I've run under 5 different coaches (not all at my school) in highschool, and now I'm entering my senior year of high school cross country with my Paavo Program coach. I have read books on running and done my research to make sure that when I have an opinion on a program, it is educated. About the Paavo program, I do have numerous complaints, many of which I haven't seen on the boards, with this system, and I feel compelled to share them.
First of all, I'll start with a comment I've seen before: seven days a week of running in high school is ridiculous.
Second, having 400s at faster than race pace on a long run is not smart. A tempo run in the middle of a long run is more reasonable to me because there's a lot of long slow distance in it, but 400s at faster than 5k race pace is just too much.
Third, In highschool, there's not enough time to have a full base training phase.
Fourth, racing 3 times a week is dumb, especially if 2 of them are for training.
Fifth, there's no peak. Runners should be trained and tapered gradually throughout the season to peak at the most important meet. The paavo program doesn't do this. My coach doesn't even lower mileage for the first weeks of speed work or at all until the state meet or so.
Sixth, CTs are too specific. Body dictated paces are much more useful. Runners should know not to dog their easy runs, but putting an exact time to hit on every easy run someone does ends up being just too much. They also promote individualism by not allowing runners to run in groups with other runners of comparable--but not exactly identical--skill levels.
Seventh, what about longer intervals? Mile repeats at 5k pace, but over volume. All 400s is not as effective, and the pace is most likely too fast and the distance too short for a true aerobic workout.
Eighth, distance runners don't run 100 meters. Interval times shouldn't be based off of 100 meters, not even speed work. I run faster than a lot of my team at any distance above 200, but they can beat me in a 200. So they go faster than I do on pace and fast intervals. That makes NO sense. Speed work should be based off of your distance running capabilities, not your 100 meter times.
Ninth, mileage doesn't determine the volume of a workout that you can handle. Fitness level determines that, while different mileages should be achieved on cooldowns or different days (like long run days). If I am in great shape running 30 miles a week, I could handle more 400s than someone in crap shape running 60, I would just not run as long of a cooldown nor would I run as much the rest of the week. Of course, my coach would have to limit me intelligently regardless.
Tenth, different training styles work for different runners. I will admit that I'm sure some runners would flourish under paavo, but those runners are few and far in between. Paavo coaches don't allow for flexibility in their programs to compensate for this. They encourage mileage and speed. Period. Some kids dont flourish as well in high mileage, while others absolutely do. It just all depends.
Eleventh, no in-season gradual taper, as I alluded to earlier.
Twelfth, the program is too repetitive. It is a terrible monotony one undergoes in this program... a terrible terrible monotony.
Thirteenth, and most importantly, THE PAAVO PROGRAM MAKES IT HARD FOR HIGHSCHOOL RUNNERS TO ENJOY RUNNING. After going through track season with a coach we loved who had us running low, smart, miles, we loved running. The taper was perfect, and the week of state I felt like nothing could stop me. The week of state cross country, I felt like crap. My body was destroyed, in no way in peak condition, and I had trouble getting myself to love running in the hard, cold, winter season. Same with my friend. The repetitiveness of the program combined with the individualism (youre always running alone, it seems) combined with the massive workload (12 miles with 14 400s in it! And after a mere 50 miles a week max for 2 weeks in the summer!), combined with the constant pressure of always hitting a time, even on easy runs, that results in the IGNORING OF ONE'S BODY results in a program that makes distance running hard to enjoy.
This is just me, though, after 3 years of paavo and experience under 4 other coaches. Thanks for listening. Comments? Thoughts?