For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
Monday 1 hour easy run
Tuesday 2x1k threshold w/1min rest + 2x1600 as 400 on/200 float 90 seconds between sets + 2x1k at threshold
a hobby jogger until 2023 with no prior sporting background except little athletics as a young junior I think she ran 2;29 for 800m as a 15 year old. Lucky to have a talented athlete come and join my group.
Threshold pace is on effort which is around 3:25-3:35k pace. For th3 1600m of 400 on 200 float the pace would be around 3:10-3:15k pace for 400 and 3:45-50 for the 200 float.
Can you share some info about when they workout? Before/after work, general weather/temps?
Context I’m full time 8-4 in the greater US south. Temps of 100 all summer. I try to run in the morning but struggle to get recovered. Ample time to run in the evening, but struggle with the heat.
Oh yes the good old south with the heat and humidity. I trained in Richmond Va so very aware. We are in winter here. I would recommend mornings for quality or late arvo. Good luck.
For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
That's still a lot younger than a lot of people start running. I don't think you can apply "Never too late" unless someone is at least in their 50s or 60s when they start.
For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
Monday 1 hour easy run
Tuesday 2x1k threshold w/1min rest + 2x1600 as 400 on/200 float 90 seconds between sets + 2x1k at threshold
For those that work full time here is the training program of a female that started running seriously at the age of 29. At 31 she has now run 4:16 1500m and 16:04 for 5k. Never too late.
This girl has WA page, that's serious stuff righ here! Her PR is equivalent to male's 14:15. That's pretty damn fast and not possible in 2 years worth of training unless you are very talented and on top of that was active prior to that, not starting from 0. The volume is, as the previous poster said, very modest indicating a lot of talent and/or a lot of work done in her earlier years. And I ain't even mentioning that full time job.
It's never too late for anybody, of course. But no normal person will run like close to 90% age graded times in that short of span.
Simply put, a talented runner. Anyone can "coach" someone with natural talent.
Yes, and no. It is not trivial to thread the thin line between getting the most out of a talented amateur runner (with the constraints of working a full job) and not burn it out. Getting a lady from jogging to 16-flat in two years without injuring her is a job well done.
Yes, and no. It is not trivial to thread the thin line between getting the most out of a talented amateur runner (with the constraints of working a full job) and not burn it out. Getting a lady from jogging to 16-flat in two years without injuring her is a job well done.
I don't mean to be rude, but
how do we know if she was "jogging to 16-flat"? We don't know her times prior to starting training "seriously" and joining competition. For all we know she could be one of those fast hobby runners who just never compete. She is a lawyer, yes? Another reason to not compete, she is short on time. Prior to being a lawyer she was a law student probably. Still no time to race.
you said it yourself, she is constrained by working full time. how do you overtrain a person with a full time job? i guess it could be done, but any person in her place, who have people relying on him will quickly dial it back in order to not lose his job and to not affect his personal relations. I'm saying the coach has this time constraints from her job, as guiderails and they help him to stay on the safe side - not spice it too much and take the rest of it done by her obvious talent.
Rule of thumb is, If something is too impressive: it's often (not always) some key details are non-disclosed or others overly emphasised.
Yes, and no. It is not trivial to thread the thin line between getting the most out of a talented amateur runner (with the constraints of working a full job) and not burn it out. Getting a lady from jogging to 16-flat in two years without injuring her is a job well done.
I don't mean to be rude, but
how do we know if she was "jogging to 16-flat"? We don't know her times prior to starting training "seriously" and joining competition. For all we know she could be one of those fast hobby runners who just never compete. She is a lawyer, yes? Another reason to not compete, she is short on time. Prior to being a lawyer she was a law student probably. Still no time to race.
you said it yourself, she is constrained by working full time. how do you overtrain a person with a full time job? i guess it could be done, but any person in her place, who have people relying on him will quickly dial it back in order to not lose his job and to not affect his personal relations. I'm saying the coach has this time constraints from her job, as guiderails and they help him to stay on the safe side - not spice it too much and take the rest of it done by her obvious talent.
Rule of thumb is, If something is too impressive: it's often (not always) some key details are non-disclosed or others overly emphasised.
Concerning point one, if you have time to train semi-seriously 6-times a week, you have also time to swap a Sunday long run for a local 5K. I don't know this particular case, but I assume that she was just doing volume to keep in shape. Concerning the second point, I used the wrong word "burn out". I was not thinking of overtraining, but of other running-related injuries. Most amateur runners get injured from time to time. Some studies put the prevalence to a 50% per year with an increased probability for performance-oriented people that train harder. I have seen may times talented runners easily hammering hard workouts and then going harder and harder to figure out what their ceiling is, until they get injured (pulling a hammie, achilles tendonitis, plantar fascitis, shin splints etc..). Talented amateur runners going fast are at risk because they often do not have time to do all the other activities that mitigate the risk, and also they have less of a base to support the fast workouts.
I think this discussion is tangential to the point of the post, though. Coachc is just showing an example of a couple of weeks of a training schedule that allowed a very talented athlete to reach a high level of performance, but which is compatible with the daily schedule of common people, does not involve crazy high mileage or killer workouts with a high risk of injury. To me this is very valuable.
pretty modest volume -- any previous sport background?
Guessing that is about 50mpw which is a bit low but not by a ton for a 5k runner.
Justyn knight should post the program for running 13:35 on 35mpw…
the basics of 2 hard aerobic efforts, a loner run and some strides are never going to go out of style..
Seems more like 60 mpw to me?—assuming she’s not going directly into those workouts without a couple easy miles’ warmup. Maybe coahc can answer for us.
Classic LetsRun/totally silly that some people’s reaction to this thread is to set about arguing that the OP’s coaching isn’t commendable. I don’t think the OP was intending to be boastful or self-congratulatory, and he acknowledged he’s “lucky to have a talented athlete come and join my group.”
I’m all for seeing the basic training schedules of runners having success.
how do we know if she was "jogging to 16-flat"? We don't know her times prior to starting training "seriously" and joining competition. For all we know she could be one of those fast hobby runners who just never compete. She is a lawyer, yes? Another reason to not compete, she is short on time. Prior to being a lawyer she was a law student probably. Still no time to race.
you said it yourself, she is constrained by working full time. how do you overtrain a person with a full time job? i guess it could be done, but any person in her place, who have people relying on him will quickly dial it back in order to not lose his job and to not affect his personal relations. I'm saying the coach has this time constraints from her job, as guiderails and they help him to stay on the safe side - not spice it too much and take the rest of it done by her obvious talent.
Rule of thumb is, If something is too impressive: it's often (not always) some key details are non-disclosed or others overly emphasised.
Concerning point one, if you have time to train semi-seriously 6-times a week, you have also time to swap a Sunday long run for a local 5K. I don't know this particular case, but I assume that she was just doing volume to keep in shape. Concerning the second point, I used the wrong word "burn out". I was not thinking of overtraining, but of other running-related injuries. Most amateur runners get injured from time to time. Some studies put the prevalence to a 50% per year with an increased probability for performance-oriented people that train harder. I have seen may times talented runners easily hammering hard workouts and then going harder and harder to figure out what their ceiling is, until they get injured (pulling a hammie, achilles tendonitis, plantar fascitis, shin splints etc..). Talented amateur runners going fast are at risk because they often do not have time to do all the other activities that mitigate the risk, and also they have less of a base to support the fast workouts.
I think this discussion is tangential to the point of the post, though. Coachc is just showing an example of a couple of weeks of a training schedule that allowed a very talented athlete to reach a high level of performance, but which is compatible with the daily schedule of common people, does not involve crazy high mileage or killer workouts with a high risk of injury. To me this is very valuable.
Averages 100k (60miles)per week and for 2 1/2 years never missed training due to injury. Sick a few times but other than that a very robust athlete.
