From what I know they believe in year-round speed work which includes v02 max. Never too far away from peak performance.
From what I know they believe in year-round speed work which includes v02 max. Never too far away from peak performance.
Terminology gets twisted in training terms oh so often. One could say Vigil did as well. So I guess what it comes down to is what does speed work actually mean?
Mostly moderate intensity, with the mileage being on the higher side for a HS program (Nico was mid 60s last year and the sophomores seem to be in the low to mid 50s). Long runs generally every 10 days, but they skip them sometimes. Easy days are 8 miles at 6:25-50 pace for the top guys with a few doubles. Insanely hard Vo2 max/toughening workouts 10 days before goal races, but otherwise fairly little racing in general. Speed work (200s-400s) year round and apparently very few days off during/between seasons.
Some workouts I’ve heard of:
Easy:
4 mile tempo at around HMP
Some sort of alternating 400s, I think between 3k pace and MP
Moderate:
2k-1600-800-400-200 cutdown
Hard:
6-7x1k at faster than 5k pace
1600,800,1600,800 at faster than goal 3k pace
4x1600 at 3k pace or faster
Another tough one I heard Nico did was a 3k TT at 90-95% effort, 10min rest, and then 10x400 at 3k pace.
They do that hard workout in 1 day?
dustdevil wrote:
They do that hard workout in 1 day?
No, each line is a separate workout.
As far as the VO2 Max....I have no idea if they have access to accurately getting that tested. I know many people claim to do workouts at this level...but have never been tested? Maybe they do though. But anyway for those 200s and 400s years round, Vigil would prescribe 800s - 1600s year round at vVO2 pace which he labelled as 1600 PR pace. For NP athletes....what's the big deal then if this is the case? I would say it's age appropriate. I would be curious to hear about the volume and frequency +plus rest in between them.....but if the pace is around 1600 PR pace....people should listen. And I wouldn't really even call that speed work, but here's where the terminology mix ups come in. To me that's faster than race pace or all out effort were anaerobic conditions were met. It's obviously prepping them for tougher workouts....and working!
Train hard
Train smart
Win easy, not rocket science
Also fast strides or 150s after workouts and easy runs, and lots of form drills and 2-3 days of weights per week.
I have heard the same workouts, and the miles quoted is sort of accurate. They do run 50s as sophs and 60s as seniors, in afternoon runs. This total does not include 20 miles of morning runs weekly.
np fan wrote:
Mostly moderate intensity, with the mileage being on the higher side for a HS program (Nico was mid 60s last year and the sophomores seem to be in the low to mid 50s). Long runs generally every 10 days, but they skip them sometimes. Easy days are 8 miles at 6:25-50 pace for the top guys with a few doubles. Insanely hard Vo2 max/toughening workouts 10 days before goal races, but otherwise fairly little racing in general. Speed work (200s-400s) year round and apparently very few days off during/between seasons.
Some workouts I’ve heard of:
Easy:
4 mile tempo at around HMP
Some sort of alternating 400s, I think between 3k pace and MP
Moderate:
2k-1600-800-400-200 cutdown
Hard:
6-7x1k at faster than 5k pace
1600,800,1600,800 at faster than goal 3k pace
4x1600 at 3k pace or faster
I'm confused. You're saying that Vigil prescribed 800-1600 repeats @ vV02, which is 1600m race pace? So multiple intervals up to 1600m in length at 1600m PR pace?
will be interesting to see if he can keep this up for many years
[quote]volumort wrote:
I have heard the same workouts, and the miles quoted is sort of accurate. They do run 50s as sophs and 60s as seniors, in afternoon runs. This total does not include 20 miles of morning runs weekly.
You heard wrong. No one on Newbury Park has ever run 20 mile worth of morning runs or even close to that. It’s obvious no one on here really knows what Newbury Park does.
the real story wrote:
[quote]volumort wrote:
I have heard the same workouts, and the miles quoted is sort of accurate. They do run 50s as sophs and 60s as seniors, in afternoon runs. This total does not include 20 miles of morning runs weekly.
You heard wrong. No one on Newbury Park has ever run 20 mile worth of morning runs or even close to that. It’s obvious no one on here really knows what Newbury Park does.
One of our high school alumni goes to the same college as one of theirs and shared a week from their own high school training log. It was the week of labor day and the total miles that week was 84. I suppose it's possible this runner was doing his own morning runs, but that seems hard to believe.
volumort wrote:
the real story wrote:
[quote]volumort wrote:
I have heard the same workouts, and the miles quoted is sort of accurate. They do run 50s as sophs and 60s as seniors, in afternoon runs. This total does not include 20 miles of morning runs weekly.
You heard wrong. No one on Newbury Park has ever run 20 mile worth of morning runs or even close to that. It’s obvious no one on here really knows what Newbury Park does.
One of our high school alumni goes to the same college as one of theirs and shared a week from their own high school training log. It was the week of labor day and the total miles that week was 84. I suppose it's possible this runner was doing his own morning runs, but that seems hard to believe.
Who is this person? You’re lying or your athlete is lying.
Nice try though.
the real story wrote:
volumort wrote:
One of our high school alumni goes to the same college as one of theirs and shared a week from their own high school training log. It was the week of labor day and the total miles that week was 84. I suppose it's possible this runner was doing his own morning runs, but that seems hard to believe.
Who is this person? You’re lying or your athlete is lying.
Nice try though.
You’re either the coach or jut as clueless as everyone else. So, if you’re the coach, instead of just saying how everyone is lying, just answer the freakin question.
They aren’t doing anything revolutionary. Hard work plus talented kids, equals success. There is no coach in the country doing something that hasn’t been done before. Every once in a while, the right kids come along, with a good coach and the right mix of other pieces that make teams great. Newbury has a combination that has never been seen before. It’s not a secret workout or plan. Their time will pass as well and then on to the next great team.
Vigil believed based on his research VO2 max was met at 1600 PR pace. Therefore vVo2 means velocity @ VO2. Vigil would have them do these reps at at percentage of their vVO2.. Some generic examples.....6-8 X 800 @ 80% of their vVO2. Or 3 X 1600 @ 85% vVO2 later in the season. Steve Chavez adopted such a system at Murrietta Valley (CA) and had some great success with both his boys' and girls' high school teams and individual athletes. I believe he was an early mentor to Doug Soles at Great Oak as they were in neighboring towns.
I completely agree with your opinion. It is very interesting. I can only add a list of interesting questions and answers on this topic. I learned a lot.
NP has some sophmore scrubs currently sitting at 9:20 and 9:23, plus a frosh than has run 9:35. Sprinkle in some transfers and I would say they are going to be around for quite sometime.
I wish there was more info out there on his training. The only thing I find are some videos of workouts and that honestly tells me nothing. I would love to see his build up and his adjustments to athletes. In a interview I heard him speak about a 10 day schedule and a different build up then what I think is traditional. I have been coaching for over 25 years and he definitely has me wanting to know more.
Someone get this guy at a clinic.
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