long run with intervals in it

what type of training plan do u use? what event do u train for? i always believe that u have to keep pure speed workouts in to keep those fast twitch muscles alive. or slow running leads to slow races! u have to rem. the 70s and 80s where they ran hard everytime they went out there, there was no lsd.

tell me what u believe would work for some1 like me, if only u knew what i did in hs and right out of hs.. then u would know why i train like i do. im not gonna tell my pr's here cause people on this board will not believe me and critisize everything i say! bye the way i think we got off on the wrong foot!! sorry

John Smallberries and everyone on this forum should listen more to malmo. In my opinion, those of you who train for the 1500 up to the 10K should run no longer than 90 minutes. Ok, once in a while if you want, you can run 105-120 minutes but the long run should be the least important aspect of your training.

when are you guys going to understand this? In fact, I would argue that most of you would run just as fast with a day off during the week in place of the long run.

Do doubles as often as you can without sacrificing your work outs. Do 2 quality sessions a week and no long run! and I'll bet you guys would run just as fast as you did with the long run.

naferp wrote:

i did it on the roads, i am a surveyor and marked a 1 mile course every 100 meters with a measuring wheel!

So every mile was 9 meters short?

Workout doesn't count. Do it again, with the extra 90.

You're only cheating yourself. Cheater.

no dumb a*& the measuring wheel was in feet, 3 ft = 1 yard

110 yards x 4 = what?

Thats fine and all but the problem is more that hes probably doing 3-4 interval workouts a week while trying to "do his long run"

I do marathons in the fall/winter, 5k-10k in the spring. I generally follow Daniels, but also like the aerobic base phase of Lydiard. If you are doing mile to 5k, you can definitely benefit from Daniels. I found the wejo article on training:

http://www.letsrun.com/2006/collegesuck.php

. I read this after I made similar changes to my training and had the same experience with my running. If you find that you are disappointed with your races and always feel like your training runs indicated something better, then think about trying Daniels. If you are afraid of losing fast twitch, add more strides at the end of easy runs. And I don't think of my long run as slow. I will take the first 1/4 of the run easy, run about 30 sec slower than marathon pace for the next 1/2 and push the tempo the last 1/4.

As for malmo and doubles, my schedule doesn't allow doubles more than once or twice a week. I don't disagree with malmo, I just can't do doubles and work. So, a long run is a necessity to get in the mileage. I would love to try a schedule that is all doubles when training for 5k/10k, but I just can't schedule it.

thanks John, for the article, u have been helpful, even though it started out rocky!! i will have to look over JD'S book again..