Is it possible? wrote:
Can someone link the spreadsheet that Hard2Find created?
It seems like a great place to start when planning a session.
I was wondering this too. I looked a bit.
I found it hard; it was hard to find.
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Oh well whatever nevermind wrote:
Is it possible? wrote:
Can someone link the spreadsheet that Hard2Find created?
It seems like a great place to start when planning a session.
I was wondering this too. I looked a bit.
I found it hard; it was hard to find.
It's satisfying though when people live up to their titles, no? haha
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Hard2Find wrote:
It's satisfying though when people live up to their titles, no? haha
Thank you. It's discussions like this thread that make LRC worthwhile.
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sirpoc84 wrote:
The third session is the key to creating that extra bit of load, week in, week out that all adds up in the end.
Yes, the main thing is your 3rd quality session/week and i guess it makes it a quite good training concept for slow twitcher.
For more fast twitcher, 3Q session/week are too much as the recovery time is too long (longer than 48h). They need another approach.
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Ghost of wrote:
Yes, the main thing is your 3rd quality session/week and i guess it makes it a quite good training concept for slow twitcher.
For more fast twitcher, 3Q session/week are too much as the recovery time is too long (longer than 48h). They need another approach.
I was funnily just replying to Hard2find about something very similar. I understand your point, but from the cycling data dump I've been looking into and sharing with people as per my previous long post, the guys who seemed to reach actually the same peak power quicker, on a slightly lower CTL (via sweetspot) seemed to be mostly fast twitchers. In the sense, if you look at their power curves, their peak 5s power was well north of 1200w . Whereas my peak 5s power ever is like 730w or something. Someone smarter than me might be able to explain why this is. It might not mean anything. It might be an anomaly. It might not apply to running. We just don't have enough running data of good quality right now to know.
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sirpoc84 wrote:
I was funnily just replying to Hard2find about something very similar. I understand your point, but from the cycling data dump I've been looking into and sharing with people as per my previous long post, the guys who seemed to reach actually the same peak power quicker, on a slightly lower CTL (via sweetspot) seemed to be mostly fast twitchers. In the sense, if you look at their power curves, their peak 5s power was well north of 1200w . Whereas my peak 5s power ever is like 730w or something. Someone smarter than me might be able to explain why this is. It might not mean anything. It might be an anomaly. It might not apply to running. We just don't have enough running data of good quality right now to know.
I have found once you get past the feeling of running this way not feeling natural, you can make huge gains. I can easily do this 3 times a week but it took a while getting used to. I've passed my previous CTL from last year on less time and pb'd. I actually matched my pb from last year on slightly less CTL, before I beat it recently training this way. Obviously I am an extreme case. I doubt I'll ever break 20 but I can run 100 sub 11 with absolutely basic training.
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COACH WIZARD 1 wrote:
sirpoc84 wrote:
You write very long posts ) . Another smarter way to train on low mileage only needs 1-2 threshold intervals per week at close to half marathon pace ( Lt 2) . Then also there is a need to frequently do short reps ( 200- 600m ) @ 5 k race pace to support the threshold pace to improve and feel easier and easier and then faster pace at same effort.
Then the training week becomes 1 maxVO2 interval @ 5 k race pace + 1 threshold interval at close to half marathon pace., or 2 threshold intervals @ close to half marathon pace.Proper recovery is also a very important part of a very effective smart training method
This way the runners improvement comes much faster than " Norwegian method at low mileage".
My advice just help you out guys...🖐🧙🏼♂️🖐
Take it or leave it... 😁🙏 Good luck! 🇸🇪🧙🏼♂️
Yeah I'm pretty sure we'll leave it, I hope you leave us too.
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#1648
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jiggymeister wrote:
Yeah I'm pretty sure we'll leave it, I hope you leave us too.
I also come here to defend this wise but youthful looking charasmatic swede. You could learn from this former elite runner rather than attack his unquestionable character. You should be ashame of this post.
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js is a top coach wrote:
I also come here to defend this wise but youthful looking charasmatic swede. You could learn from this former elite runner rather than attack his unquestionable character. You should be ashame of this post.
I agree my friend. Those of us who know must defend the charasmatic swede at all cost. The trolling of this legendary online coach capable of magic must stop before his good name is spoiled by those jealous. The guys in this thread could learn from this legendary runner. The Swedish magician coached me to 2:17.
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Mods can we please delete these last 3 posts from JS? The man is clearly mentally ill.
It's all fun and games when JS is humiliating himself in his other thread, but JS, if you ever post here again I will find you and beat you into a different dimension.
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#1652
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Hard2Find wrote:
Oh well whatever nevermind wrote:
I was wondering this too. I looked a bit.
I found it hard; it was hard to find.
It's satisfying though when people live up to their titles, no? haha
Link doesn't seem to work. Any suggestions?
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Mosquito Valentine wrote:
Link doesn't seem to work. Any suggestions?
Coach JS, no doubt trying to intercept and disrupt the file exchange haha
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jecht wrote:
This is extremely helpful. Even if a 5k is only 21:xx (6:45-7:05 pace) the threshold-y paces for this are a doable 7:35 on the fast end to 8:02 for the slower intervals...
In a way, it reminds me of an inverse of Maffetone training (obviously not the same thing) in that we are training at a set speed and naturally improving effort to hit that set speed (within the 7:35-8:02 sub-threshold range) over a long time. Maffetone is training at a set effort and watching speed improve at that set effort (HR).
Just one clarification! If you do drop down to shorter intervals (eg 400-600), the pace can get pretty fast on 1’ rest. You see Jakob sometimes drops down to a rest of 30”-45”. Of course his running time is shorter and his fitness is extremely high! But you can hit pretty good speeds without going past where you should, which I think helps you in shorter races. I think you were referring to the long interval set but just making sure.
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#1657
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#1658
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sirpoc84 wrote:
Ghost of wrote:
Yes, the main thing is your 3rd quality session/week and i guess it makes it a quite good training concept for slow twitcher.
For more fast twitcher, 3Q session/week are too much as the recovery time is too long (longer than 48h). They need another approach.
I was funnily just replying to Hard2find about something very similar. I understand your point, but from the cycling data dump I've been looking into and sharing with people as per my previous long post, the guys who seemed to reach actually the same peak power quicker, on a slightly lower CTL (via sweetspot) seemed to be mostly fast twitchers. In the sense, if you look at their power curves, their peak 5s power was well north of 1200w . Whereas my peak 5s power ever is like 730w or something. Someone smarter than me might be able to explain why this is. It might not mean anything. It might be an anomaly. It might not apply to running. We just don't have enough running data of good quality right now to know.
To clarify what you mean by this in simple terms, are you saying that in the cycling data you’ve looked at that this type of training was actually MORE effective for so-called “fast twitchers”? That would be remarkable if true.
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jiggymeister wrote:
COACH WIZARD 1 wrote:
You write very long posts ) . Another smarter way to train on low mileage only needs 1-2 threshold intervals per week at close to half marathon pace ( Lt 2) . Then also there is a need to frequently do short reps ( 200- 600m ) @ 5 k race pace to support the threshold pace to improve and feel easier and easier and then faster pace at same effort.
Then the training week becomes 1 maxVO2 interval @ 5 k race pace + 1 threshold interval at close to half marathon pace., or 2 threshold intervals @ close to half marathon pace.Proper recovery is also a very important part of a very effective smart training method
This way the runners improvement comes much faster than " Norwegian method at low mileage".
My advice just help you out guys...🖐🧙🏼♂️🖐
Take it or leave it... 😁🙏 Good luck! 🇸🇪🧙🏼♂️
Yeah I'm pretty sure we'll leave it, I hope you leave us too.
I just pointed out a low mlleage method superior to the stuff you guys write about here. I just try to help you out and contribute to the thread. But as I told it's of course free to follow my advice or not.
When it comes to the other posts some wrote to make them look like written by me they were not of course. I have no intention to try destroy this thread. Have a nice day! 🇸🇪🧙🏼♂️🇸🇪The Wizard
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