Re: Re: What do you do to get faster after you reach diminishing returns?

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#22217

denton
Member

..are u getting at diminishing returns or progression???? there is a difference..sorta……u can't progress unless u continue to cause the body to be stressed, adapt, get stressed, adapt, etc…… that can be done by increasing mileage and/or increasing intensity…..running the same thing day in day out will only get u fit, but it won't awlays mean getting faster…even lydiard would say that in the buldup u stress and de stress by running 90mins one day and 60 the next in that pattern….on the other side i also know that snell's buildup for 1964 involved a change in intensity of running 7 min miles one day and 6 min miles the next……there is noting wrong with doing some intesnity in a buildup but that intensity should be low egs tempo and fartlek runs

egs buildup week

mon: 50-60min easy
tues 4 mile (20-25min) tempo run
wed: 50-60min easy
thurs: 1 h20
fri: 50-60 easy
Sat: 20-30 min fartlek (egs alternating 3min harder with 2min medium)
sun: 90-2hr min run
(sat and sun could also look like this sat: 70minsĀ  sun 90-2 hrs mins with 'tempo fartlek' paces of 2min-3min-10min-3min-2min-1min in the middle with 3mins back at off day run pace)

u will notice there is one med long run, long run and some more aerobic (tempo fartlek)oriented sessions mixed in with some easier recovery days..as i say lydiard with a twist…..IMHO some semblance of speed sesions needs to be done all yr or your mechanics decrease and focus wains (and increasing chance of injury when increase the intensity)…..just keeps u honest