A question for HS milers.

I saw the part of Laufen Mit Haile Gebrselassie where his moderate effort long run (3hrs) is 5:40/mi. His easy running is 6:00-6:20/mi. His hard 15km-30km is approx. 4:40/mi.

I talked with a man who trained with the Ethiopian national team for a while. He said oftentimes they (Haile and co.) did 4mi runs in 30min.

Anyone,

If the greatest runner of all time does his easy runs in 5:40, that means most of the masses should do the so much slower....don't be stupid...listen to Trackhead...he had great DVD's and great advice...

i made the case that Geb's schedule was simple and Lydaird-like but very few agreed.

monday: a.m. 3hr in the forrest, 17km/h (5:40/mi) + stretching

p.m. 1hr easy

tuesday: a.m. 1.5h + stretching

p.m. 1hr easy

wednesday: a.m. hard road run 15km-30km + stretching

p.m. 1hr easy

thursday: a.m. sprints(against stiff legs from yesterday's road run) + jogging + long warm up and 20min stretching

p.m. 1hr easy

friday: a.m. hills 15-20x400m with backjog + 15-20min stretching

p.m. 1hr easy

saturday: a.m. track from 3x1200 to 8x2000 + stretching

p.m. 1hr easy

sunday: a.m. 1hr very easy

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he follows all the rules. Hard 15-30km runs at marathon pace (4:40 for him), 3hr long run at MPace+60s (5:40), easy running at MPace+90s. Lots of relaxed running, hills, sprints and specific work as needed. And he ends up at approx. 15hrs of running per week -- about where most of the world's best distance runners top out.

Look at his overall percentages: of his approx. 150mpw, only about 20% is hard. And that's the absoulte maximum on intense miles, minimum (given the is schedule) on overall volume -- and that limit is where it should be regardless of ability.

trackhead wrote:

but why are you running you're general mileage faster than a guy like Gebrselassie?

Sorry but i dont think i could run quite as fast as Geb haha! but flattered none the less! I think Geb would do runs of more than 25mins as his daily training. Sorry if i messed up the figures or rounded up in mileage, i was trying to convert from Kms to Miles in my head. I did often go pretty hard, maybe even almost all out on some of my training runs, party because i was training good or bad and felt i had something to prove and as i work on saturdays i cannot enter any races.

I feel that i prehaps do go a bit too fast on my runs, to give you an accurate measurement that i know is right (sorry the mile paces may have been off)

6k-9k Runs (Midweek) - 3:20-3:30min/km pace

16km Runs (Sundays) - 3:45min/km pace

Didnt Geb do a 35km long run at 3:00min/km pace?

Geb does are a hard road run, up to 30km @ 2:54/km but that is not his long run -- that is a Marathon pace Threshold run.

his long run is 3hrs (51km) at 3:33/km.

Even Steve Scott, who's logs I personally transcribed so that they may be available online, would do his hard 16km runs at 3:08/km and most of mileage (including 15mi long runs) at 3:45/km.

I just f*** a lot. That's my secret.