easyrunning?? wrote:
thunk wrote:
huh, is that different from what most runners do?
Yes. Few runners trains like this:
M: 10km am and pm (3:40/km pace)
T:
6x5min treshold am
10x1k treshold pm
W: 10km am and pm (3:40/km pace)
T:
6x5min treshold am
20x400m treshold pm
F: 10km am and pm (3:40/km pace)
S: 2x10x200m uphill, 6-7 lactate
S: 20km long run at 3.45 pace
Also, 3:40 pace is not "easy running", its not hard but its not easy either.
It is also what Salazar has (had?) his athletes run. He forced Farah to run much faster on easy days, dropping his easy pace from 7 min miles which he called junk miles to 5:50, allowing him to drop to 5:30 as the easy run progresses. Salazar limits easy runs to MAX 90 sec/mile slower than 5k pace, so for a 13 flat runner, around 3:40/k on the roads (faster is ok).
The thing tho and this is why HS or college athletes shouldn't copy that is that these elites CAN recover from the fast easy runs. They have a much higher VO2MAX, use FAR more and better supplements than the average HS or NCAA runner AND have superior recovery facilities/free massages/phyiso etc. Not all D1 schools even got underwater treadmills or Alter G, and certainly none of them use thyroid hormones or overdoses of Vitamin D like elites team do.
I said it time and time again - copying the training of Ingebrigtsen (or Salazar or any other elite team) is a foolproof way to overtraining and burning out, EVEN if the paces get adjusted to someone's fitness level.