This is a daily schedule that a coach recommends... there are basically no easy days, what the heck?

Supposedly the 5 pace system used by Peter Coe to coach Seb Coe...

Alan

That's a really horrible schedule.

Runningart2004 wrote:

Supposedly the 5 pace system used by Peter Coe to coach Seb Coe...

Alan

Not really, the road runs every other day were recovery runs for the multi-tier workouts.

What is "fast"?

I always thought it was strange when people reason that because a race is "80% aerobic" that 80% of the training should be aerobic. Would be nice if there were such a beautiful symmetry to training, but there's no reason to believe there is.

Also -- a 1932 study? Shall we start putting weights on our shoulders, and running 40 x 400m workouts, a la Zatopek?

Snake oil.

NICE SCHEDULE !!!! Can YOU do it?

This training could get you into pretty good distance running condition quickly. I like it because your coach keeps you out of the evil weight room, gives you some long fast runs, and because he does not define fast clearly he gives you the opportunity to MOLD some of the workouts to YOUR personality.

This looks like the Horwill training template. I switched from 50-60 mpw with a tempo and little fartlek type speed to a schedule similar to this coming off a bad 1/2 Marathon in January (looking for a sub 1:15 ran 1:17). I wanted a change and ran this type of training for 6 months.

The Good: Getting after it each day. Hitting good semi-hard workouts everyday felt good. No slogging around on tired legs. I got used to hammering everyday at different paces.

The Bad: I got sharper but my volume came down to ~40 mpw. I got in better shape but I feel I was overworking sore EVERY morning. Beat feeling not worn down marathoner tired just pounded soccer feeling.

I am now back to a more traditional approach. Two a days 3 times a week and 3 workouts a week: tempo, interval (1500m/3000m speed) and long run. Feeling better in the mornings but definitely not as sharp but probably in better shape (as tempo efforts would suggest no races yet).

IMO it is a good schedule but to sustain it you'll need to recover well; which I didn't do. I feel short on physical recovery (I'm 36) and through actions ice, massage, ibuprofen, sleep (too much time).

So how would you do this schedule if you weren't using PED's? I can't see any normal person surviving that kind of program for more than about 2 weeks, if that.

Looks tough as hell however, what were you doing the previous 6 months? If you have been just simply running for 6 months, this schedule will last two weeks, best.

If you are building towards a peak - maybe he has you getting aerobically stronger weeks before an anaerobic schedule. Still tough. Gerry makes a good point about no direction, just 'fast' with your 10k and 1/2 maratha - perhaps your coach trusts you to not try racing those days.

When you run 3 x 2 miles at 10k speed are you using the watch or effort? Big difference, because you will be fatigued at least a little, if anything. So perception of effort would make it much slower than time based if you are tired.

Does fast = steady-strong?

No need for a day off with a good schedule to suit the athlete.

Some of these workouts seem too hard. 4xmile at 5k goal pace is not an easy workout, especially not with 60 seconds rest. All of the workouts seem to have very short rest.

So whats the scoop?

On any day, your coach can't tell you what the purpose of your workout is - get a new coach.

If you can't answer those questions I posted, then you should have a discussion with your coach - one that you should have had a while ago.

Basically you're looking at four really tough workouts (Days 2, 3, 4, and 10... not particularly long workouts but high intensity and low rest) and six other intense runs within the space of 11 days.

Hitting all your workout times for one complete cycle would be impressive and would leave most runners totally drained.