ami training for bud/s (navy seal)

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181

Mike Caviston Running guide review:

I like this model. 1 interval session, 1 CHI and 1 LSD would be very close to my model. For a pure runner I would push this up to 5 runs per week with the extras
being at LSD or a little bit quicker. But you have all the added stimulus of swimming and cals. Unlike your previous coach I would not drop these and my
triathlon friends all find they retain decent running times. And non impact cross training is considered to help injury prevention.
His LSD distances are a bit short but not too bad.
His CHI model is very similar to my proposed tempo run. I used a longer single distance to be more relevant to racing 5m to 10miles.
His intervals over 400m are very relevant to a good 1.5M time. I extrapolated to longer intervals (800,1000, 1m) to suit my race distances. I would add in a few
sessions of the longer distances to build confidence and pace judgement.

P18 Summary:
LSD : “Exceptionally fit 40-90 minutes”. Aim to “Build up to 5 or 6 miles”. This seems slightly low volume to me, I would consider very fit to be 80mins plus
and would aim to build to at least 10 miles.

CHI : “15 - 20 mins” for 2-3 efforts. This seems pretty tough to me and significantly harder than the LSD model.
It could be executed as a single 30-40 mins if you need a fast 10k-10m time. But 15-20 mins would be good for a 4m fast run.

Intervals : This table looks about right to me in the way it extrapolates to 400m times. He also uses my model of running the 400m efforts at a slightly faster
pace than the current 1.5M rate. Eg 1.5m in 10.30 is modelled by a 1.41 400m effort. He also proposes periodic use of shorter efforts (200m) to step
up the pace.

This includes more quality on a weekly basis than your prior schedule. It also pushes you to beneficial overload by increasing LSD distances.
By increasing the volume of CHI. And improving interval paces by a mix of increasing reps and then injecting more pace with shorter 200m intervals.
It is also pretty simple to remember/plan.

I will guinea pig the interval model - I ran a 10min 30 on the treadmill today after reading this so will see how the 400m efforts of around 1.41 feel.

My wife`s review - was, as always “do something more useful like gardening or household improvements”

182

https://www.sealswcc.com/forums/forum/fitness/run-training/151-running-start-here

Here he goes alittle more in to depth on the running, if your interested. Some a waste, basic running knowledge , but good fornthose learning non the less, but some gold in there as well, esp relevant to preping for bud/s or really any special forces selection course.

He has one for swimming , strength training and nutrition as well, which i enjoyed all of them.

The model was very similar to yours.

Adding lsd sessions:
I agree with you. I believe he talks about it as well in the link above. Saying the model is meant for begginers to be progressed over time for continuous use over your life time and suggests adding lsd as a way to achieve this. As well if more advanced them begginer to start mileage in work outs higher except for INT Also if weak in one area (swim or run) to add lsd.
A like your ideas for diffrent length tempo for diffrent race distances.
His format is to add volume bulding to 2-3 reps of 20min ea over time then bring down intensity from there.
Im sure mamy things woild work here

Intervals i like too. He does sugges mixing it up and doing both longer and shorter jntervals like you suggest.

P28 summary :

Lsd- 5-6miles is quite low- i know in that link above he says to build up to 10miles

Chi- does seem lime alot, it should be managable building up to that volume while holding speed, then once at volume increase speed and hold volume at the 2-3 reps. I like your way as well for diffrent lengths for.diffrent race distance focus.

INT- agreed.

Ive begun this plan at the start of the mo th so 2-3 weeks in. I like it thus far, though still getting used to proper pacing. will test in acouple weeks. I like the 400s. Similar to what daniles uses for R pace workouts.

I figure ill run with this, progressing in load for AWHILE (falls in line with james recommendation) in the mean time save up for some proper training.

My girlfriend would agree with your wifes review

183

More good info at the above link.

INT : The pacing and progression was already clear to me and sensible.

CHI : Interesting, he suggests about 30secs per mile slower than current 1.5M trial pace. My typical paces for this type of run (have always called it threshold) was 30 secs to 1 min per mile slower. Since my duration of run was longer I would put Caviston 30 secs as being spot on for his run durations.

LSD : This is potentially the most confusing as alluded to by Caviston. He says it is not really slow. I could not see a target pace relative to 1.5M time but mine was about 1.30 slower than trial pace. For most runs that were not intervals or CHI. Duration of 40-75 mins including a weekly long run. I think this would be considered as relatively fast. I only ran slower on a specific recovery day, bad weather, injury recovery etc.
Easy running is a source of debate. The scale of jogging > easy > steady is not clear to many people. To me, jogging is barely above walking pace, easy is a run with no strain, steady is comfortable with a bit of an edge to it. I put myself at the steady level. As noted before I found no benefit using the easier paces. Lyddiard did not describe his aerobic training as LSD - he was specific in his book. He also spoke about supplemental jogging as being additional to the 100miles per week and did not stress it to highly. So I would put him more at the steady end of the scale.
The concept of LSD and high(er) mileage was encouraged with the introductions of HRMs and keen high mileage posting on forums such as LetsRun. By the way whilst some of the training ideas postulated by the owners of LetsRun are worthy of consideration. The board itself is the worst and most unpleasant I have ever come across - dont bother with it.
slower running works for some people more than others. Peaking principles as espoused by Lyddiard become more vital the slower the training base has been. But often the greater the risk of speed shock injury.
It would be interesting to see where Caviston puts himself on the speed scale but doubt if he is at the slow end.

Nevertheless once duration reaches say 60 miins the LSD run becomes the 3rd hard run of the week, even more so if run a bit quick like myself. Scheduling good nutrition, hydration and rest/easy day are vital. INT and CHI tire the muscles LSD tires the entire body.

184

The whole easy/mileage/ steady state/ hrm things do get a bit confusing especially when coaches have their own terms for the same effort.

Ive been using easy run as jd suggests above. Using easy runs on low days and i feel great for quality work.

JD uses easy runing for all weekly mileage minus quality workouts. The purpose is the same as why charlie used ext tempo, for recovery /support. As well Long runs are mostly at easy pace under jds system with exceptions of course. the easylong runs are not considered a 'hard days" in jd system. Though along run with a stretch of marathon or tempo for something like marathon prep would be considered a quality session.

During jds base phase he uses mostly all easy running to build mileage with strides (3x/wk) and occasional M pace run (40min segment during long run or in replace of normal E shorter weekly run). This is possibly where the easy run is misapplyied- not keeping in touch with speed- as well this training ‘base phase’ is not used year around

Correct me if im wrong but this is my understanding that jd’s base phase above is really exactly what arthur lydiard was doing in the 60’s during what he called his “build up phase” arthur talked about working to peak mileage as fast as is individually possible- and the key here is peak mileage being an individual threshold based on training year, athletes build, strengths/weaknesses, ect ect. Also is important to note, lydiard as well did not abandon speed during ‘building phase’ also recommending weekly strides.

After this of course (base phase in jd’s case and build phase in arthurs dystem)arthurs and jd phases differ from there out over the season( after ‘base phase’ jd focuses on “R” workouts, and of course after arthurs build phase is his “marathon conditioning phase” - focusing on high quality aerobic runs using- “1/4, 1/2, 3/4 effort 7/8 efforts” as he describes- i see this phase as various threshold work for the quality work being done.
Imo arthurs writings can be hard to undertand sometimes.and i havent read all his books, but this is my take. Thoughts?

Your 1.30 min slower than rp seems resonable. If i kept around 30-40min of this, i may be able to recover for quality work the next day. But if i pushed this longer ~60min + i feel as this would be a ‘hard’ session, (a long threshold) like you say (a similar session to what arthur prescribes during his marathon conditioning phase. You felt you could recover well running at this pace for shorter durations on your ‘low’ days?

““The concept of LSD and high(er) mileage was encouraged with the introductions of HRMs and keen high mileage posting on forums such as LetsRun””
Are you not keen on higher mileage running? It seems like many are. Im sure it depends on training age. What are your thoughts on this? Should a young (training age) runner focus on building mileage over the younger years or focus on that later? Arthur and jd seem to have the same idea. Build up to as much mileage as YOUR body can handle during base phase and this sets you up for latter in the season. And after years and years of cycling through the phases youll be running something similar to what snell did in early 60s (build up phase only took 3 wks to build to 100miles minus the 10-20 extra miles of rec jogging.

Your speed shock injury risk you talk about i could definitely see if the only running being done is easy running. Arthur didnt ever drop speed throughout the year even in his build phase from what i Understand . It just wasnt emphasis during building phase so he did strides like jd to make sure speed was being touched upon. Sinilar to charlies vertical integration, (speed is there just not the focus at this point in the season)

I hear you on letsrun. Have found some diamonds in the rough though.

“”“Nevertheless once duration reaches say 60 miins the LSD run becomes the 3rd hard run of the week”""
Do you feel this true with long easy runs as i talk about above which with jd?

In summary for relevance of easy running.

I think it has value as far as building mileage and/or as low days. I think its important though to not ignore speed . The best ive run was the point at which i was runni g the most miles i have ever run before. At least knowingly, ie as a kid playing sports and such.

It would be interesting to run through a base or build phase as described above. Maybe the value in easy running is increasing mileage. I wonder if progress could be made going about it this way or maybe the effects are even realized untill you add the other ingredients on top.
Though i enjoy your and mike system better if not for the sanity. Though both jds and athrurs base or build phase arent relativley that long in the big picture of the seasons structure.

James didnt follow jds phases with his athlete preping for bud/s in his manual. He simply included all of jds key runs weekly(long easy run, M run, I , T and R intervals (what i essentially did my first weeks of training i looged here). And increased mileage from 20 - 40 over 12 weeks. Though his athlete was in far better than me currently when beggining this plan. Similar to the shape inwas in my first stint in the navy. Thats why as i said in another post if i were to do something like that again i would modify somethings. But essentially its the same plan as younand mike suggest.

So many roads to rome i suppose. It just makes me wonder how something like jds or lydiards systems would work out compared to something like im currently doing. Which jds and lydiards system are more linear, which i think reflects the sport season and peaking for key compa. And mikes/yours/james is more undulating.

185

Ami, to give you some things to consider, I have worked with a variety of special operations selection candidates dating back to 2004 (from all over the world) and my use of the principles you see in the manual has been 99% effective.

The lone exception, literally the single negative result, came as a function of some incomplete communication between one Army client and myself in which, in hindsight, he required much more lactic threshold training. This wasn’t determined until I had him take a mock PFT and the results were not there. I quickly revamped every component of the training load and in 7-10 days he took one minute off of his 2mile time. The problem was that this error wasn’t caught soon enough.

Here’s the reality of the situation, you are here on Charlie’s site. Thus, it must be your responsibility to understand the value that Charlie’s methods have for a colossal amount of training applications. No different from the means by which one short sprinter benefits from a higher proportion of special endurance, another from more acceleration development, another from more speed endurance, and another from more maximum velocity, a middle long distance runner’s plight is, in principle, the same. There’s still the question of speed and what proportion of different types of workouts will benefit him/her the most. In the case of middle/long distance running, we must consider the uniqueness of speed at the level of the anaerobic threshold. Mechanics are equally as important as are the means by which the proportionality and contribution of types of running (race pace, lactic intervals, sustained lactic runs, long runs, and so on).

Most important, is understanding, as I indicate in the manual, that BUD/S requires much more than being able to burn 4, 5,6, 10 miles as a single event. You have to be prepared for 6-10miles of running every day in boots just by way of transits to and from barracks, the o-course, the grinder, back and forth to the surf, the chow hall then, it depends on whether there’s an actual run that day (timed 4 mile, ruck march to the demo pits, conditioning run 3-10 miles…). In this way, the overall volume of weekly running is critical in addition to the actual components that serve to build your middle/long distance speed.

Thus, what is 100% essential, simply because of what actually happens at BUD/S, is that you include long runs, interval runs of various speeds (some are actually pure sprints 200-400meters as fast as possible for when you have to race to the surf and back), and middle to long runs at the anaerobic threshold. I typically use 60km per week as the objective to build my clients up to before they ship out and follow Daniel’s guidelines as to the percent of the weekly volume that’s dedicated towards the different types of runs.

186

James, i appreciate the well thoughtout post and agree. i suppose the disconnect is the proper application of the principles. With so much information its hard to sort through it all and especially with being new to the subject.

It seams a big challenge will be managing and sequencing loads. Especially over the long term.

My plan thus far is in line with what you suggest. Build mileage and include quality runs. At this point im doing 3 quality runs a week ( long run, rep, and threshold) with the goals of increasing mileage
.More easy days will be added to bolster mileage and get used to running frequently.

Jd is more periodized in his approch for midd/distance running than i see in your athletes training in your manual as well he suggests/uses less quality weekly in his plans for various rave distances. He does say he consideres long easy run and m run not to be all that demanding, but he does use a weekly.long easy ru as one of his 3 quality sessions through out most of his plans inconsequential tonthr distance being trained for- sometimes alternating long e run with t or m or using mixing lengths of each or either or during long easy run (for marathon prep for example)- he suggests usually 3 is the upper limit a week. Your athlete was running L,T,R,M,I /week for the duration of the 12 weeks prior to shipping. Should.my training progress to something similar (with individual needs being accomplished in the types of quality running)jds 3x quality/week a loose recommendation that youve foind doesnt apply the more advanced one becomes.ormother reasoning perhaps. I understand that preping for buds and a distance running as a sport are two very diffrent things, though the running preperation principles should still be there. I thoight his 3q/wk was his general recommendation even for high/elite level runners (with few exceptions). And most the time the 3rd q being long easy run for the whole season in i belive all his plans.

Twith you recommending jds system to prepare for distance running at bud/s. Are the above not applicable to preping for bud/s? The above has been quite a source of confusion for me

From what I gather from your manual as well as postings you suggest buiding up to a similar schedule as your example athlete in manual (though diffrent running may be emphasized/loads depending on the circumstances- classification of athlete/time line to buds/ health/ structure/ recover ability/age/ weaknesses and strengths) and the furthur out/less experienced the more gradual the build up and the less frequent q runs (somthing similar to my current plan outlined above). But ultimately over time building up to levels attained by your example athlete??

187

Since you are working on your own the simple answer is that you are going to have to find out what works best for you. It is quite manageable to include all of the different types of Daniel’s run workouts in a calendar week due to the small percentage of the total weekly running volume each workout (other than the long run) each of them represent.

Seems you have plenty of time to prepare so time yourself in PRTs, 2mile swims, and 4mile timed runs at least once a month in order to measure the efficacy of what you’re doing.

188

Ami,

The simple reason I pushed Charlie to start this site aside form Steve Monardo and Tony Craddock hounding me 24/7 was to have an open place for Charlie to explain what he did and how he did what he did. It’s simple really.

Speed Trap contains so much wisdom and experience.

The Training Manual as well.

Many of the products also but there is so much theory and you need to dig and have some experience and background to fully gather the golden bits of all of the information.

Bullshit and marketing wins in 2016 because actual results of the magnitude advertised here are once in a generation or a result of one persons life time.

189

You won’t get it all right.

But make sure you are getting the key parts right.

Are you working hard?

Are you regenerating as often as possible?

Do you have a plan?

One of the things I have learned from the various people I have known in my life including Charlie that are experts is this…

The more knowledgable a person is the quicker he will tell you they don’t know some things for sure.

I like to go by the things I know for sure and save my energy for this part of my training.

190

Your posts above were well said and have brought everything more full circle for me.

I believe i was on the right track from the start but got side tracked with the coach. Never less i felt comfortable with my fitness first time in and didnt put much thought if any into training. I need to get back on track and test and retest and figure this whole thing out for myself, owning my own training.

I thank everyone for their input in helping me navigate
From oldblokes running info
To james helping with apllyong it to bud/s
And ange helping see the bigger picture and bringing it full circle
And much more

191

3/19
Swim intervals
W/u- fb dyn, smb x 10ea, 200yd

4 x 100yd @ 2:02/100yd
4min rec with 100yd easy

Cd- 200yd easy
+
Core
Sl gm x 20
Ww x 20
F,l,r plank x 30s ea
Bd x 20
Sm x 10
+
Cals
Push up x 3 x 13, 2 x 12
Sit up x 4 x 25, 1 x 20
Pull ups x 1 x 5, 4 x 6
Circuit-1min ri

3/20
Lower weights

3/21
Upper weights
+
Long run
55min w/ 6 x 15s strides, hr av 73%
3/22
Threshold swim- sc
Wu- 200yd
15 min, 700yd
Cd- 200yd easy
+
Lower weights
+
Cals
Push up x 5 x 13
Sit up x 5 x 25
Pull ups x 1 x 5, 4 x 6
Circuit-1min ri

3/23
Run int
Wu- fb dyn, 1M w/ 3-4 x strides

5 x 400m @ 2:02
4min rec w/ 400m easy

Cd 1200m easy
3/24
Core
Sl gm x 20
Ww x 20
F,l,r plank x 30s ea
Bd x 20
Sm x 10
+
Cals
Push up x 5 x 13
Sit up x 5 x 25
Pull ups x 1 x 5, 4 x 6
Circuit-1min rec

3/25
Threshold run
W/u- 1.08M w/ 3x strides

15min, 1.7M

Cd - 800m walk
+
Core
Sl gm x 20
Ww x 20
F,l,r plank x 30s ea
Bd x 20
Sm x 10
+
Upper weights

3/26
Swim int
W/u- fb dyn, smb x 10ea, 200yd

4 x 100yd @ 2:02/100yd
4min rec with 100yd easy

Cd- 200yd easy
+
Lower weights
+
Cals
Push up x 5 x 13
Sit up x 5 x 25
Pull ups x 1 x 5, 4 x 6
Circuit-1min ri

3/27

192

3/27
Rest

3/28

Wu- fb dyn.

Upper C
Ctb chins x 8
Wall 1/2 hspu x 6
Ring hinge row x 14
Archer push ups x 7ea
Trx curl x 16
G Band tris x 20

Then

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20
2 rounds

Later

Long run
Wu- fb dyn. + drills 2 x ea x 20m (a’s, laterals,strides)

5.32M, 58.30

Cd- stretch

3/29

Wu-fb dyn

Cals
Push up x 5 x 14
Sit up x 3 x 30
Pull up x 3 x8
1min bw circuits

Later

Lower c
Sqt jumps x 6
Split jumps x 10
Sl lat jump x 6ea
Trx ham curl x 6
Lat lunge x 10
Mb lunge x 20
Nlc x 9

3/30

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20sec
2rounds

Later

Int run
Wu- 1.08M + fb dyn

5x400 @ 2.02/ 4-5min rest w/ 400m easy

Cd - 1M

Then

Cals
Push up x 5 x 14
Sit up x 3 x 30
Pull up x 3 x8
1min bw circuits

3/31

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20
2rounds

Cals
Push up x 5 x 14
Sit up x 3 x 30
Pull up x 3 x8
1min bw circuits

4/1- 4/3
Rest, job obligations, consider unload

4/4

Upper C
Ctb chin x 10
Wall 1/2 hspu x 7
Hinge row x 16
Archer push up x 8ea
Trx curl x 6
Knee sphinx push up x 8
Knee ab wheel x 8
P bar low l sit x 30s
Hll x 8

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20s
2 rounds

Later

Long run
Wu- fb dyn. + drills 2 x ea x 20m (a’s, laterals,strides)

5.65M w/ 6x 15s strides, 1.06

Cd- stretch

4/5

Swim threshold-sc

Wu- 200yd prog.

750yd, 15.42

Cd- 200yd easy

Later

Lower D
Sls x 4ea
King dl x 12ea
Ninja jump x 10
Swiss ham curls x 11
Duck walk x 30m
Bulg split sqt x 11ea
Heel walk x 2 x 1min
Toe walk x 1min

Cals
Push up x 4 x 15
Sit up x 3 x 33
Pull up x 2 x8, 1 x9
1min bw circuits

4/6

Int run
Wu- 1.08M + fb dyn + drills

6x400 @ 2.02/ 4-5min rest w/ 400m easy

Cd - 1M

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20
2rounds

4/7

Cal test
Push ups x 50
Sit up x 66 (2min)
Pull ups x 14

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20s
2rounds

4/8

Threshold run
Wu- 1.08M prog + dyn drills

1.95M , 16.30

Cd- 1M easy

Then

Upper D
1 arm push up (20in) x 6ea
Ring box row x 12
Wide ring push up x 12
False geip ring pull up x 3
Deep ring dips x 8
Bow assist mu x 5
Box hspu x 14
Tree dead hang x 40s
Y,t,w,n,i x 10ea
Hll 90deg x 10

4/9

Swim int- sc
Wu- 200yd prog.

5 x 100yd @ 2.02/ 4-5min rest w/ 100yd easy

Cd- 200yd easy

Lower E
Bb bs x 205 x 12
Bb rdl x 135 x 15-20
Db rdl x 40s x 15
Leg press x 380 x 16
Seated ham curl x 70 x 20
Leg ext x 140 x 13
Abd. Mach x 3 x 10 (75, 105, 135
45deg back ext x 15
Db rdl x 50 x 15

4/10
Rest

4/11
Upper E
Wall hspu x 3
L ring pull up x 5
Planche push up x 7
Ring top chin iso x 50s
Arxher push up x 7ea
Bridge press x 7
Sphinx push up x 7
Trx curl x 7
Hll 90deg x 14

Later

Long run
Wu- fb dyn. + drills 2 x ea x 20m (a’s, laterals,strides)

4.28M w/ 5 x 100-150m hill strides, 51.10

Cd- stretch

4/12
Swim threshold-sc
Wu-200yd prog.

850yd, 17.11

Cd- 200yd easy

Lower F
Bb sumo dl x 205 x 12
Walking db lunge x 40 x 18
Kb swing x 20kg x 25
Bb dl x 205 x 10
Varoous sls
Bb step up x 50 x 13ea
Bb fs x 135 x 12
Sl gb x 13ea
Lat skaters x 20

Later

Cals
Push up x 4 x 15
Sit up x 2 x 33, 1 x 36
Pull up x 2 x8, 1 x9
1min bw circuits

4/13

Int run
Wu- 1.08M + fb dyn

6x400 @ 2.02/ 4-5min rest w/ 400m easy

Cd - 1M

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 20
2rounds

Cals
Push up x 4 x 16
Sit up x 3 x 35
Pull up x 1 x8, 2 x9
1min bw circuits

4/14

Core
Sl gm x 20
F,l,r plank x 30s ea
Ww x 20
Bd x 20
Sm x 10

Cals
Push up x 3 x 16, 1 x 18
Sit up x 3 x 35
Pull up x 2 x9, 1 x8
1min bw circuits

4/15

Threshold run
Wu- 1.08M prog + dyn drills

2.18M , 19.18

Cd- 1M easy

Upper C
St rings pull ups x 8
Wall 1/2 hspu x 9
Ring hinge row x 17
Archer push up x 12ea
Trx 1 arm row x 11ea
Ring tri ext x 7-8
Chin top iso x 50s
Hll 90deg x 13
Band face pulls x 13

4/16
Rest

4/17

Lower A
King dl x 18ea
Sls x 10ea
Sldl x 20ea
Wall sqt iso x 41s
Sl glute bridge x 15ea
Sl cr x 20ea
Llr x 18

193

Swim seems to be coming along quickly. From what i inderstand has todo with efficiency. Calisthenics are increasing steadily as planed. Run seems tobe coming along again finally. Will be testing this week (swim/run).

194

Your goal was 8 months. Or 12 months.

How are you feeling about that goal at this moment?

195

Swim : friends tell me improvement in technique has substantial benefits so yes likely that is where you are getting improvement.
Cals : I can see the progresion in push ups and sit ups. Looks like a wel controlled improvement.
Run : you have the 3 key components of 400s at faster pace, threshold run + long run (now a regular 50 - 60 mins which is good.)

196

8-12months is the goal. Looking more like 12 at the moment with the set back with coach. With that said if need be this can be longer, im in no rush to go unprepared, for that would be pointless in my eyes. Though i do want to leave as soon as possible and get this career path on the road. My present job is just a monetary means to get me there and because this is what i want todo i want to be doing it as soon as possible.

Swim and cals is coming along well. Run is the main focus and will be the duration of preperation if i had to guess. This is both based off it being my current weakness, my prior experience, and mike cavistons advice in the importance of distance run performance in bud/s. So it seems progress of preparation and readiness to leave will be driven by my run times.

197

good work ami.

It’s a big goal and lots of hard work what you are doing. Extra work to tell us all about it as well.

198

Try planing and plotting progress towards:
6x400 with 400 jog recovery in around 80 secs each or just under.
10 miles in 70-75 mins
Running for 90 mins continously and feeling comfortable.

Current times for 400s are consistent at about 2 mins and threshold runs at just over 8 min miles. Although the longer runs are not getting much faster it looks like you are now feeling comfortable with time on your feet which is critical if you need to accumulate 50 mpw overall.

199

Long runs have been getting alittle faster but not much.
Since the beggining of training thread i have felt comfortable running 60+mins continuous.
My current plan is to add acouple easy runs and build to 60min and build long run to 90min over the next months, and then more from there as well. Though besides acclimateing me to higher mileage (which is a goal) its hard to say if this extra volume will bring improvments to my race times. (Maybe just longer distances that i havnt been testing for? )
From all the resources that ive read, this pace “E” should come down over larger blocks of time because of the various “aerobic adaptions” and how they develop slower than more powerful systems, but only by progressing volume. Maybe these should be run at steady pace instead of easy (L run has been kept at 70-75% max hr) to make up for lacking total volume. Mike caviston isnt clear to me in his recommendations for long run and extra runs. Though i am weary of adding the additional stimulus without first trying less stressful means first. I have been boincing back and fourth since the start of thread on weekly mileage, never going above 20-25mpw.(first 6 wks of training myself worked up to 20-25mpw, then with coach for 3 months hovered around 15-20mpw i believe. And now at like 10-15. So maybe getting my mileage up will bring about some solid improvments? Idk until i try.

200

Then again, after thinking about it, i think making the long run more steady as opposed to keeping it easy as ive been doing might be the ticket, and doing the same with the added runs over the next months. These easy runs ive been doing succkkk, sooo slow and boring. I have been adding strides to these just to open up my hips and try to give some counter balance to running for and an hour plus that slow, and with such a small stride, with that amount of volume. But i cant argue this has helped me build endurance for hard sessions, which is valuable but doing the steady should as well as long as it doesnt take to.much outa me for hard sessions which is my biggest concern.