Training Advice for Slow Twitch 800m/1500m/3000m track runner?

Interesting question. Anyone?

I'm interested in this too. I know from 23 and me that my body does not create the protien that produces fast twitch muscles. But I've always been much better at the 800 and 1500 than longer distances. Pbs are 53 400m, 1:55 800m, 2:28 1k and 4:01. Best xc time was a 25:56 8k and that was a big jump for me

I've responded well to high milage with fast intervals thrown in but I would always struggle with LT and V02 intervals. Also during 200 repeats with other 800 runners I'd always play catch up off the start. I could do 200 intervals at 25 seconds but it would take me 100 meters to get up to speed.

I'd really like to hear what others without fast twitch do. Especially to help finish strong in races. In the 800 I would never be able to finish strong I could just fight through the lactic acid. 55-60 was my preferred splits in the 800.

I don't even run anymore but this topic caught my eye.

Focus on your strengths and work on your weaknesses. Do lots of steady distance work, think 4- 10 mile tempos and threshold - 10k pace intervals. Include hill sprints once a week and add a couple 200s after the aerobic workouts. Run an average of 90 - 120 minutes per day (doubles). Do strides. Do all of that and you'll get pretty close to your potential. It's pretty simple.

23 and me is not that accurate and you have fast twitch fibers, otherwise you wouldn't be able to do a lot of things. You are also fast twitch dominant based off your PRs.

I understand most commercial dna test(s) are only 1/2 accurate. You are not getting f.b.i. crime lab level of proficiency with commercial dna test(s).

Longer efforts, whether it be a long run or a tempo run, do a good job at improving the efficiency in which your body uses oxygen. One of the biggest problems you run into with middle distance running is oxygen debt. Your body runs out of oxygen because of how much you need to use over a sustained period of time.

Being slow twitch does not mean you can’t build fast twitch muscle. It’d be a good idea to get in the gym to do lifting and plyometrics.

Double threshold

you definitely have a bunch of times that fast twitch runners would definitely appreciate. I definitely think you do have a fair amount of fast twitch, but the fact that you think that you are slow twitch makes me believe that you might be the fast twitch and slow twitch type, you know the all around kinda type.

do you do double threshold? if you do, can you give me more information (what you do and if its worked short term or long term)?

zyyzz wrote:

do you do double threshold? if you do, can you give me more information (what you do and if its worked short term or long term)?

He got injured doing it, be careful taking his advice. I'm not against double threshold workouts, ive done a few, but it's hard to get the recovery right.

zyyzz wrote:

you definitely have a bunch of times that fast twitch runners would definitely appreciate. I definitely think you do have a fair amount of fast twitch, but the fact that you think that you are slow twitch makes me believe that you might be the fast twitch and slow twitch type, you know the all around kinda type.

An all around kinda guy with 53 400 speed, could run sub-9:00 for 3200.

53 400 definetly is slow. Fast twich fibre 800 guys run 48 and faster

what form of threshold / tempo interval / continuous runs do you swear by?

I got the same genetic variant and what it does it convert all type 2b fiber to A. Guess it means there is no point in workouts trying to convert fibers. Also one of the best 400 meter runners have the same variant.