, he is right. It depends greatly on the athlete. I have some that need 70-90 and others for which that jump would be a completely wasted effort.
Have you ever thought about that the runners you say need 70-90 could have run at least as good on 50-55 with a different training method?
The Wizard JS wrote:
xeroxero wrote:
Yeah, no need! That's why you have so many World and Olympic medalists!
If you are so amazing, why are you not coaching Swedish athletes to greatness?
We have a different athletics club system in Sweden compared to what you obviously are used to.
The clubs are basically operated on an amateur basis with mainly voluntary forces.Athletics and running is a small sport in Sweden. Our school system isn`t mostly linked to athletics, just a few upper secondary schools.And we have no running pro clubs . Same with the other Scandinavian countries.
You have professional athletes, so you can coach people to have professional level results.
Instead, you let guys like Kalle Berglund having to train like the Norwegian brothers.
Why don't you get some young people in Sweden and coach them?
Your explanation makes no sense.
Oh I know. You don't want to attack close to home because you are too embarrassed to be caught lying ;)
xeroxero wrote:
The Wizard JS wrote:
We have a different athletics club system in Sweden compared to what you obviously are used to.
The clubs are basically operated on an amateur basis with mainly voluntary forces.Athletics and running is a small sport in Sweden. Our school system isn`t mostly linked to athletics, just a few upper secondary schools.And we have no running pro clubs . Same with the other Scandinavian countries.
You have professional athletes, so you can coach people to have professional level results.
Instead, you let guys like Kalle Berglund having to train like the Norwegian brothers.
Why don't you get some young people in Sweden and coach them?
Your explanation makes no sense.
Oh I know. You don't want to attack close to home because you are too embarrassed to be caught lying ;)
It`s not like that you say.We don`t have professional runners in the sense of being independent and get their prize money directly into their bank account.The money goes first into a special fund account from witch the runner can withdraw for training and living costs.Kalle has had his coach for many years.To coach Swedish talents at the moment I need to be a club member and coach in that club.But of course, if I coach a medalist in OG or WC there will be sure some inquiries from Swedish clubs to coach their runners.
I prefer my situation right now to have the whole world of running as a field of work.
The Wizard JS wrote:
xeroxero wrote:
You have professional athletes, so you can coach people to have professional level results.
Instead, you let guys like Kalle Berglund having to train like the Norwegian brothers.
Why don't you get some young people in Sweden and coach them?
Your explanation makes no sense.
Oh I know. You don't want to attack close to home because you are too embarrassed to be caught lying ;)
It`s not like that you say.We don`t have professional runners in the sense of being independent and get their prize money directly into their bank account.The money goes first into a special fund account from witch the runner can withdraw for training and living costs.Kalle has had his coach for many years.To coach Swedish talents at the moment I need to be a club member and coach in that club.But of course, if I coach a medalist in OG or WC there will be sure some inquiries from Swedish clubs to coach their runners.
I prefer my situation right now to have the whole world of running as a field of work.
Fair enough.