12x1 mile... does this workout make sense?

No, not really. The I paced workouts (quite a bit faster than 5k pace for 25 minute guy) would total 6 for full-time, professional athletes. For a college guy, 4-6 should be the max. Sounds like he needs help with the Daniels book.

drop out at 6...and boom, great workout

This is more T pace though.

It would make more sense if it was 12x1k with 2 minutes rest at the same pace (cruise intervals).

This coach doesn't do Daniels, and he brushes me off whenever I bring up the numbers behind it.

Just the thought of this workout makes me cringe.

This is a good workout to run if your goal is to be overly fatigued or become injured.

Sounds like a great workout if your target is the half-full marathon. It seems not as specific to 8-10k training.

Didn't Art Gulden's Bucknell guys do stuff like this? They had a hell of a (non-scholarship) team BITD...

Damn, that's a 97 minute workout not including wu/cd

You will be fine. Its a tough workout, but if you stress about it enough, its going to hurt you more than having to rest an extra day will. I wish you luck, please post back about how intense it was.

I've done 8x1mile before with 90 seconds rest (in high altitude) but the miles were about 4:55 or so.

I'd advise you to go to about 6 miles of work, see how you are feeling, then to 8, and seriously consider dropping out, no matter what the coach says.

Your coach sounds even more looney toonz than me!!

Sounds more like a marathon workout. Doable. I'm sure somebody's done more. Whatever.

It sounds a bit extreme to me in terms of total distance run

Run another 15 seconds slower per mile than he requires and your problem is solved! You'd essentially be running 12 miles at 10-mile to 1/2 marathon pace at 8K pace + 15 sec/mile; so make it another 15 seconds slower (which should be 30 sec/mile slower than 8k pace), which would essentially be half of a marathon in distance at marathon pace - very doable and a good aerobic workout.

How does 12 x 1 mile at 5:35 with 3 minute recovery sound? Doesn't it sound better than 12 x 1 mile at 5:20 with 3 minute recovery?

What can your coach do to you if you run 5:35's instead of 5:20's? Not much! What can doing his slated workout do to you? A LOT!!!!! Slow it down!!

'Run another 15 seconds slower per mile than he requires and your problem is solved!'

No it's not he will be bored stupid, better to do a tempo run

jman1 wrote:

Run another 15 seconds slower per mile than he requires and your problem is solved!.... What can your coach do to you if you run 5:35's instead of 5:20's? Not much! What can doing his slated workout do to you? A LOT!!!!! Slow it down!!

This is exactly what I was going to post. While I was at PSU under Harry Groves, I used this technique often. It was the only way to avoid injury and certain burnout.

That is much like my final marathon prep work out before dropping down for a few weeks of quicker repeats prior to taper. 13 x 1mi, 30sec below goal pace, w/ 2min active jog.

You are a young college kid and shouldn't have a problem with running that. And I bet your coach sees the big picture. You've not told us specifices of the outline he has and how this workout fits into the paln for the entire season.

I survived. We ran 4.5 this morning and then did the workout this afternoon. Perfect weather, high 60s with a slight breeze and I was mentally prepared. 12x1 mile with 3 minutes rest. Goal was 5:20/mile.

5:17, 5:18, 5:16, 5:18, 5:16, 5:15, 5:18, 5:17, 5:17, 5:18, 5:15, 5:15

Had to do it by myself, but did get help on certain sections during the last 2. I got in a pretty good rhythm and it didn't hit me till number 8. I actually enjoyed the workout, but I will have to take the next couple of days extremely easy. Today concluded my first 20 mile day ever. Thanks for everybody's input.

This is an incredibly good workout, but something I would by leery of using for the whole team (though it sounds like that wasn't the case), though less reps for them would be OK. Sounds like you handled it well.

It's like a threshold workout, but with more of a muscular endurance aspect to it. Daniels doesn't do this. He likes cruise intervals because you can run longer than a tempo and still train your threshold (since the blood lactate level remains at threshold level (4mM/L) for about a minute after running). With the workout you did, you're recovering a bit more between reps, so it takes a little longer to get your blood lactate levels back up to threshold level each rep. BUT, since you did so many, you still spend a lot of time at threshold, plus you get the major benefit of running 12 miles at 5:20 pace (or a touch better). This will help to keep you from getting muscularly tired late in an XC race. Ideally, you have progressed to this workout, starting with maybe 8 reps, then 10.

It trains threshold and specific muscular endurance. See Vigil.

My coach always talks about Vigil but I have never looked into his training. Your explanation makes perfect sense. Thank you.

nenas revenge wrote:

jman1 wrote:

Run another 15 seconds slower per mile than he requires and your problem is solved!.... What can your coach do to you if you run 5:35's instead of 5:20's? Not much! What can doing his slated workout do to you? A LOT!!!!! Slow it down!!

This is exactly what I was going to post. While I was at PSU under Harry Groves, I used this technique often. It was the only way to avoid injury and certain burnout.

Burnout is attributed to poor recovery, not hard workouts.