Everyone talks about training at NAU, BTC, OAC, but do we know what the core training principles are at UW? It’s clearly working for their milers. Mileage? Threshold? Speed year round? Etc? Everyone’s gushing about yesterday but I’m curious what was used to get there.
Everyone talks about training at NAU, BTC, OAC, but do we know what the core training principles are at UW? It’s clearly working for their milers. Mileage? Threshold? Speed year round? Etc? Everyone’s gushing about yesterday but I’m curious what was used to get there.
Moderate mileage (70-80, although some go to 90)
Tuesday workout: Aerobic in general. Sometimes long progression tempo, threshold reps, or 1k reps that cutdown from threshold —> 10k/5k range. Usually some turnover work after. Sometimes they tack on longer 5k/3k paced reps after.
Friday workout: More specific. He is a fan of breakdowns. So things like sets of 600-400-200, 500-300-200, 400-300-200—not exactly this but the same idea. They usually start right off of 1500m pace and get faster every set. Every rep in a set is a little faster too. Sometimes he finishes with a big, fast rep (600, a 400, etc.) to work on closing. They often do a threshold 1600m or 1000m before to warmup more.
Sunday long run: Sometimes normal, sometimes fast. Although I think these dudes are just fast in general, so maybe what seems fast to me is just their normal.
Other days: pretty easy runs. Some doubles.
From what I gathered, they don’t do a ton of 800m work or “lactate tolerance” or whatever. The breakdown stuff they do touches on it at the backend of the workout. These dudes run XC pretty good and are mostly trained as aerobic milers with not a ton of designated “V02 max” days. He combos it a lot along with threshold.
He still uses a Vin Lanana double workout day too occasionally. Where on a Friday they do a tempo style workout in the AM and then something like 2x(5x300) in the PM or whatever.
Ryan Vanhoy of Cal Poly (formerly Ole Miss) looks incredibly similar to this as well.
Everyone talks about training at NAU, BTC, OAC, but do we know what the core training principles are at UW? It’s clearly working for their milers. Mileage? Threshold? Speed year round? Etc? Everyone’s gushing about yesterday but I’m curious what was used to get there.
Moderate mileage (70-80, although some go to 90)
Tuesday workout: Aerobic in general. Sometimes long progression tempo, threshold reps, or 1k reps that cutdown from threshold —> 10k/5k range. Usually some turnover work after. Sometimes they tack on longer 5k/3k paced reps after.
Friday workout: More specific. He is a fan of breakdowns. So things like sets of 600-400-200, 500-300-200, 400-300-200—not exactly this but the same idea. They usually start right off of 1500m pace and get faster every set. Every rep in a set is a little faster too. Sometimes he finishes with a big, fast rep (600, a 400, etc.) to work on closing. They often do a threshold 1600m or 1000m before to warmup more.
Sunday long run: Sometimes normal, sometimes fast. Although I think these dudes are just fast in general, so maybe what seems fast to me is just their normal.
Other days: pretty easy runs. Some doubles.
From what I gathered, they don’t do a ton of 800m work or “lactate tolerance” or whatever. The breakdown stuff they do touches on it at the backend of the workout. These dudes run XC pretty good and are mostly trained as aerobic milers with not a ton of designated “V02 max” days. He combos it a lot along with threshold.
He still uses a Vin Lanana double workout day too occasionally. Where on a Friday they do a tempo style workout in the AM and then something like 2x(5x300) in the PM or whatever.
Ryan Vanhoy of Cal Poly (formerly Ole Miss) looks incredibly similar to this as well.
this training sounds very familiar to that of the Melbourne Track Club. I have been doing a deep dive on their training philosophy. I guess their main differences are Tuesday is almost always 1k reps , Thursdays continuous threshold w/ some short fast reps at the end. Saturdays longer hill reps as opposed to doing short reps.
this training sounds very familiar to that of the Melbourne Track Club. I have been doing a deep dive on their training philosophy. I guess their main differences are Tuesday is almost always 1k reps , Thursdays continuous threshold w/ some short fast reps at the end. Saturdays longer hill reps as opposed to doing short reps.
Similar in the sense that every training program uses threshold reps and tempo runs I guess.
this training sounds very familiar to that of the Melbourne Track Club. I have been doing a deep dive on their training philosophy. I guess their main differences are Tuesday is almost always 1k reps , Thursdays continuous threshold w/ some short fast reps at the end. Saturdays longer hill reps as opposed to doing short reps.
Similar in the sense that every training program uses threshold reps and tempo runs I guess.
Yeah MTC and Andy Powell have pretty different training systems. MTC three workouts a week with less emphasis on speed. Powell only two workouts a week but one of those workouts they’re hitting the track at around mile pace and faster. Stewy said he ran 3:30 and never ran sub-60 400m pace. Maybe the occasional 300 rep or stride. Powell’s milers are likely running sub-60 400s most weeks during the track season.