curious how it has differed since switching to btc and compared to what you typically expect jerry to give 3k-10k guys.
curious how it has differed since switching to btc and compared to what you typically expect jerry to give 3k-10k guys.
Known training of Jerry athletes:
https://www.letsrun.com/forum/flat_read.php?thread=7069090
https://www.letsrun.com/forum/flat_read.php?thread=8419304
https://www.letsrun.com/forum/flat_read.php?thread=8539375
These are the few I can think of. From what I understand, very strength oriented. And can peak his athletes well.
Karissa Schweizer used to post on Strava until it was mentioned on here. Looks like they were doing two workouts plus a long run. One workout would be large volume of threshold work (8-10 miles of work) and the other would be hill reps. Short speed tacked on to either or both workouts.
That’s what I remember at least. The workouts seems very hard, but nothing all that different from what you would expect
In the build up phase, I believe there are two runs every Mon, Tue, Thur, Fri. Saturday is the long run of about 15-17 miles, and Wednesday and Sunday are single runs of about 70 min. The workouts are on Tuesday/Thursday. The following are the early build up workouts from the 5k crew from sometime in October
Week 1
Tuesday: Progressive run + 8 x 200m Hills
Thursday: 4 mile tempo + 2 x 1600m LT
Week 2
Tuesday: 10 x 200m on the track (100m jog rest)
Thursday: 6 x 1600 @LT (1:30 rest)
Week 3
Tuesday: 3 x (300,200,100) on the track (100m jog rest)
Thursday: 8 mile fartlek with in a 14 mile run
Week 4
Tuesday: Medium run + 6 x 200m (hills) + 6 x 200m (track) + 6 x short hill sprints
Thursday: 7 x 1600 @LT (1:30 rest)
Week 5
Tuesday: 6 x 200m hills + 1x400, 3x300, 1x200 on the track
Thursday: 4 mile tempo + 3 x 1200m @LT > faster
Week 6
Tuesday: Not Sure
Thursday: 2 x 1600 + 1 x 3200 + 2 x 1600 @LT (1:30 rest)
Week 7
Tuesday: 3 x 200, 2 x 400, 3 x 200 hills + 5 x 300m on the track (100m jog rest)
Thursday: 4 mile tempo + 4 x 1600 @LT (1:30 rest)
Week 8
Tuesday: 2 x 200, 2 x 400, 2 x 200, 2 x 400, 2 x 200 hills + 10 x 200m on the track (100m jog rest)
Thursday: 1600, 3200, 1600, 3200, 1600, 3200 @LT
Week 9
Tuesday: 10 x 300m on the track
Thursday: 8 x 3:00 + 8 x 1:00 fartlek (all 1:00 rest)
Week 10
Tuesday: 2 x 200, 2 x 400, 2 x 600, 2 x 400 hills + 2 x (400,300,200) on the track
Thursday: 5 x 3200 @LT
Week 11
Tuesday: 2 x 200, 1 x 400, 2 x 600, 1 x 400, 2 x 200 hills + 7 x 300 on the track
Thursday: 5 mile tempo + 4 x 1200 @LT > faster on the track
Week 12
Tuesday: 3 x 200 + 4 x 600 hills + 3 x (200,200,300) on the track
Thursday: 2 x 1600 + 1 x 3200 + 2 x 1600 + 1 x 3200 + 2 x 1600 @LT
Week 13
Tuesday: 10 x 300m on the track
Thursday: 4 mile tempo + 1600, 1200, 800, 400 getting very fast
Then I stopped keeping track. Sorry!
Good job! What is the approximate pace of LT? 10k? Half marathon?
This is great. Where did you find it?
Not surprised so many BTC athletes get injured. High volume in workouts. From everything that I’ve read about the Tuesday speed sessions, those days are spiked-up and the pace is “fast” with adequate recovery. Eventually this day transitions to a speed endurance day or a steeple/5k specific day.
Got it from Schweitzer’s Strava before she locked everybody out haha.
LT pace for her was around 5:20-5:25 as I recall. That’s what she was doing the 1600s/3200s at anyway. The tempo runs were more like 5:40? I might be wrong on that. The 1200s usually were a slightly faster pace. And then the hills were usually at like what would be 5k-10k “pace”. And the track stuff after seemed to be at about mile race pace. It was hard because I was basically just guessing as to what her current fitness level was at the time.
The 14 weeks started in October? & go until maybe January/February? So it's all base building stuff for them & then in the spring they'll presumably cut back on some of the LT stuff in lieu of racing or shorter/faster workouts?
My bad, I had multiple tabs open and thought this was the right thread
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