Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts

Very good Rojo and thank you.

How about 3 favorite 5k and 10k workouts for future.

On an interesting side note my first college XC race I ran against Mark Coogan. Dam he was good.

Yep think I will follow Coogan’s advice but thanks for trying anyway.

I’m curious:

1. Did anyone actually submit that question, or did Rojo make up his own question and then answered it?
2. If someone actually submitted the question, did he really address it as “Dear Distance Gurus”? Hard to imagine anyone from this board using that salutation.
3. If Rojo came up with the question, did he address himself as a Distance Guru?
4. Why does Rojo’s main photo look like it’s from 20 years ago?

no tempo runs?

How many tempo/threshold days would you incorporate at Cornell?

Very good. Would like to see more

There are specific things you can do

Let's see

200m

400m

800m

do repeats of all of them, figure out how much recovery time you need, but less recovery

stimulates the race

1200m time trial is a pretty good indicator

To answer some of them, Rojo has always referred to Kellog as a distance guru. That picture is from his Cornell coaching days 20+ years ago.

Also, there are plenty of posts here asking the brojos for more training content.

Does JK still believe that all the fastest runners are doping?

Crest load sounds a lot like CV….combo workouts…is John Kellogg actually Tom Tinman Schwartz?

Where would I find this elusive amazing pace chart?

Good article, but I prefer Coogan's. KISS. keep it simple, stupid. these workouts seem overthought out to me. I like that it was specified the one workout at the end was a simulator to be used rarely. That stuff is cool, but when you are talking about THE 3 workouts, it should be meat and potatoes stuff.

Look at the ingebrigtsens. outside of competitive season, they repeat the same handful of workouts all year. 2k reps. 3k reps. a bazillion 400s. and the hills.

and not saying this crestload stuff is wrong. maybe it's the best thing since sliced bread. but we have all manners of experts recommending these different kind of paces as their bread and butter. CREST LOAD, CV, THRESHOLD. holy cow. give me Horwill's 5 pace system, with some threshold thrown in. Good to go.

I really think Coogan nailed it, and the only thing i would change is to tack on 800 pace with the threshold day instead of 1500, so you are hitting threshold, 5k pace, 1500 pace and 800 pace within the 3 workouts, instead of just 1500 (2x), threshold, and 5k. Maybe even 1500 cutting down to 800 pace on that day theshold day.

Definitions vary, but most would call that progressive "high end pace" run a tempo. Easy tempo pace to fast tempo pace.

Tinman calculator actually puts 5:56 for a 5-minute miler at the fast end of threshold pace -- which is good for anyone trying to run that workout, because 4',8',12',4' at fast threshold is already hard. (I know I wouldn't make it through the 8-minute CV-paced interval, much less the 12-minute one.)

What do you think the 30-minute progression run is? You are basically going to spend at least half of that time at tempo pace where you are focused on the pace, aka tempo.

We did them all the time. As I used to tell HSers, you are pretty much doing it at least once a week year round. Now in the summer you don't have to go that fast.

ALL? No. But he is very jaded about the sport. And for good reason

I meant to say this on the podcast when we were talking about the Americans being relevant in the 1500, but I'd estimate that 5 of the last 8 Olympic men's 1500 champions were drugged. That's a lot (I don't know as much about the women but just looking at the countries on there, I'd say 9 of the 13 Olympic women's 1500 golds were won with drugs).

I think he's overly jaded as he went to Baylor with Todd Harbour and saw him run 3:50 in the mile and he thinks he's clean and he saw Weldon run pretty fast clean. And he thinks Henry Rono could have run in the 12:40s today clean.

But rampant doping ruined what people viewed as proper training.

"Well xx athlete did xy in training...."

So what. If they are doping, you don't want to emulate it.

I just read your post to John and he replied, "Anyone who knows anything at all about running would NEVER use the 5-pace system as it was supposed to be used. There is not enough recovery."

Are you going to have easy days in there? John said people used to claim that Horwill really meant for people to have easy days in between the workouts but John said Horwill himself posted on cool running that that wasn't true and that you should have 3 hard track days in a row hard and the road days all at a specific pace which is crazy.