Zee wrote:
Yes I looked up some of his posts but nothing really stood out but I'll keep looking. Basically what I gather is he strives to keep balance,not training one system simultaneously, running EASY between hard workouts....the CV explaination is starting to get on my nerve since like I have said this is not ground breaking....maybe a different name for something that has already been applied for years by elite endurance athletes in other various sports. I do think from what I could find that he does a lot of mixed intensity workouts and talks about layering the training...I think this is more of interest and would be interesting to hear how and the why's to the layering.
How did nothing really stand out to you? Especially if you combine what he's said in interviews, podcasts, and posts with the Strava profiles of all the various people he's coached? The personal touch definitely adds something to the training, but the principles are pretty clear.
The how's and why's to the layering is also explained, both in podcasts and in posts on letsrun and his site. As for CV not being ground-breaking, the whole point of its use is that that's how people used to train when the US had a lot of great runners, and far fewer train now. His system is also the logical answer to all the people who run well in the early season and say, "wow, I haven't even done speedwork yet," then do the speedwork, and then run slower.
As far as I can tell, the principles are:
Moderate mileage--not low, not absurdly high-->comparable to most training systems, given that it's moderate. Explanation: mileage isn't perfectly specific to racing in most cases.
Easy days easy--no faster than 2 minutes slower than 5k pace-->comparable to many training systems. Explanation: recovery from workouts is more important than easy day pace.
Lots of CV/threshold work--one of these workouts or both are the main workouts throughout the season-->comparable to base phase in most training system, NOT later phases. Explanation: Improving stamina and aerobic capacity is both necessary and possible; improving speed and speed endurance is much harder, harder on the body and mind, and already better trained than aerobic capacity.
Lots of short strides on easy days--1-2 days per week, either 20 seconds @mile or 30 seconds @3k-->comparable to many programs, but not nearly as emphasized. Explanation: working on short speed is great, and this is an easy, not too taxing way to do it. Also primes body for later workouts and prevents staleness.
Very little VO2 max--once every couple weeks, and then not nearly as much or as hard as other programs-->unlike standard programs, very like other successful ones, such as NAU. Explanation: High schoolers get VO2 max work from their 5k races every dang weekend; for moderately to well-trained athletes, VO2 is essentially untrainable and there's no evidence training at VO2 pace improves VO2 anyway.
Layered training intensity--every workout has at least 2, usually 3 paces-->Similar to many training programs, or at least some workouts within training programs. Explanation: you can work on multiple energy systems at once, races aren't all run at one pace, injury prevention from not being a one trick pony and ability to surge, respond to surges, and kick.
Long run--every week, usually easy, although moderate for marathoners and rather infrequently for shorter distances-->similar to a lot of training programs. Explanation: Killing a long run is a big workout. Marathoners might need it, but shorter distance athletes mostly need time on feet.
The training varies little, although to sharpen for races, he advocates a Lydiard-style time trial effort--examples are 2 mile tempo followed by 800 @97% effort, or something of the like.
Very simple, most of it very similar to lots of programs, but the overall recipe is different, and it clearly works.