I want old school training back

SUPERIOR COACH JS wrote:

The DANCAN system is crap!

Your system and your lies have been exposed here:

You are a crap coach and a scammer.

There are no lies! And you stalkers have to live with it!!!!

SUPERIOR COACH JS wrote:

There are no lies! And you stalkers have to live with it!!!!

You have to live with the reputation you have created for yourself.

Go away, lying scammer.

The truly old school training is to forget all about structure. If you think you need some slow volume, do that. If you think you need to run fast, do that. Don't plan ahead.

Planning was invented by coaches who had several athletes and needed to keep them on the same page.

Training isn't old school anyhow if it doesn't have lots of hills in it. Those tempos and 200s need to be on hills.

Bad Wigins wrote:

The truly old school training is to forget all about structure. If you think you need some slow volume, do that. If you think you need to run fast, do that. Don't plan ahead.

Planning was invented by coaches who had several athletes and needed to keep them on the same page.

Training isn't old school anyhow if it doesn't have lots of hills in it. Those tempos and 200s need to be on hills.

+1

Right on, Bee-Dubs!

There’s different types of paces bro

generally...

Easy

Normal

Threshold (6 miles - 15 miles)

Tempo (1 mile - 6 miles)

CV (800m - mile, slower)

VO2 (800m-1 mile)

Speed Endurance (100m-800m)

Mechanical Speed (<100m)

kinda made all that up as I typed that so bear with it, and correct it if you see fit.

Tempos and 200s are just some pieces of the puzzle

Aouita 84 wrote:

SATURDAY-

AM- 6-8mi tempo at 150-155 heart rate.

In running vernacular, a "tempo" run is usually associated with those engendering lactate threshold adaptations, involving a significant component of anaerobic metabolism. A run at 75% HRmax (if your max is around 200bpm) is almost all aerobic, near the aerobic threshold, and considered an "easy" run. You should be able to hold a conversation (though in short or broken sentences at that heart rate) on such a run.

3 sessions and a long run is a stretch, especially considering the mileage already being run on “off days”

I would bump that long run to 1hr 45, and add a progressive-threshold/tempo effort in the middle for a third workout of the week

formerd22222 wrote:

What happened to the days when people used to train right? The ole' "200s and tempo" approach. These days, coaches have these kids doing useless long reps of 1000-1600m. Tempo or go home. Strength is supposed to reach your body to handle the continuous grind of a race. Man up and do a tempo run. Long intervals are for weaklings that can't handle a tempo straight up. Then at the other end of the spectrum are 200s-400s for speed.

Maybe thinks aren't as they were during my D2 running days, but what changed?

Old school training? You couldn't handle old school training. There were no fancy names like "tempo" runs. You go hard, medium, or easy. Leave your Garmin, heart rate monitor, and all that other techno crap at home. We do hills and hard intervals....lots of them. You best sit on the porch while the big dogs are out.

Totally agree. I've gone real old school and adopted a 19th century training plan. A brisk, 3 mile walk four days a week, 2x400m intervals on Tuesday, and a 6 mile long jog on Sunday. I'll let you know how it works out

Who are you? The 70s?

What changed is that coaches are more informed now, they know different athletes need different stimulus to reach their potential. And it all matters what point of a season the athlete is in. Tempos and Fartleks make a lot more sense when there aren't races (like a build phase). Long intervals under goal race pace are great when tuning up for big races. Athlete age and location matter a ton too. Every training pace range has a use, would be pointless to use just one range of paces for every part of the season for every athlete.

RetiredTrackGuy98 wrote:

What changed is that coaches are more informed now, they know different athletes need different stimulus to reach their potential. And it all matters what point of a season the athlete is in. Tempos and Fartleks make a lot more sense when there aren't races (like a build phase). Long intervals under goal race pace are great when tuning up for big races. Athlete age and location matter a ton too. Every training pace range has a use, would be pointless to use just one range of paces for every part of the season for every athlete.

Read and learn, Jan Stensson ^^

codaayyee wrote:

3 sessions and a long run is a stretch, especially considering the mileage already being run on “off days”

I would bump that long run to 1hr 45, and add a progressive-threshold/tempo effort in the middle for a third workout of the week

I agree. If it’s a non-race week, I would do the long run on Saturday and just incorporate the tempo into it or run it as a progression. Then take Sunday completely off or active, non-running rest.

HRE wrote:

If you want REAL old school training, go to the track four times a week, do a couple sessions of 10-20 x 440, one of 15 x 220, one of 6-8 x 880 or 4 x 1320, run few strides on Friday and race on Saturday.

Yeah, look up Bob Schul and Coach Igloi

Ugh. I would have hated running with that schedule. Your 10×1000 equals 6 miles of intervals which is too much. Distance runners don't do 100M repeats. A 6/12 double on a weekday would have no benefit; a long run on Sunday is good enough. A short run on Friday is not necessary unless it's during a taper for an important race.

I'm not convinced tempos are necessary if someone is running intervals ranging from 800 to 1600.

For a while now I have been wondering what I did wrong back in the 70s.

I medaled at the O trials, placed at nationals. Beat ranked guys. A Qualified in 2 events.

I look at some of these guys and wonder where I went wrogn. In a convo with a friend he confirmed the issue. We were part timers. Had jobs, trained at night after work. Very specific regimens. Weights, long running, strides etc, Then sharpening up.

Drank lots of beer. Had fun.

What we didn't do was watch our weight, do core work, pick events.

Now I am talking shaving tenths. Not huge amounts. I've seen DL races where I wouldn't have been last.

Its the little things that are so big. And of course we never had the real advantage of instant replay.

An 8 mm film took 2 months to develop.

So you think you should've been less old school and incorporated more awareness of nutrition and other types of training?

runderun wrote:

Totally agree. I've gone real old school and adopted a 19th century training plan. A brisk, 3 mile walk four days a week, 2x400m intervals on Tuesday, and a 6 mile long jog on Sunday. I'll let you know how it works out

Not bad, but do you do your brisk walks in combat boots?

Also, do you train your lungs by smoking? I have found this to be a game changer.