Run-Down Forums

[elcaballo]

Allow me to step on to my soap box. Ehem, the dude is right. Form, in particular "toe running", is the essential element to improving stagnant running performance. My story coaching a habitual "heel toe" runner... in one year on perhaps 1/5th the training volume, he went from 1:59 (6 race season) to 1:56 (2 race season). Now in his second season of toe running he has chosen not to compete. But, the results in practice are impressive: pre toe running 300m TT 38.9, two season post 300m TT 33.9. You can't beat numbers like that with a stick!!

It's all about form, baby.

[Dan]

Am I "the dude"?

A 5 second drop in a 300m time trial is nothing short of amazing. You mentioned training volume being 20% what it previously was. I assume there was also a difference in training approach?

Dan

[Guest]

"Am I 'the dude'?" Yes.

"I assume there was also a difference in training approach?" Right as well. Prior to my involvement with this athlete, he suffered from neglect in a college program with a survive or die mentality. His training focused on aerobic capacity and little else, training 50-70mpw (plus interval workouts twice per wk); he struggled with severe shin splints and ITBS. When I started with him, we changed the focus to form and health management, which included initially halving and subsequently eliminately entirely his weekly mileage.

[Paul]

Uh, oh!! I'm putting on my hard hat and protective clothing for this one!!

Paul

[Dan]

Strange. Basically, the guy was training for a 5k or 10k but expecting it to help his 800 (and 300 time trial)?

Dan

[Guest]

Interesting, my experience finds 5-10k runners training between 70- 120mpw. However to clarify, his training focused on aeoribic capacity. By focused I mean that it took priority over any other training (e.g. interval work - repeats of 200s, 300s, 400s, & 600s - typical speed work for middle distance runners).

[graeme]

I could be wrong, but isn't 70-120mpw pretty steep? But I guess it depends who is doing it and how it's done.