What is your guys opinion on this?
What is your guys opinion on this?
No world class runners have extended periods where they don´t do track work.
Two times a week
You hardly need a base phase if you're in shape. You can train from now.
Definitely do intervals. They don’t have to be hard
I personally like the old school approach. Tempos, progressions, fartleks, hills, strides. Run those by feel and time, not distance. Add lots and lots of easy miles. Jump into some road races if you feel like it.
The pros do not all do intervals year round. Also, they are developed athletes and humans, so they're training is a little different. If you have a summer, you are young and still developing in every way. Train accordingly
well,, wrote:
No world class runners have extended periods where they don´t do track work.
This is wrong.
Do not touch the track or do any kind of interval work over the summer.
Of course, world class runners are racing over the summer, but for an extended time after their season ends, there are no quality workouts.
What do you mean by intervals?
OP, I agree with the advice given by "nointervals" but I am curious about your definition.
Do a long run, and do it with a fast finish once you’re in okay shape if you’re feeling good. Do this three out of four weeks (in the fourth week, do an easy, moderately long run).
Do hills with jog down recovery—shorter hills harder (800-mile effort), longer hills steadier (5k-10k effort). Replace them with 200s @ mile effort with full recovery after 3-4 weeks. Do one of these workouts three out of every four weeks.
Do cruise intervals, progressing to tempo runs. Start w/ 3-4 x km @ 25-30s/mile slower than 5k effort w/ a short (30-45s) recovery, and progress to 4-5 miles continuous at the same effort (your pace will get faster as you get fitter). Same deal, do this three out of four weeks.
I wouldn’t consider any of the above intervals, but it’s some good, appropriate quality.
(You can back the effort/pace off just a little—5-10s/mile—for the continuous run, but young athletes often find they can hold near the same pace for 25 minutes continuously at the end of the summer as they could hold for 15 minutes broken up at the beginning of the summer.)
Depends on the age of the athlete. I think if you're in HS so you're young and underdeveloped aerobically that just easy mileage is probably enough. If you're college aged maybe 1-2 light workouts a week at the guidance of your coach.
I would break your easy runs into 2 minute intervals, with 2 minutes of jog rest at your easy run pace.
Seriously though, yes I think everybody should be doing at least one hard-ish workout a week in the form of tempo/fartlek/intervals (mix it up every week). These shouldn't be killer sessions, have them be short or slow enough that it you won't be feeling dead the next day, but hard enough that you don't lose your running economy and anaerobic endurance. If you're an 800 guy I would do intervals/fartleks once a week (no tempos) and a hill workout, but your easy running days have to be easy enough to allow this to happen.
To be clear, I define intervals as repeats of a certain distance with rest in between. I dont constitute fartleks or tempos as interval training.
Sham 69 wrote:
Two times a week
One time would do espically for base work things like threshold or tempo would be better for a second session
For HS runners I would just concentrate more on developing aerobically by doing medium and long runs. 5-6 days a week.
For college runners I would increase the volume and run 6 days a week. Early summer I would do some repeat miles and 1200's. Later on I would add some hill repeats.
Salazar had his athletes doing 200s 20 weeks Pitt from a season opener this is terrible advice
lke_4:25 wrote:
Salazar had his athletes doing 200s 20 weeks Pitt from a season opener this is terrible advice
20 weeks out* idk how that typo happened