Are Bakken method good for 5km 10km?

My opinion is that threshold intervals with lactate measurements with inactive recoveries don't make sense in terms of physiology, for aerobic training.

1. There's a time delay for the lactate to leave the fast twitch fibers which varies with MCT4 content. So the number represents what was happening a few minutes ago.

2. Active recovery at approximately 80% of LT1 (varies with individual) is the fastest way to remove lactate from the blood.

3. VO2 kinetics favors active recoveries.

4. Use of bicarbonate makes lactate values meaningless because the hydrogen ions (acidity) are what actually matters.

Don’t follow Daniel’s, double threshold is the way to go, if you can’t handle double threshold, then start with the NSM thread.

Daniels is very high risk training and you can miss out on a lot of load. It’s better suited for those that will have more focus of developing their sprint finish rather than improving their ability to time trial events

It is pretty much the best base training you can do for 5000/10000m.

Bakken applies Daniels properly and more realistically. I think it's absolutely best for 5k-10k. In his book he describes what to do for people who can't do double threshold. IMO it's science evolving with the time and with experimentation. Daniels was incredibly important, and still is, but the sport evolves and it's important to be up on newest research and ideas especially if you're coaching. Of course adapt it to your own needs and use it as you see fit.

If you know the basics of Daniels and can ' interpret' it smart and effective he is still the King! 💪🧙‍♂️

you clearly know nothing about Jack Daniels' running principals. He was telling people to run threshold in the days of black and white tv. his training is not outdated---he was ahead of his time. without Jack Daniels, modern training would not have come about in the way it exists today.

Bakken was a 5k guy, and designed it for himself. Almgren has also used it to great success.

I think Bakken's 45:15 intervals may have significant training value. People rarely mention that.

He also has times when not to use it. His focus is really on how not to overtrain and make your legs tired and heavy. The double T is based on that anything faster has a high cost in terms of a long recovery. If you just do more reps at that effort, it's a better bang for your buck than increasing the effort on the same number of reps. Lots of info in the book about how to take the aerobic strength and turn it into 5k fitness.

The "not new at all" threshold stuff, single or double, makes aerobic monsters, and they can motor, but it doesn't make racers.

This has been proven at the lower levels, and at the highest levels.

If the T-trained athlete gets away, forget it, 9/10 they win, but if the move is covered, they generally can't respond.

I love this workout. After my first 45/15 workout, where I made it through 15 reps, took a short rest and did 5 more, my legs were totally fried the next day. When I did my second, not so much.

That does depend on the speed of the 45's.

I think people would find benefit of jogging slowly 3 to 5 minutes between the threshold or LT2 intervals. It clears the acidity and maintains HR and VO2 to ramp up quickly in the next interval.

Maybe there is training benefit to the passive recoveries despite my points. Even Dr. Seiler said there's more we don't know about exercise physiology than what we do know (paraphrasing). But if it's just a ruse to cover up doping and sell lactate testing equipment, then runners would be wasting their time on something that doesn't work. Another possibility for Norwegian success is there are 2 mutations in the Scandinavian countries that increase hemoglobin substantially:

en.wikipedia.org

Eero_M%C3%A4ntyranta

Open link

I came here to post this. I was on Marius's boards back around the turn on the century and there was a ton of good discussion on how to apply sub LT training. You have to bear in mind that, at the time, almost every western runner thought "go to the track" was a synnonym for, "run so hard you think you're going to die" .

I think Marius had just as much success with 4-5 Sub LT interval sessions per week as he did with 4 sessions crammed into two days. Depending on how you roll, a shake out in the morning and LT intervals in the evening most days of the week could be just as good if not better

If you're going to go The key is getting the intensity right. Too little and you don't get enough stimulus, too much and you're cooked

Me too. It’s the perfect blend of thresh with a little fast twitch work. And to me the workout flys by with such short rest.