I got much fitter running at 6:20-30 (admittedly with under 10 feet of elevation gain per mile) and it took me from 15:00 to 14:00 shape in 2 months instead of jogging along at 7:45.
Salazar said 90 sec off 5k pace, 105 sec is even easier and probably a better max for mere mortals who don't have an NOP recovery setup...
Not a bad way to do it, but supplementing with easy jogs may help too
GOAT coach who got a bad deal. A lot more unscrupulous coaches out there still making bank such as Jama Aden and numerous others complicit with doping. Funny how that works!
Salazar said 90 sec off 5k pace, 105 sec is even easier and probably a better max for mere mortals who don't have an NOP recovery setup...
Not a bad way to do it, but supplementing with easy jogs may help too
GOAT coach who got a bad deal. A lot more unscrupulous coaches out there still making bank such as Jama Aden and numerous others complicit with doping. Funny how that works!
Why is that funny? It’s no secret the sport looks the other way on cheating, but we should all be grateful that safe sport got rid of that sexual predator
Salazar said 90 sec off 5k pace, 105 sec is even easier and probably a better max for mere mortals who don't have an NOP recovery setup...
Not a bad way to do it, but supplementing with easy jogs may help too
90-120s was the traditional advice. You will find a ton of elites in that range for the standard 1015k easy run. The morning runs can be a bit easier. It is in the realm of reasonable..