When you started at 18:50 what was your sub threshold pace?
Anything from 4:00 to even as slow as 4:15. Obviously it depends on the length of the rep. When I first started I was using the lactate meter a lot more to dial it in. You have to remember there isn't really anything that is sub threshold in terms of pace, I posted the paces up originally as to some sort of basic guide, for the majority who won't or can't use a lactate meter. Which is almost everyone bar a few.
No, 'fantasy thread' is not me. Running maxVO2 training pace is needed frequently in a linear system and just a part of the factors that lead to maximum reached individual O2 capacity.I have discussed this with the Ingebrigtsens Ph. Leif - Inge Tjelta and he agreed with me the maxVO2 pace @ 5 k race pace mainly make the runners biomechanics and energy consumption much more efficient at the pace and it helps all the other paces/ factors needed. Then of course one can have periods only running threshold intervals @ half marathon pace or a little bit faster.🧙♂️👋🇸🇪
When you started at 18:50 what was your sub threshold pace?
Anything from 4:00 to even as slow as 4:15. Obviously it depends on the length of the rep. When I first started I was using the lactate meter a lot more to dial it in. You have to remember there isn't really anything that is sub threshold in terms of pace, I posted the paces up originally as to some sort of basic guide, for the majority who won't or can't use a lactate meter. Which is almost everyone bar a few.
That's interesting. I do that pace usually for 3-5 miles continuously and label it as a tempo run. Usually not every week though as I get tired/lazy. Did the improvement come from breaking it down into intervals, or simply running that pace more frequently? Is there a certain amount you aim for each week, like 1 hour?
the maxVO2 pace @ 5 k race pace mainly make the runners biomechanics and energy consumption much more efficient at the pace and it helps all the other paces
I'm sorry to be that guy. But none of this makes sense. Pure fantasy I think. I just don't believe sirpoc, jiggy, others mention in this thread actually get faster training like this. You think everyone else is wrong? 99% of runners don't train like this. If this was the best way everyone would train like it who is a HJ. There's a reason they don't. I feel like there is something being missed out on all this and it's a bit smoke and mirrors and for whatever reason we are not being told the whole story. You can't just go set regular PBs in the 5k when you are not running any of that pace in training. Coach JS for once I think has probably provided a much better system for HJs multiple times but , his reputation has got him downvoted rather than the fact he's probably actually right for once. His system being MUCH more realistic than this one.
Ah yes, my favourite hobby to come online and make up training systems to random people in a niche part of the internet 🤣🤣 My training is what it is. I've not left anything out. I'm not particularly fast, but I do believe what I'm getting the best out of what I've got. That's in terms of I have a life, a job, responsibilities and also not wanting to get injured. The reason I'm confident it works is I've followed more traditional training plans , absolutely exactly as they were laid out. For about the same time a week. I wasn't faster at all and didn't seem to improve past a certain point and didn't really feel like I was ever fresh or ready for any of the workouts. I'm guessing you will never try this, but I think the main thing that would shock people is how this doesn't feel particularly hard week after week or month after month. There's no killing yourself sessions, there's no session you dread. The main issue you will encounter is maybe boredom or the urge to actually go faster. That is probably the biggest issue I see people running into.
For what it's worth, I trained like this for cycling for a while. Often with some quizzed looks when I told people or chatted to them after races. But now you will find sub threshold or sweetspot added even as a separate zone when you use FTP calculators and it's much more mainstream and widely accepted that it's a very good way to train for time crunched people. Will it be for running? Who knows. Running is a very odd sport in the fact it seems very much how someone described it a few pages back, in the sense coaches tend to prescribe what they prescribe, just because that's how it's "done". If you said to someone 30 years ago cycling would be a metrics driven sport, people would have laughed and said that's for the geeks like Chris Boardman training with his funny gadget, the power meter. 30 years on, if you aren't training with an understanding of metrics and training loads , you are not competing.
I'm loving reading about the repeatability of these! I'm too far into my block to switch my training for the full (3:20 or bust) this fall but I may print out the entire thread (or your posts) and find the ones that dive into sub-threshold detail in-depth. (We've already gone over them; it's just a matter of going back through the pages lol).
At least I have a baseline and pace range I can use to build my own sub-threshold workouts and go by paces (moreso than HR). I will only use HR to control my EZ runs, and use the current paces to control the threshold workouts.
This continues to be an interesting and thought provoking thread. I’ve enjoyed the serious discussion as well as the scattered troll insults. Some pretty clever ones a few pages back.
Some additional thoughts: - We should keep in mind that “low volume” is basically the antithesis of the “Norwegian training philosophy”. Their goal is to train as much as possible. This applies to Jakob, the triathletes, and even Karsten Warholm. As Sirpoc writes though, this 3x per week threshold method does allow for about as much training as an adult with a family/job can handle. - On that note, if the goal is to improve, your goal should be to always be doing more. It is about what you can consistently sustain, so the progression will be extremely slow. One way to think about it: over a few months it might look like you aren’t progressing or changing the training at all, but look a year later and you should see a difference. - In running, as you hit high speeds the load on the muscles/tendons is exponentially higher. I recently tried to add a hill day as my 3rd workout and a few weeks later ended up with an achilles injury. I think that as you get older, the impact of high intensity workouts on recovery is greater. And I think Jakob thinks the same thing — this is why he says it is harder to be good at 1500 compared to 5k at older age. - For those commenting that you can’t race a good 5k without ever running fast in training: first, note that Sirpoc is running a lot of 5k races. My personal experience is that it can be a little hard to push myself after a few months of this training (only did it once). Recently, I did a 5k and in the lead up did a workout where I’d do 5 x 1k, starting at the usual mile repeat threshold pace with 1 minute rest, and after the first 2 reps, increased the pace to the 3k-5k pace range, extending the rest before 3rd/4th/5th rep. I felt that it helped me to work into the pace (being not used to it), but also prepare to hit the slightly higher lactate levels. I’ll probably use that again in the future (when the achilles is better).
Some observations from KI strava: - It is remarkable how much volume a person can progress to doing on this system. KI is doing 36-42k of work per week at this reasonably high intensity. That is massive. Note how he is constantly doing more. Anyone who says Jakob is just doing 2x 10k threshold sessions on Tues/Thurs is forgetting that the main principle is to always do more. There is no way he is doing the same volume as he did a few years ago. (Nordas implied this in an interview as well) - The focus seems to be on the pace, much more than the exact lactate. It seems like he checks lactate at the end to calibrate where he is, and also to decide what to do next session. But the pace is very tightly controlled (he even uses wave light, which is remarkable in my mind). - He ran a 10k at 3:20 pace back when he never went below 3:30 on any intervals. Race pace may be over rated. - When he was first making his massive improvements, his interval pace was actually slower than the HM paces he eventually would hit. This was even for 1k-2k reps. And back then he typically would just run the same pace for 1k, 2k, 3k reps. Now he seems to adjust more, but I thought that was interesting. - They pay attention to everything to ensure progress. I believe he previously was running easy days a bit faster (7:20/mile or like 4:35/k), but now is more often closer to 8:00/mile or 5min/k pace. He tried a period of slightly lower volume of shorter, faster reps (10x1k) but felt banged up and didn’t improve much, so reverted to 12+k of longer reps. Initially long runs were shorter but in the last several months has started doing ~2 hours or 26k long runs. - While the training started at about 1 hour per day, he’s doing quite a bit more than that now. So us (likely less talented) regular hobby joggers should not expect indefinite improvements if we aren’t also gradually progressing the training volume. - People reference Tinman a lot on this thread. He did seem to have some understanding of this, but I’ve recently been thinking how it is crazy that a hobby jogger like KI can be training at what seems like significantly higher training stress than a Tinman athlete like Drew Hunter. I know Drew is no longer with Tinman, but workouts like 8 x 1k + some 200s seem somewhat unimpressive when KI is doing 14 x 1k on a Saturday. Makes you wonder if Drew was coached by Gjert how much better he would have been.
Well that was quite the novel. I guess I’ve been thinking about this a lot.
Try not to engage the trolls. I been around here a long time it's likely JS himself just jealous the attention isn't on him.
I do have a question about TSS. Let's say I do a week with 3 moderate runs and easy run , a long run , a vo2 session and a Daniels tempo run. I run all 7 days. I can probably keep this up. In fact I know I can because I have done. One bit I don't understand is a while back you mentioned that this is probably less overall something like this on let's say 7 hours weekly than 3x sub threshold and then easy? That's the past I'm confused about. I would say the training load must be higher, for my week?
IMO the training load/CTL and TSS gets to the heart of why this works. Whilst those metrics are far from perfect, as I've explained I feel like they offer a lot and I still don't think there has been anything, to date, better to replace it. I also am firm in believing still as long as you collate and collect data accurately with regards to current fitness, you can index your own personal CTL to your current fitness. The data isn't transferable in any meaningful form to say "person A is faster than person B, because person A has a higher CTL". As in, if my CTL is 50 (To pick a number) - if I can get it to 51 I'll likely be fitter and probably faster in a 5k. If I can get it to 54, I'll almost certainly be faster. For someone else, their CTL might only be 40 to run the same 5k time as me. But again, relative to themselves, if they can get their CTL to 45, they'll almost certainly be faster. To get higher, you have to do some more work, relative to the sliding scale of what you have done previously in your training. So , for me, in simplistic terms, this makes total sense. Whilst there are some flaws and gaps in how an individual session for TSS is calculated, the good news I feel is that it seems to work very well, around this sweetspot level. This is again something I have picked up from cycling. I do feel like it probably underestimates a bit if you go by pace or HR, for the really hard running sessions, hills, vo2 max etc. That's the disadvantage of not having power.
As per your example. Let's take a basic 7 hour week and that fits pretty neatly. Let's use rough numbers (they aren't exact) but give a good ball park.
Runner 1 (you)
3 moderate runs of 50-55 ish mins 60 TSS per session. = 180 TSS
1 Daniels tempo half hour with warm up and down. 70TSS
1 easy active recovery run of say 40-45 mins. 30 TSS.
1 long run 80 mins. Easy 75 TSS.
8X800 around 5k pace with warm up and down. Around 60 TSS.
That gives you around 415 TSS for a week.
Runner B (me, this was literally my last week to use a real example)
3x 55 mins top end of easy around 52 TSS per run. 156 TSS
3x sub threshold runs around an hour with 35-36 minutes work + warm up and down 75 TSS per run. 225 TSS.
Long Run easy 75 mins . 73 TSS.
454 TSS for the week.
Whilst that doesn't sound like much difference, over time it will create a reasonably difference in overall training load. Probably enough to account for that differences in the 5ks I've set, for about the same amount of hours a week training. From a personal standpoint, also not having to run the Daniels straight tempo or especially the vo2 max stuff, also keeps me feeling fresher and less beat up in the legs. So the advantage is two fold.
Tinman had some very interesting insights in one of his lectures about how he calculated load from VO2 sessions, and basically supported the notion that load is not linear, but exponential.
Ill see if i can find the lecture slides im thinking of and link them.
I wish he had the load calculator or the formula he used out there somewhere because it was quite interesting.
This thread has the potential to replace any online coach for hobby joggers.
If we do each week E, Q, E, Q, E, L, rest, combined with the intensities described here, we have maybe already a very strong system for 5k and longer race distances. One rest day per week seems to be a better option to me.
This thread has the potential to replace any online coach for hobby joggers.
If we do each week E, Q, E, Q, E, L, rest, combined with the intensities described here, we have maybe already a very strong system for 5k and longer race distances. One rest day per week seems to be a better option to me.
Joe Friel had a pretty good breakdown that i like. I need the one day a week off at this point but heres his breakdown by total hours (sorry for the formating)
Total Weekly Hours
5 Hours(1.5 1 1 1 0.5 0 0)
5.5 Hours (1.5 1.25 1 1 0.75 0 0)
6 Hours (1.5 1.25 1 1 0.75 0.5 0)
6.5 Hours (1.5 1.25 1 1 1 0.75 0)
7 Hours (1.5 1.5 1.25 1 1 0.75 0)
7.5 Hours (2 1.5 1.25 1 1 0.75 0)
8 Hours (2 1.5 1.25 1.25 1 1 0)
So even running 8 hours, he's still thinking the optimal distribution is to take a full day off, which could be a floating day on demand or a fixed day in your week.
With this approach, seems like the fixed day works better, then you can just hunker down and do Q/E/Q/E/Q/E/Off or E/Q/E/Q/E/Q/Off depending on how you like to start your week/how you typically feel after a rest day.
I've noticed in the past, ive never felt great doing high intensity after a full rest day, but doing threshold ive noticed i feel a lot better after a full rest day
Tinman had some very interesting insights in one of his lectures about how he calculated load from VO2 sessions, and basically supported the notion that load is not linear, but exponential.
Ill see if i can find the lecture slides im thinking of and link them.
I wish he had the load calculator or the formula he used out there somewhere because it was quite interesting.
That would definitely be useful mate. It's the one area with running I'm a bit stumped on. Power just isn't working for me as we discussed over email. HR doesn't catch up in time for the short stuff and I don't think pace is actually very generous in terms of TSS.
That's interesting. I do that pace usually for 3-5 miles continuously and label it as a tempo run. Usually not every week though as I get tired/lazy. Did the improvement come from breaking it down into intervals, or simply running that pace more frequently? Is there a certain amount you aim for each week, like 1 hour?
That's the whole point of these. You can do a lot more than straight tempo by breaking it up with even very short rest. I would struggle to probably do this 3x a week even in the 25-30 min range straight. But I can do 10x1, 6x1600 and 5x2 quite comfortably on short rest for about 35-36 mins total each session. The goal is basically to cram as much as we can in without breaking down. This sub threshold range with the rest seems to be the sweetspot, if you want to call it that. I do about 105 minutes a week out of my 7 hours I've allocated for training as of right now. You get fitter , simply because this seems to be the highest range of lactate you can reach pretty much every other day without fatigue setting in. I'm on about a year straight of this with a tiny break got COVID in between and running every day.
I know some people like the idea of a day off. But I feel worse when I do so just have got used to running everyday. I think this is highly individual. Listen to your body. If you really know you can't run everyday, don't. It's also convenient for me, I can pretty much so the same stuff, on the same days per week to fit it into my lifestyle.
I've also noticed as pointed out above , KI has really ramped it up. He's still on singles and the same system basically, just pushing the envelope. The really long runs and stuff like 14x1k maybe suggests he's training for a marathon? Something longer than the half he was training for before? There's quite often some comments in the chat under his runs , but it's usually in Norwegian.
The lack have race pace has never ever worried me. As I've said many times, I was training on the bike for years and I never did any race paced specific stuff for Time Trialling and this was never a problem. I've seen zero issues either at working like this and suddenly 5k pace being a problem or a shock if I've gone a month or even more with no parking.
4:00 is around your HM pace right? If so reading the rest of the thread sirpoc post a lot of in depth, seems a lot of his sub T stuff is around this pace and he also says he brought down at 5k speed and so on. So highly believe this could be correct. You are really improving by that much and lower the lactate at that speed. So full congrats to you. I think now we have enough for even skeptic like me that maybe this is the best way for hobby jogger on 5-8 hours a week. I like 75% as target mention for easy by sirpoc. No more than 25% sub T. Discipline I think be people main issue to stick to this.
4:00/km is exactly my HM average pace. 4:00/km is exactly my HM average pace.
Most of my workouts in the 7 weeks between the two tests were at this pace or slower. Rarely faster and definitely not for long durations. I did a few 400's sessions outdoors with 30 second rest in which I went faster than my HM pace (but also slower at times, due to the harsh humid summer I'm in).
Moreover, I went ahead and did my first VO2 Max work yesterday, after not having done any such work since March. I wanted to do so for two reasons:
1) Sharpen up for a local 5K that I might do next week.
2) Test the system and just introduce some variety to the stress stimulus I've been subjecting myself to.
So I set out to run a classic 5x1K in the evening. It is still very hot over here, but was not overly humid. It was 32.8 degrees Celsius with a relative humidity of 56% yielding a real feel of only 38.3 degrees Celsius (I say only because we can get days with a real feel of 50-55 degrees Celsius, so yeah).
Having woken up with a somehow tight chest and given the conditions, I thought I'd be satisfied with hitting 3:30/km pace, or anything around that.
I split the first rep in 3:20.3, and just started laughing out loud just as I did when I watched Jakob waving to the crowd during the semi final the other day. That first rep felt incredibly easy that I thought there must be something wrong. After a 400m jog recovery, I continued. Well here are the splits for the second, third and fourth kilometers: 3:21.5 3:22.1 3:23.9
Things did get tough for the last reps, and I mentally quit on the fifth last rep after 0.5 km which was also at 3:21/km pace. HR maxed out at 198 bpm which is 98% of Max HR for me.
It was hot, I was solo, I had done weight training and 4 km easy in the morning before work, and I still managed to run faster than I used to during the winter when I had company for some of the workouts.
Sure, I have been running more mileage lately, but that can't be the sole reason behind this. There's something to running these controlled sub threshold efforts.
On we go.
Jiggy, this is fascinating. Based on that workout of k repeats you’ll likely be around 17:00 for 5k off of never running faster than 4:00 k pace. Sirpoc is around the same for 5k running closer to 3:45s.
Does this show that you can run even slower, sub-sub-threshold, and get nearly the same benefits? 15s per k slower for the same results.
That's interesting. I do that pace usually for 3-5 miles continuously and label it as a tempo run. Usually not every week though as I get tired/lazy. Did the improvement come from breaking it down into intervals, or simply running that pace more frequently? Is there a certain amount you aim for each week, like 1 hour?
That's the whole point of these. You can do a lot more than straight tempo by breaking it up with even very short rest. I would struggle to probably do this 3x a week even in the 25-30 min range straight. But I can do 10x1, 6x1600 and 5x2 quite comfortably on short rest for about 35-36 mins total each session. The goal is basically to cram as much as we can in without breaking down. This sub threshold range with the rest seems to be the sweetspot, if you want to call it that. I do about 105 minutes a week out of my 7 hours I've allocated for training as of right now. You get fitter , simply because this seems to be the highest range of lactate you can reach pretty much every other day without fatigue setting in. I'm on about a year straight of this with a tiny break got COVID in between and running every day.
I know some people like the idea of a day off. But I feel worse when I do so just have got used to running everyday. I think this is highly individual. Listen to your body. If you really know you can't run everyday, don't. It's also convenient for me, I can pretty much so the same stuff, on the same days per week to fit it into my lifestyle.
I've also noticed as pointed out above , KI has really ramped it up. He's still on singles and the same system basically, just pushing the envelope. The really long runs and stuff like 14x1k maybe suggests he's training for a marathon? Something longer than the half he was training for before? There's quite often some comments in the chat under his runs , but it's usually in Norwegian.
The lack have race pace has never ever worried me. As I've said many times, I was training on the bike for years and I never did any race paced specific stuff for Time Trialling and this was never a problem. I've seen zero issues either at working like this and suddenly 5k pace being a problem or a shock if I've gone a month or even more with no parking.
Not doing the race pace ( except marathon pace) in training will never get you to your optimal possible race times.
I'm sorry to be that guy. But none of this makes sense. Pure fantasy I think. I just don't believe sirpoc, jiggy, others mention in this thread actually get faster training like this. You think everyone else is wrong? 99% of runners don't train like this.
Whether you choose to believe it or not is up to you. As if we have anything to gain saying that we are getting results by this method!
Do I think everyone else is wrong? Nope.
Do I think everyone can benefit from this method/system? Yes.
Training (and life) needs not to be black or white. It is a spectrum and we have ended up on a part of it that allows us to see sustainable progress.
I've run my PBs in 2021 off of traditional Daniels training, but I stagnated in a frustrating manner of the next two years. I can now see room for improvement again with this system.
Like sirpoc mentions, I hardly feel beat up after these long, controlled sub threshold efforts.
Yesterday's VO2 Max session? Quiet the opposite. I felt a noticeable fatigue and soreness post workout, and my recovery metrics from the Garmin mirrors that completely.
Besides, you do realize that the defending world champion in the 5000m does train in a similar fashion, don't you?
Do you realize that we have never heard about the three times 10000m World Champ and world record holder Joshua Cheptegai does slow thresholds like this or the new marathon star Kelvin Kiptum or Kipchoge or Geoffrey Kamworor or just name them all the African world class runners in history? That you stagnated as you say with Daniels training is most truly you have to do his paces and length of reps in another more effective way.
That's the whole point of these. You can do a lot more than straight tempo by breaking it up with even very short rest. I would struggle to probably do this 3x a week even in the 25-30 min range straight. But I can do 10x1, 6x1600 and 5x2 quite comfortably on short rest for about 35-36 mins total each session. The goal is basically to cram as much as we can in without breaking down. This sub threshold range with the rest seems to be the sweetspot, if you want to call it that. I do about 105 minutes a week out of my 7 hours I've allocated for training as of right now. You get fitter , simply because this seems to be the highest range of lactate you can reach pretty much every other day without fatigue setting in. I'm on about a year straight of this with a tiny break got COVID in between and running every day.
I know some people like the idea of a day off. But I feel worse when I do so just have got used to running everyday. I think this is highly individual. Listen to your body. If you really know you can't run everyday, don't. It's also convenient for me, I can pretty much so the same stuff, on the same days per week to fit it into my lifestyle.
I've also noticed as pointed out above , KI has really ramped it up. He's still on singles and the same system basically, just pushing the envelope. The really long runs and stuff like 14x1k maybe suggests he's training for a marathon? Something longer than the half he was training for before? There's quite often some comments in the chat under his runs , but it's usually in Norwegian.
The lack have race pace has never ever worried me. As I've said many times, I was training on the bike for years and I never did any race paced specific stuff for Time Trialling and this was never a problem. I've seen zero issues either at working like this and suddenly 5k pace being a problem or a shock if I've gone a month or even more with no parking.
Not doing the race pace ( except marathon pace) in training will never get you to your optimal possible race times.
You clearly don't have a clue what this thread is about, meatball. Just leave.
Whether you choose to believe it or not is up to you. As if we have anything to gain saying that we are getting results by this method!
Do I think everyone else is wrong? Nope.
Do I think everyone can benefit from this method/system? Yes.
Training (and life) needs not to be black or white. It is a spectrum and we have ended up on a part of it that allows us to see sustainable progress.
I've run my PBs in 2021 off of traditional Daniels training, but I stagnated in a frustrating manner of the next two years. I can now see room for improvement again with this system.
Like sirpoc mentions, I hardly feel beat up after these long, controlled sub threshold efforts.
Yesterday's VO2 Max session? Quiet the opposite. I felt a noticeable fatigue and soreness post workout, and my recovery metrics from the Garmin mirrors that completely.
Besides, you do realize that the defending world champion in the 5000m does train in a similar fashion, don't you?
Do you realize that we have never heard about the three times 10000m World Champ and world record holder Joshua Cheptegai does slow thresholds like this or the new marathon star Kelvin Kiptum or Kipchoge or Geoffrey Kamworor or just name them all the African world class runners in history? That you stagnated as you say with Daniels training is most truly you have to do his paces and length of reps in another more effective way.
This thread is not about elite runners and how they train! Are you too stupid to understand this? Go away!
I've recently had some success doing a HADD-style build up (for ref: ). His logic, similar to Norge, is also based on pushing your LT from the lower side. The big advantage being the low intensities of the workouts (Long continuous tempos that start at ~15 BPM below LTHR), so it's repeatable and manageable in terms of overall stress and physical stress (I've got a pathetically fragile achilles).
One of the aspects of HADDs method that I think is useful is that you increase the HR of your long tempos as you get fitter. In theory once you can do 10 miles or 60 minutes at a consistent pace and HR you bump the HR up, eventually progressing to your "Marathon HR" as he defines it. His ex. is about 175 BPM for a best potential Marathon HR, if your Max HR is 193, this would mean initially doing your long tempos at 160 BPM, progressing to 165, 170, and finally 175 as you can handle it. (I topped out at 50 minutes so i never even touched this aspect of the training)
Specific Details of HADD aside, I wonder if a similar progression should be recommended for those transitioning to the Hobby Jogger Norge approach. Instead of trying to start by running at or just below your LT from the get-go, start even further below that until you're acclimated, then progress gradually toward that LT line.
The HADD training also begs some other questions. How do the effects of broken intervals at just Sub-T compare to longer continuous tempos at Sub-Sub-T? Also Crazy to think he has people progress to 10-mile tempos at LTHR, when we're fighting to do much lower volumes in broke intervals. Seems impossible.
I'm sorry to be that guy. But none of this makes sense. Pure fantasy I think. I just don't believe sirpoc, jiggy, others mention in this thread actually get faster training like this. You think everyone else is wrong? 99% of runners don't train like this. If this was the best way everyone would train like it who is a HJ. There's a reason they don't. I feel like there is something being missed out on all this and it's a bit smoke and mirrors and for whatever reason we are not being told the whole story. You can't just go set regular PBs in the 5k when you are not running any of that pace in training. Coach JS for once I think has probably provided a much better system for HJs multiple times but , his reputation has got him downvoted rather than the fact he's probably actually right for once. His system being MUCH more realistic than this one.
If you bring JS in the game, then must likely you are JS :)
Having said that, i have the feeling that a VO2max session contradicts a Sub-CV session. This is my personal experience, but i have no scientific prove for that, to be honest.
VO2max sessions are likely not needed, because a progressive training load over years, leads automatically to a higher VO2max until it is maxed out. A study about Paula RADCLIFFE, and others, indicate that.
According to Ingebrigtsen`s Ph L-I Tjelta it`s the other way around. When your VO2 max is maxed out you still needs the maxVO2 stuff to maintain your same VO2max ability as long as possible and at the same time/ parallell try to improve your lactate threshold.