I have seen multiple threads where this V guy is a D1 coach and gives a whole lotta great insight on running. Anyone know what his name actually is?
I have seen multiple threads where this V guy is a D1 coach and gives a whole lotta great insight on running. Anyone know what his name actually is?
V for Vendetta.
Does he know how to defeat Z
A big fan of Cyberpunk 2077.
Believe it or not, it’s actually sober rojo. Unfortunately he’s not often in that condition
Just another idiot on the internet
If "V" wanted you to know who V was, V wouldn't register with the screen name, "V." So, what you're doing, is a form of attempted doxxing.
Vagina Monologues
He is obviously Vack Janiels.
There is no great insight on running. There are only people seeking insight who find it in their own certain way, then someday realizing it's all very simple, and all very much the same.
Kiler!! You said he was ‘done’, Kiler! Is the phoenix rising, or wut?!? Wut’s going on. Kiler?!?
Spelled V, pronounced Five.
Ah, so it's Salazar
Omg, it’s you. I would love to pick your brain sometime. I’m very interested in the science behind running which you seen to know a lot about.
Happy to help however I can if you want to throw some questions out here
Kim Taehyung.
I am 16 year old 800/1600 guy who ran 4:44 and 2:07 freshman year. I come into sophomore year hoping to be sub 2 and sub 430 if possible. My training week looks like this-
Monday: Vo2 + Lactate Concentration: 400 at 95% + 4 miles alternating 400s at Vo2(5:20 pace) and easy jogging.
Tuesday: Easy 6 miles aerobic @8 min pace with some sprints after or during.
Wednesday: Short hills sprints and jog down usually about 5 miles with warmup
Thursday: Max velocity + Lactate Shuffle: 6x60 all out 3 mins rest, 4-5 miles alternating 200s,400s or 800s at 5:45 pace with equal distance jogging.
Friday: Easy 6 @ 8 min pace
Saturday: 5@ 6:45 steady
Do you think it’s a good schedule? I also lifting twice a week. Tell me what u think.
You're doing some things that I recognize from my earlier days as a coach. I read all of the books, articles, and peer review studies I could find and try to apply the science to what I was doing. Over the years I've steadily moved away from the idea that science is a list of facts or studies that we apply to training and instead view science as the process for how I change, and hopefully improve, our training each season.
We have a hypothesis (our training plan), we run an experiment (complete our workouts/training plan), we get results (from races), evaluate them at the end of the season, and then adjust the hypothesis for the next season and run the experiment again.
I mention this because I think you're getting a little into the weeds trying to nail the science instead of starting with solid workouts that fit your event and goals.
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I think your weekly structure is fine. 2 hard workouts and some easier days that incorporate fast running is a pretty bread and butter way to build a solid plan.
Training is going to come down to a lot of personal preference so take all of this with a grain of salt.
I don't like training VO2max. Some coaches much more successful than me have used it well, but I've never gotten a great response from it and I think it's a flawed metric to target. Steve Magness wrote a great paper called the Fallacy of VO2max that sums it up better than I can. In short, don't focus on a training metric in hopes that the metric will lead to a better race; just focus on getting better for your race.
If you decide to stick with the Monday workout for VO2max (which is totally fine), I would shorten the rest. Doing 400m in 80 then a 400m jog you're probably getting about a 1:1.7 work to rest ratio, most VO2max sessions really like to be 1:1 measured by time instead of distance. A good progression might be to start with the workout being 400on/400off and then after that feels comfortable drop down to 400on/300off and then later 400/200.
As long as you're starting somewhere and seeing a solid progression then most workouts at your experience level can be good ones.
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I don't think the Thursday workout is enough to push you. 60's are fine, I'd probably lower the reps to 4-5 and increase the rest, but the 200-800m reps at 5:45 can be tweaked a bit.
5:45 pace is probably close to your lactate threshold, maybe slightly faster. Doing 200's at that pace is probably a walk in the park for you. 800's is probably a comfortable challenge. I'd rather see this workout become a lactate threshold session and stick to the longer reps at that pace or even make it continuous as you build fitness.
200's can easily be added on at the end of the workout and be done at mile pace with a 200m jog to teach you how to run fast while slightly fatigued.
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At your age I'd also have a long run most weeks. It's a good tool to keep in the toolbox that can pay some dividends when developing.
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If it's any help, here's the basic structure I would have for most HS athletes that run the mile:
M - Mileage + Short hills or Strides
T - Lactate threshold (LT) + Something faster
Usually around 2-3 mile of volume on the LT work, for you I'd start at 6:00 pace just to be safe and begin with broken tempos (i.e. 5-6x800m or 2-3x1 mile with 60-120s rest) and then slowly making the reps longer. Then the "something faster" would usually be there to fill in a gap for that week. If Friday's workout is really fast then we might do 6-8x200 at mile pace or some 400's at goal 3200m pace. If Friday isn't as quick then a really fast 300m or 4x200m at 800m race pace can be a good fit.
W - Mileage
T - Mileage + Speed Development (same stuff we talked about in the 5x60m thread)
F - Race Pace
You can play around with this a lot, but something like 8x400m at current mile pace w/ 2:00 rest or 12x200m at goal 800m race pace with 90-120s rest are pretty basic ones to start with
S - off
S - Long run (20-22% of weekly mileage)
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Your plan builds speed which is great at your age. I think those workouts will do a good job building endurance as well. I don't know if it covers the stuff in the middle as much as you'd probably want. I don't see anything in that 800m-1600m pace range that I think you'll need for those very specific events.
But I hope some of that is helpful or at least let's you think about what you're doing from a different perspective. I definitely don't have all the answers (or even most), but I'm happy to chime in if you felt like it was useful.
Best of luck this season
Pretty soon we will see "Is V update?" posts.
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