Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Do the running nerds of LRC agree?
i like it, of course with room for individualization. maybe a typical high school runner is something more like:
intermediates to be 20 mins of threshold and 4x30-35@1500
5-6x800 @ 5k pace
8x400@ 1500
I would look at a framework like this over something like a 10 day microcycle. I wonder if he would have his pros doing this all in 1 week?
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Do the running nerds of LRC agree?
are those 45 seconds to be done during the threshold work, or tacked on afterwards?
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Do the running nerds of LRC agree?
i like it, of course with room for individualization. maybe a typical high school runner is something more like:
intermediates to be 20 mins of threshold and 4x30-35@1500
5-6x800 @ 5k pace
8x400@ 1500
I would look at a framework like this over something like a 10 day microcycle. I wonder if he would have his pros doing this all in 1 week?
I think you're misunderstanding the intent of the question. These 3 workouts weren't meant to be a specific prescription repeated in a cycle over and over again, its a purposely contrived constraint to create a fun thought experiment.
This post was edited 5 minutes after it was posted.
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Do the running nerds of LRC agree?
are those 45 seconds to be done during the threshold work, or tacked on afterwards?
In this example, they are tacked on afterward, and one would take a few minutes of recovery after the threshold portion before going into the 45s reps.
i like it, of course with room for individualization. maybe a typical high school runner is something more like:
intermediates to be 20 mins of threshold and 4x30-35@1500
5-6x800 @ 5k pace
8x400@ 1500
I would look at a framework like this over something like a 10 day microcycle. I wonder if he would have his pros doing this all in 1 week?
I think you're misunderstanding the intent of the question. These 3 workouts weren't meant to be a specific prescription repeated in a cycle over and over again, its a purposely contrived constraint to create a fun thought experiment.
ya. i get that. that's why i said " i wonder if he would have..." and not "i wonder if he has.."
Nope. Now I know why there aren't 1:40.xx & 1:41.xx 800m men anymore. Now I know why there aren't 1:41.xx or 1:42.xx elite 800/1500 meter men anymore. You posted: Training to be a Clydesdale. Or: Training to race a fast 1500m but wonder why?
Coogan has said that their program is generally two workouts per week and a long run.
This podcast and some of the others he's been on are good listens. I'd also recommend his book -he's got a good perspective on all things running and does a good job translating elite concepts down to hobbyjogger levels.
I found this interesting as I know of many groups that go the Tuesday/Friday sessions and harder long run on Sunday.
My understanding is the young prodigy Cameron Myers like many of the Australians go Tuesday/Thursday/Saturday but with long run still on Sunday which is similar to Jakob.
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Listen to Citius podcast with Mac Fleet interviewing Mark Coogan and toward the end Mac Fleet asked for him what 3 workouts would he have a 1500m runner do if you could only choose 3. This is what he stated:
*20-25min threshold work +4-6x45 seconds at 1500m pace
*6-7x1k at 5k pace
*12x400 at 1500m pace w/90 seconds recovery if needed split into 2 sets
Do the running nerds of LRC agree?
are those 45 seconds to be done during the threshold work, or tacked on afterwards?
Of course they're tacked on afterwards.
There is zero chance you're going back to a threshold intensity/zone - after 45 secs at 1500m pace - without taking a considerable break after doing so.
There's nothing to argue with on those workouts, and I like that he's not acting like he's discovered some Big New Thing, or that he is some guru with all the answers.
People that try to over complicate workouts and dazzle you with their exercise science degree should be avoided. Go with someone that has done it a long time, with proven results, and keeps it simple.
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