Hi GM, we are very close to having the structure ready to share with you
be careful not to do too much tempo work on the bike and running too close together as it doesn't give the legs much recovery
glad to see the email notifying us of this new post came through as it wasn't working properly on the old server
as for your friend with the 16:40 5k .. we work on the less is better and once the body absorbs the faster interval work you can always add mileage
these programs have cycles and currently (where we are) the athletes have been doing easy running and hills for the months of November and December. They went to the indoor track for the 1st time 3 weeks ago and did a 2k time-trial as a marker. The times posted is an indicator of their natural ability and of how well the easy running (around and below 140bpm) has worked for them.
From my personal experience from coaching I am well aware of the benefits of mileage however over all the years, almost all my top athletes worked full time jobs, so I had to find a method whereby the running didn't 'kill' them and that it wasn't a continual slog. These methods produced the results while maintaining balance in life.
I am originally from Cape Town and coached there back in the day and understand the marathon and Ultra concept of SA
Be careful not to over do it, focus on training but focus the most on recovery
Enough from me and on we go
TheEd
ps.. once the athlete establishes what the 2k pace is, the 1k pace is normally 5 to 10 seconds per k quicker. The athlete must never run flat out. The 2k session develops speed endurance. your 5k pace makes the 10k pace become easier with development. Try not to test yourself during training as to how good you are feeling and comparing, try to do the sessions and instead of looking to go quicker focus on relaxing at pace. It is one of the most important things an athlete can learn, to relax at speed. Once the athlete gets to the pace of session they should try focus on being relaxed, the less strain in maintaining the pace, the longer you able to run at that pace over longer distances as you develop. Don't strain, train
be careful not to do too much tempo work on the bike and running too close together as it doesn't give the legs much recovery
glad to see the email notifying us of this new post came through as it wasn't working properly on the old server
as for your friend with the 16:40 5k .. we work on the less is better and once the body absorbs the faster interval work you can always add mileage
these programs have cycles and currently (where we are) the athletes have been doing easy running and hills for the months of November and December. They went to the indoor track for the 1st time 3 weeks ago and did a 2k time-trial as a marker. The times posted is an indicator of their natural ability and of how well the easy running (around and below 140bpm) has worked for them.
From my personal experience from coaching I am well aware of the benefits of mileage however over all the years, almost all my top athletes worked full time jobs, so I had to find a method whereby the running didn't 'kill' them and that it wasn't a continual slog. These methods produced the results while maintaining balance in life.
I am originally from Cape Town and coached there back in the day and understand the marathon and Ultra concept of SA
Be careful not to over do it, focus on training but focus the most on recovery
Enough from me and on we go
TheEd
ps.. once the athlete establishes what the 2k pace is, the 1k pace is normally 5 to 10 seconds per k quicker. The athlete must never run flat out. The 2k session develops speed endurance. your 5k pace makes the 10k pace become easier with development. Try not to test yourself during training as to how good you are feeling and comparing, try to do the sessions and instead of looking to go quicker focus on relaxing at pace. It is one of the most important things an athlete can learn, to relax at speed. Once the athlete gets to the pace of session they should try focus on being relaxed, the less strain in maintaining the pace, the longer you able to run at that pace over longer distances as you develop. Don't strain, train