Mile repeats for a 9:00 3200 runner

Calling Caruso wrote:

Everyone, and I mean everyone on this board has called you out and agreed that the workout you described is basically impossible. I asked for Strava verification, but of course you conveniently claim you have none. I guarantee every one of your 9 flat guys has GPS data on their workouts. You just don't want to provide it because the workout never happened. I wish you would just wish you would man up and admit that you are wrong.

Why don’t you just let me know the human limits of a 3 x mile at 2 mile pace workout. Can it be done on 3:00 rest? 2:00 rest? 1:30?

Again, a lot less kids are using Strava than you apparently think. And even if they did, you must realize by now GPS is notoriously inaccurate on a track.

7 minutes rest.

Caruso > D. Rose! wrote:

Calling Caruso wrote:

Everyone, and I mean everyone on this board has called you out and agreed that the workout you described is basically impossible. I asked for Strava verification, but of course you conveniently claim you have none. I guarantee every one of your 9 flat guys has GPS data on their workouts. You just don't want to provide it because the workout never happened. I wish you would just wish you would man up and admit that you are wrong.

Why don’t you just let me know the human limits of a 3 x mile at 2 mile pace workout. Can it be done on 3:00 rest? 2:00 rest? 1:30?

Again, a lot less kids are using Strava than you apparently think. And even if they did, you must realize by now GPS is notoriously inaccurate on a track.

You think we care that the GPS is inaccurate? We can see the little dot go around the track. We can see the clock. Who cares if the GPS says 1.03 miles or .97 miles. The workout has been recorded and we can check it. 4 laps. 30 sec rest. BOOM! It doesn't matter if they use Strava or not. All of my kids record their workouts. I'm sure yours do, too.

And if you are interested, guys like Daniels suggest 1:1 rest with 3k paced work intervals. I'm not saying he is the be-all-end-all, but that is at least one reputable source as a reference. 30 sec is just down right loony.

And Jan Olbrecht is another reputable source.

All your kids record all of their workouts? Why don’t you show us proof of this. We are waiting.

Caruso > D. Rose! wrote:

Calling Caruso wrote:

You think we care that the GPS is inaccurate? We can see the little dot go around the track. We can see the clock. Who cares if the GPS says 1.03 miles or .97 miles. The workout has been recorded and we can check it. 4 laps. 30 sec rest. BOOM! It doesn't matter if they use Strava or not. All of my kids record their workouts. I'm sure yours do, too.

And if you are interested, guys like Daniels suggest 1:1 rest with 3k paced work intervals. I'm not saying he is the be-all-end-all, but that is at least one reputable source as a reference. 30 sec is just down right loony.

And Jan Olbrecht is another reputable source.

All your kids record all of their workouts? Why don’t you show us proof of this. We are waiting.

I'm not the one who made wild, unbelievable claims. I have nothing to prove. You, however, do.

Why would you nedd proof that people can do a workout that is easier than your claimed workout? If they can complete it with 30 seconds rest, they can certainly complete it with 5 minutes rest. You have been too close to swimming and slow runners to realize what is possible.

Calling Caruso wrote:

Caruso > D. Rose! wrote:

And Jan Olbrecht is another reputable source.

All your kids record all of their workouts? Why don’t you show us proof of this. We are waiting.

I'm not the one who made wild, unbelievable claims. I have nothing to prove. You, however, do.

You said all your kids record their workouts, which I find exceptionally difficult to believe given my experience coaching. Prove it.

Mikeh33 wrote:

SUPERIOR COACH JS wrote:

Best advice is that you should not do them the way you think you should do them , lol..

You need two types of intervals ( + easy runs of course) to be sure to do the smartest training for you . One maxVO2 interval 15-20 X 400m at 70 sec and one LT interval 5-8 x 1600m at 5:02 min . Both intervals needs your individual very best rest after every rep and then you just walk easy between until your heartrate is back to 120 bpm. It looks to be too easy to give the desired result but it functions every time. Good luck!

- The magic is on - :)

Why 120 bpm? What is important about that number?

The 120 bpm mark was found by the great coach back in the -30s, Woldemar Gerschler and his scientist coworker Ph Reindel by testing a couple of thousand runners .They found out that the hearts stroke volume got the very best stimuli by having the runners to do short intervals up to 180 bpm and then rest back to 120 bpm in less than 90 sec. This way the heart grow strongest. They came to the conclusion that the rest this way between the runs was of greater importance than the actual effort.

My success as a coach lies mainly in this for so many forgotten knowledge. Gerschlers most famous runner was Rudolf Harbig who is the only male runner to hold both world records at 400m/ 800m at the same time ( 46.0 / 1:46.6), the year was 1939! :) - COACH J.S -

for something you base your training on, you did a terrible job explaining it. “the heart grow strongest” with that rest? how did they measure that? what else did they test? athletes had to get down to 120 bpm in “less than 90 sec” you say?? how can they control that? why that timeframe. so many questions about your horrendous explanation...

Early in the season you should be working your aerobic system which is slower pace less rest . 5x1600m 4:45 pace 2 min rest between. Later in the season closer to desired race 3x1600 4:25 pace 5 min rest between

Even that workout would not be advised. I had a guy run 9 flat but only 4:16. He was only hitting 4:25 in mid season races. His 4:16 was at state in a competitive race. No way he could have run 4:25 for 3x1600. He would have been lucky to do one and then would have been done. Workout needs to be 5x800 at 2:15 with 3 minutes rest.

Coach watching wrote:

Even that workout would not be advised. I had a guy run 9 flat but only 4:16. He was only hitting 4:25 in mid season races. His 4:16 was at state in a competitive race. No way he could have run 4:25 for 3x1600. He would have been lucky to do one and then would have been done. Workout needs to be 5x800 at 2:15 with 3 minutes rest.

Slow twitch guy ...