well,, wrote:
danke shane wrote:
Much talk has been made of the long run's 'magical window' of gains earned between 90 and 120 minutes (and maybe more).
I am surprised Jakob is not running more than 21km at a time. This signals to me that his 5km can still improve by significant amounts.
Nonsense. there is no such "magical window". What is it that some people fail to understand? He is doing high milegae and a high volume of quality running every week. There is no place in his schedule if he is going to recover properly.
I think the real magic to the volume isn't just the aerobic benefit. Y'all are so focused on the volume and the energy system that you forget the most important part: the muscles and tendons.
The muscles and tendons are going to adapt and strengthen very well with this form of training. The light intensity is a great stimulus to make those structures more resilient to injuries. It's not all that different from powerlifters doing 4-5 sets of 8-12 reps at 70-80% of their 1RM.
The purpose of the volume is so that the body can handle doing the higher intensities later on. What makes the Ingebretsen's amazing runners isn't the base. It's whatever they do in the transition from out of season to in season. Doing 20-25x400m at 10k-5k pace during the off season is why Jacob can do 3-4x(5x400m) at mile pace with little rest and without a major injury during in-season.
High-volume training is meant to be a precursor to high-intensity training. It's a basic lydriard idea.