COACH J.S å ä ö wrote:
Subway Surfers Addiction wrote:[quote]Renato Canova wrote:
âž¡so let's get you on the record, what do you think of a 20x400m each week all year round?
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What can be interesting to hear about an opinion of a 20 x 400m each week all year around from a person that have never practice it ? I have practice it when I was a runner myself and during 2 years of time being a coach. All my runners have improved with it, so its a strong proof that its very effective to build anaerobic strength.
⤴only two years, WTH you're a newbie.
âž¡interestingly, I once had a heated debate with a gentleman that owned an altitude gym. I asked him to prove any benefits from his gimmick. He said he had gotten basketballers, mountaineers, rec cyclists, footballers, rugby players, cross fitters and hobby joggers to show benefits. The overwhelming evidence says that "live low train high" doesn't work, either "live high train high (Kenyans, Ethiopians, Flagstaff, Boulder, St Morritz)," or "live high train low" has benefits. So how did his gym benefit these people (he does test them)? They were not fully trained for a start and doing hard spin sessions, treadmill sessions and circuit sessions at 2000m probably toughens up the athlete, teaching them long hard lung burns and lactic acid tolerance. This is what I think of your 20 x 400m each week, used sporadically in the off season is alright (say once every 3/4 weeks) but it should be only done intensely once per week about a month before the season starts. But sessions like a 3-5k time trial and a 10k-10 miles hard weekly have been shown to deliver the best gains for 800m-5k (even 10k). Also, why 20 x 400m? Sessions like 15x2min with 1min cruise recovery simulate the same physiological benefits with less injury risks. I invite you to look up Nixon Kiprotich training, he used the classic Lydiard type phase system, 4-6 months of aerobic, 2 months of hill sprints, 2 months anaerobic then peak racing season. My own experience is that 400m reps are actually an unhelpful session for 800m/1500m runners, though I am willing to admit that it might be more helpful for 5k to the marathon, because they represent current mile pace which becomes stale, you actually need alternating 150s-300m reps to generate more speed. For longer events like the mile, what about the 2nd, 3rd, 4th laps? 2k reps or 3k time trials are better for running consistency.