Tired of Being Bad: Another Training Thread

So ideally for this spring I should choose to focus on say 800/1500 or 3200/5000? Is it too late to focus on the 800/1500 if my training hasn't focused on much speed so far? I'm very open into focusing on 800/1500 if it might lean more towards my strength. If my speed isn't where it was in 2017 because I haven't focused on speed would that change your feeling on focusing on mid-d?

Also do you have any recommendations on a plan to follow for focusing mid-d? Or even just some general workouts or lifts/drills I should focus on? I'm not very familiar with how to train speed.

Well......a 53 at 400 is very similar as I myself did and I ran a 14:20 at 5000m. Contact me in private if you want to, and we can sort it out. My official email ;

magic@coachjs.se

-Welcome to magic online coaching-

The Wizard JS wrote:

Well......a 53 at 400 is very similar as I myself did and I ran a 14:20 at 5000m. Contact me in private if you want to, and we can sort it out. My official email ;

magic@coachjs.se

-Welcome to magic online coaching-

OP, contact Jan Stensson (JS) if you want, I am not telling you not to. But beware of his claims.

You can find out more about the man, his training and his "claims" here:

Don't go anywhere near JS. He's the Swedish narcissistic version of the Sirens.

Flavian wrote:

So ideally for this spring I should choose to focus on say 800/1500 or 3200/5000? Is it too late to focus on the 800/1500 if my training hasn't focused on much speed so far? I'm very open into focusing on 800/1500 if it might lean more towards my strength. If my speed isn't where it was in 2017 because I haven't focused on speed would that change your feeling on focusing on mid-d?

Also do you have any recommendations on a plan to follow for focusing mid-d? Or even just some general workouts or lifts/drills I should focus on? I'm not very familiar with how to train speed.

I would familiarize myself with Rubio's Middle Distance Guide to learn about mid-D training. It's probably the best resource I've found for strength-based middle-distance training. If I was going to be conservative, I would do the fall buildup with some adjustments (don't do the Wake Forest workout, and do the Adams State workout on flat terrain and limit it to 1K reps). That way you can develop your aerobic strength and basic speed and have the ability to race a 1500 if need be while being in peak 5K shape.

For lifting and drills, Dathan Ritzenhein did a video with Gatorade that I think is a pretty good introductory layout of drills:

And Portland PACE, the physical therapy and strength coaches that work with Pete Julian's group (formerly the NOP), put out a 6-week strength and conditioning program that works really well as an introductory program if scaled out across months. The program is free, but you need to create an account to access the page.

qwgeg wrote:

The Wizard JS wrote:

Well......a 53 at 400 is very similar as I myself did and I ran a 14:20 at 5000m. Contact me in private if you want to, and we can sort it out. My official email ;

magic@coachjs.se

-Welcome to magic online coaching-

OP, contact Jan Stensson (JS) if you want, I am not telling you not to. But beware of his claims.

You can find out more about the man, his training and his "claims" here:

https://www.letsrun.com/forum/flat_read.php?thread=10353706

I've read many threads about JS before haha. The last one I read like 100's of post for was the guy who was trying to run 2:20 in his first marathon but trained half the year on a ship treadmill and then admitted to using Russian doping after like 8 months.

Part of me is curious to see if I could guinea pig JS's coaching/training and see where it goes. A lot of times people claimed the people following JS's coaching weren't real or didn't improve but maybe this would be a way for me to either show if it works or not?

This is some really good stuff. Thanks a ton!

I wish there were more opportunities to race but it looks like end of April/May there may be a couple track meets open to individual entries that I can enter. Is the Fall buildup you mention The XC Aerobic Endurance Phase and the XC Race Preparation Phase? Or is it just one of them? I think I have about 2 months and a week or so until the April track meet I would plan to race in. But if I can find something in May/Early June I could aim to peak there.

Flavian wrote:

This is some really good stuff. Thanks a ton!

I wish there were more opportunities to race but it looks like end of April/May there may be a couple track meets open to individual entries that I can enter. Is the Fall buildup you mention The XC Aerobic Endurance Phase and the XC Race Preparation Phase? Or is it just one of them? I think I have about 2 months and a week or so until the April track meet I would plan to race in. But if I can find something in May/Early June I could aim to peak there.

Yeah so the Fall buildup would be everything from XC Aerobic Endurance onward until it hits Club Nationals. It sounds like you're decently adjusted to the point you're at, so you should be able to decide independently which point you want to start out at. August is really a transition phase from a post-season break.

There are a lot of different approaches that I could talk about that would probably be more specific to your situation, maybe others can chime in on that if they want. I just wouldn't feel confident sending you down a path less carved out than this one.

Feb 8 - Feb 14 = 55 miles

Monday - 4 miles avg 8:00

Tuesday - 8.6 miles avg 6:58 [2 mile wu, 5x2min on @5:40, 1 min jog, 6:29, 6:30, 2 mile cd]

Wednesday - 10 miles avg 7:35

Thursday - 6 miles avg 7:45

Friday - 7.7 miles avg 6:35 [10 min wu, 2x2 miles w/5 min jog (5:56, 5:53), (5:56, 5:51), 10 min cd]

Saturday - 6 miles avg 8:00

Sunday - 13.1 miles avg 7:08 [last 3 miles 6:06, 6:29, 6:30]

Weather has been bad here all week and I felt pretty tired the first half of the week. Tuesday workout went poorly as I wanted to do 10x2 minutes but I just had a bad day and cut it at 5 and did some steady miles. Friday workout was run with a partner and I just followed what her workout goal was. Felt really smooth and in control running 5:50ish pace so pretty happy with that compared to my previous tempos. Decent long run to finish things off may do 14 miles for the LR next week.

Might run a time trial in 10 days and was wondering what you guys think I should try to run. Is something like 10:40 reasonable or should I aim for something more like sub 11?

Feb 15 - Feb 21 = 40 miles

Monday - 4 miles avg 8:00

Tuesday - 4.5 avg 7:23

Wednesday - 5.5 miles [2 mile wu (6:29, 6:20), 2x6x200 @30-32 1 min rest 4 min between sets, 2 mile cd]

Thursday - 10 avg 7:30 (treadmill 1.0%)

Friday - 5.5 avg 7:30

Saturday - off

Sunday - 10 avg avg 7:03

Snowed and iced almost everyday this week so I struggled to get good runs in. Also just generally didn't have a great week. First speed workout I've done in like 2 years probably. Not the best week of training but just gonna get back on it this week hopefully.