SUPERIOR COACH JS wrote:
Well….stop counting mileage ! Let the guy train 5-6 sessions per week. One maxVO2 15-20 X 400m at 73 sec . Add one LT_interval session per week at 79- 80 sec/ 400m for a total of 9- 14 km and reps of 800m- 2000m . And the distance normal easy pace is too slow! He needs around 6:30- 6:50 min mile pace…..runs of 5-10 miles . Cut out the Tempos....
Try this and you will soon have a new fresh eager runner back, faster than ever.
It`s a very common problem not to count with recovery as a very important factor for the result.
- The Magic One- ,
COACH J.S ,
Good luck! :)
Thanks for input Coach JS. I don't think you understand, this is not a case of stagnation, hitting a plateau, etc, there is something physically wrong with the kid and he is not going to respond to your training nor mine. Something has changed and he is not the same guy he was when he was running successfully.
Even though the issue is not training, I will momentarily go off topic and discuss. Your plan is ok and will get pretty good results. However, I can tell you a 32 min 10K track guy like this when he was running well, 7:00 pace for recovery runs is not too slow. Weldon Johnson was a 28:00 10K track guy and he and his mentor John Kellog had him running 7:00 pace. I am not a Canova guy at all, but he would say a 32 10K guy should be doing his "regeneration" runs at 8:00 pace. As far as the repeat 400s at 73, he has done workouts like that before and he did fine. If he tried that now, he would fall off pace and face and I would have to stop the workout. We routinely do reps of ranges of 800 to 2K. Finally as far as your advocating no tempos, listen up and learn something from an experienced coach who has coached 100s of runners over the year both with no tempo training early in my career and with tempo training since then. It you just do interval training, be it killer workouts, VO2 Max workouts, race pace intervals, or tempo interval, you will get subpar results. You need to also do continuous tempos or progressive tempos for 2 reasons. 1) there is no rest interval in a race. If you do just interval training, the body won't be prepared for no rest in the middle of the race. 2) Runners actually need some continuous tempos from a toughness standpoint to be used to sustained running at a high aerobic level to get used to the continuous running of a race. When I added continuous tempos to my program, I got a huge jump in average performance. Of course other coaches have figured this out too, so the initial edge over the competition was lost, but my runners are much better than they were say 20 years ago.