12/3
1:30pm- 76f
40min easy run, 3.3M, hr avg= 73%
12/4-12/7
Sick. No training. Caught a bug going around.
12/8
20min easy run, 1.6M
Later
3x (push up x 26, sit up x 21,pull up x 5) 30-60s b/w exercises, 2min b/w circuits
12burpees
12/9
300yd easy
6 x 75yd, ri 30sec. (1:40–1:30/75yd)
300yd easy
Then
25min easy run, 2.15M
12/10
6pm
25 min easy including 4 x400m @ 2:25-2:10 w/ 30s jogg in between
24:19, 2.26M
Then
3x (push up x 26, sit up x 21,pull up x 5) 30-60s b/w exercises, 2min b/w circuits
12burpees
12/11
200yd easy
6 x 100yd (2:15–>2:06/100yd), ri 20s
200yd easy
12/12
3.42M, 40:45min
Then*
3x (push up x 26, sit up x 21,pull up x 5) 30-60s b/w exercises, 2min b/w circuits
12burpees
12/13
34min easy w/ 3 x 3:20 @ Threshold, 45s ri, 3.15M
12/14
300yd easy, 7:45
3 x 200yd, 4:41-4:30, ri 30-40s
300yd easy, 7:30
12/15
Easy run, 2.28M, 26:45, hr avg-75%
Then
3x (push up x 28, sit up x 23, pull up x 5)
30-60s, 2-4min
Then
14 burpees
12/16
300yd easy
8 x 75yd, 1:43>>>1:35, ri 20sec
300yd easy
12/17
35min easy w/ 3 x 800m @ 4:38>>4:15, 1min jogg ri
Then
3x (push up x 28, sit up x 23, pull up x 5)
30-60s, 2-4min
Then
14 burpees
12/18
LC
200yd easy
8 x 100yd, 2:22>>2:15, 30s ri
200yd easy
12/19
3.37M, 28:36min easy
12/20
35min easy w/ 6 x 400m @ 2:15>>2:00, ri 30sec
Then
3x (push up x 28, sit up x 23, pull up x 5)
30-60s, 2-4min
12/21
300yd easy
4x250yd, 5:43>>5:38, ri 30s
300yd easy
12/22
33:45min, 2.77M, hr avg 70%
Then
3x (push up x 31, sit up x 25, pull up x 5)
30-60s, 2-4min
Then
14 burpees
12/23
400yd easy
4 x 75yd, 1:30>>>1:25, ri 20s
400yd easy
Then
41:25, 3.3M, hr avg-72%
12/24
3.11M, 33:55min easy run w/ 2 x 1000m @ 5:36, ri 1:15
12/26
400yd easy
500yd TT, 10:10
400yd easy
12/29
10min easy, 1.5mile test (13:2
1/1
47:20min easy include 8x400m @1.5M (2:15/400m) w/ 30sec ri, 4.51M
*several middle intervals ran too fast. Pacing pacing pacing, my biggest problem
1/2
Sat
LC,39:12 easy swim, 1500yd
1/3
Sun
L sit 100s
1/4
Mon
1hr easy run w/ 5 x 800m @ 4:50>4:40
1/5
Core
5x15s L sit
5x3 slide arch
Strength
A1. Nle x 3 x 10
A2. Nlc x 3 x 10
60s rest
B1. Sls x 3 x 10
B2. Sl sldl x 3 x 10ea
1/6
Easy swim 1600yd, 41:05
1/7
4x1M @ 1M w/ 1min rest, 11,9:50,9:50,10:20
1/8
Easy run, 37:30, 3.33M
1/9
Easy run w/ 8x20s@ 1M w/ 40s rest, 51:10, 4.44M
1/10
1/11-mon
Easy run w/ 6x800m @ 4:55-4:30, RI 1:30, 55:10
Then
A1. Thin tum x 15 x 5sec
A2. Slow curl up x 15 x 8sec
A3. Plank x 1min
B1. Static lunge x 3 x 10ea
B2. Sl sldl x 3 x 12ea
C1. Sls x 2 x 10ea
C2. King dl x 2 x 10ea
1/12- tues
Easy run, 25:16, 2.22M, hr avg 74%
Later
Bhbr x 5 x 20r
Push up x 3-4x 15
Pull up x 3-4 x 5
1/13- wed
Swim LC,* 4x100yd @ 500yd pace, RI 150yd easy
Then
Pull up x 4 x 5
Push up x 4 x 15
3a. Sit up x 4 x 20
3b. Dead hang x 4 x failure (~30-40s)
1/14- thurs
Run 12min easy
Then
5 x 1M @ tempo
10,10:20,10:20,10:35,10:25
Then
A1. Thin tum x 15 x 5sec
A2. Slow curl up x 15 x 8sec
A3. Plank x 1min
B1. Static lunge x 3 x 12ea
B2. Sl sldl x 3 x 12ea
C1. Sls x 2 x 6ea (lower than last)
C2. King dl x 2 x 12ea
1/15- fri
Lc, easy swim, 1700yd, 44:22
1/16-sat
Easy run w/ 16 x 20sec @ 1M pace w/ 40sec ri, 48:20, 4.44M
1/17-sun
Easy run, 37:56, 3.33M, hr avrg-74%
Then
Push up x 4 x 15 x 2min
Pull up 4 x 5 x 2min
1/18-mon
Easy run w/ 4 x 1000m x RI 200m, 5:51,5:48,5:41,5:53
Then
A1. Static lunge x 3 x 12ea
A2. Sl sldl x 3 x 9ea (no ground touch with free leg) x 2min
B1. King dl x 2 x 12ea
B2. Sls x 2 x 6ea x 2min
1/19- tues
Push up x 5 x 15 x 2min
Pull up x 5 x 5 x 2min
Sit up x 5 x 20 x 1min
1/20- wed
Easy run x 10 x 20sec strides, 47:52min, 4.44M
1/21- thurs
Easy run 1M
Then
4mile tempo
10:10,9:58,10:05,10:25
Then
A1. Sl sldl x 3 x 9ea (no ground touch with free leg) x 2min
A2. Static lunge x 3 x 14ea
B1. King dl x 2 x 13ea
B2. Sls x 2 x 7ea x 2min
1/22 - fri
Easy run, 3.33M, 37:10
Then
Push up x 5 x 15 x 2min
Pull up x 5 x 5 x 2min
Sit up x 5 x 20 x 1min
1/23- sat
Easy run w/ 8 x 30sec x 30sec ri, 3.33M, 38min
Then
A1.Push up x 5 x 15
A2.Pull up x 5 x 5
A3.Sit up x 5 x 20
2min
1/24- sun
Off
1/25-mon
Easy run x 5 x 1000m x RI 200m, 5:51,5:41,5:54,5:55,5:52
Then
A1. Sl sldl x 3 x 9ea (no ground touch with free leg) x 2min
A2. Static lunge x 3 x 14ea
B1. King dl x 2 x 4ea
B2. Sls x 2 x 4ea x 2min (trx support)
*full rom on both
1/26-tues- 77°f
Easy run, 2.22M, 25:33, hr avrg 76%, legs tired from yesterday, form was degrading called it
Then
Push up x 5 x 18 x 2min
Pull up x 5 x 6 x 2min
Sit up x 5 x 20 x 1min
1/27-wed
Push up x 5 x 18 x 2min
Pull up x 5 x 6 x 2min
Sit up x 5 x 20 x 1min
1/28- thurs
1/29- fri
10min easy
2 x 1mile @ tempo x 1min rest
1.5mile test 12:40
10min easy
Then
A1. King dl x 3 x 5 x full rec
A2. Sls x 3 x 3 x full rec
*only 1 set per exercise for right leg
1/30- sat-11:30pm- 54°f- 4.4M
Easy run 50:12 w/ 10 x 30sec @ 1mile pace x 30sec ri
1/31- sun
2/1- mon- 9pm
Stretch,focus on right side (tight)
Varoius single leg exercises (left focus)
Easy run 38min, 3.3M
2/2-tues
A1. Pull up x 5 x 6 x 2min
B2. Push up 5 x 15 x 2min
2/3-wed
2/4-thurs
7pm
2000m warm up
Cv x 5 x 1000m x ri 200m
*(6:09, 6:00, 6:00, 6:09, 5:54)
1000m cool down
Then
A1.
A2. Sl glute bridge x 3 x 8
B1. Sldl x 3 x 12
B2. Sls x 3 x 4 x full rest
c1. King dl x 2* x 8
2/5- fri
8pm
26:51 easy run, 2.25miles
Then
Push ups max x 36
Sit ups x 55 (could have kept goin by grinding them out, next time time 2min)
Pull ups x 10
*all perfect form
2/6- sat
8pm
Easy run 54:53min x 15 x 200m x 1.5mile pace x ri 100m
(1.05,1.05,1.06,1.06,1.06,1.10,1.08,1.12,1.02,1.05,1.06,1.09,1.02,1.06,1.06)
Then
King dl x 6
Sls x 6
Sldl x 11
Static lunge x 15
Sl bridge x 8
Sl calve raise x 17
Bent wipers x 20
2/7-sun
Push up x 5 x 10 x 2min x slow neg
Pull up x 4 x 5 x 2min x slow neg
Pike compression 4 x 10sec x 30sec
2 x 6
Knee ups x 2 x 6
2-8- mon- 209#
Easy run 55min w/ 800m TT (2:26) in middle
King dl x 8
Sls x 6
Sldl x 15L, 14R
Static lunge x 15
Sl bridge x 11
Sl calve raise x 22
Bhbr x 3 x 30 26,20
90 deg wipers x 20
Goodmorning darlings x 25?
2-9-tues
30min rec jogg, 2.26M
Then
Push up x 5 x 10 x 2min x slow neg, rpe 2
Pull up x 3 x 5+(1 x4) x 2min x slow neg, rpe 3
2-10-wed- 210#
Rest
2-11-thur-3:30pm
W/u - 2k easy run 15min
Then
5 x1000m x cv x ri 2min (walk)
(5:08, 5:36, 5:29, 5:45, 5:20)
Then
C/d- 1k easy 7:41
Then
King dl x 6
Sls x 5
Sldl x 11
Static lunge x 13
Sl bridge x 9
Sl calve raise x 2p
Bhbr x 3 x 30 26,23
*backed off on intensity for most, fatigued from run
2/19 fri
Easy run, Grass field 650m, 3250m 26:30, hr avg 69%
Then
Neutral Pull up x 8 x 10#
Dip x 8 x 26#
Cable row x 10 x 130#
Db press x 10 x 35#
Bb curl x 15 x 50#
Tri pull down rope x 21 x 40#
Monkey bars x 4 lengths
Db waiter walk x 20m x 6? X 80# (switch hands each length)
Edit-
2/8 800m tt 3:26 not 2:26
Site wouldnt let me edit post
2/12
6pm
Push up x 5 x12 /2min
Pull up x 5 x5 / 2min
*slow ecc
Later
2miles easy
2/13
2miles easy+
7 x 400 @ 1.5M pace / 2min jogg+
1200m easy
2/14
Rest
2/15
2.58M easy+ 2x 50 strides+
6x 150 @ 800m / 150m jogg
1.08M easy
Then
Sls x 5
King dl x 6
Split sqt x 12
Sldl x 9
Sl glute bridge x 7
Wall sit x 30sec
2/16
Easy swim, lc, 1200yd, 31:14
Then
Lat pull down x 100 x 11
Db press x 35# x 10
Bb curl x 50 x 10
Dip x 26 x 6
Cable row x 100 x 10
Suit case carry x 80 x 2x around gym
Bb shrug x 110 x 15
Rotators x 3sets
Later
Easy run 2.16M
Push up x 5 x 12/2min
Pull up x 4 x 5/2min
Sit up x 4 x 15/2min
*slow ecc
2/17
Easy run, 3.24M, 39:22, hr avg- 70%
Later
Push up x 5 x 11/2min
Sit up x 5 x 15/2min
Pull up x 5 x5/2min
Then
L,r,f plank x 20sec ea
Sl glute bridge march x 10
Super man x 10
Bird dog x 10
2/18
1000m easy run + dyn full body
6 x 1000m @ cv /2:30 jogg
(5;30-5:45)
1k easy
Then
King dl x 7
Sls x 7
Static lunge x 14
Sldl x 11
Wall sit x 30s
Sl glute x 8
Sl calve raise x 14
2/19
Easy run 3250m, 26:30, hr av- 69%
Then
Neutral pull up x 10# x 8
Dip x 26# x 8
Cable row x 130# x 10
Db press x 35# x 12
Rope push down x 40# x 21
Monkey bars x 4-6 passes
Suit case carry x 80# x 3-5lengths
Later
Push up x 5 x 11/2min
Sit up x 5 x 15/2min
Pull up x 5 x5/2min
2/20
Easy run 1.08M, dynamic, strides
5 x 600m @ 1.5M pace/400m jogg
(~3min each)
1100m easy
2/22
2M easy, 23:33min
4x200m @ 800m pace/200m jogg
(44s ea)
1M easy
2/23
Push up x 5 x 11/2min
Sit up x 5 x 18/2min
Pull up x 5 x5/2min
Then
L,r,f plank x 20sec ea
Sl glute bridge march x 10
Super man x 10
Bird dog x 10
Wind wiper x 10
2/25
Easy run, 44:14, 3.66M HR A- 70%
Later
Push up x 5 x 11/2min
Sit up x 5 x 18/2min
Pull up x 5 x5/2min
2/25
1000m easy
6x1000m @ cv/ 2min jogg
(5:30/1000m)
1000m easy
Then
Pike press x 10
Trx row x 10
1 arm push up incline x 7
Trx 1 arm row x 8
Diamond push up x 11
1 arm assis chin up x5
2/26
Lc, easy swim, 1300yd, 33:45
Then
Bs x 155 x 10
Dl x 135 x 20
Ham curl x 60 x 20
Quad ext x 120 x 10
Back ext x 15
King dl x 7
2/27
Close chin x 9
Partial hs press x 10
Tail gate Row x 7
Ring dip x 10
Trx curl x 13
Purple band tri pull down x 20
Later
1.08M easy
4x800@ 1.5M pace/ 3min easy
4:14/800m
5min walk
2/26
Easy run 2.16miles,25:31
2/29
Upper
Pike press x 15
Trx row x 13
1 arm push up incline x 11
Trx 1 arm row x 11
Diamond push up x 15
1 arm assis chin up too hold x 27sec
Then
Hsd x 10ea+
A drill, lat shuffle, strides x 2 x 20m each
2.16M easy
4 x 200m @800m/200m easy
54sec/200m
1.08M easy
3/1
45min easy kayak
1:30min hike ~5miles
Later
Push up x 5 x 11/2min
Sit up x 5 x 20/2min
Pull up x 5 x5/2min
3/2
King dl x 13
Sls x 7
Static lunge x 20
Sldl x 19
Wall squat x 33 sec
Sl glute bridge x 13
Sl calve raise x 20
Bent knee raises x 20
Later
Smd x 10ea
Hsd x 10 ea
L,r,f plank x 20sec ea
Sl glute bridge march x 10
Super man x 10
Bird dog x 10
Wind wiper x 10
Push up x 5 x 11/2min
Sit up x 5 x 20/2min
Pull up x 5 x5/2min
3/3
Hsd x 10
Run drills x 2 x 20m ea
Easy run 2.16M,27:40- hr avg-67%
3x100m@ cv/2:45 easy
(5:40/1000m)
Easy 1k
3/4
Circuit
Push up x 5 x 11
Sit up x 5 x 20
Pull up x 5 x5
2min rest b/w circuits
Easy run 2.16M,26:44
3/6
1M easy
Drill x 2 x20ea
1.5 test (12:38)
1200m easy
3/6
Cal test
Push up x 38
Pull up x 12
Sit up x 52
3/7
Close grip chin x 12
Partial hs press x 13
Tail gate row x 10
Ring dip x 14
Trx curl x 19
Purple tri band pull down x 24
Later
2400m easy
4 x 400m @ mile pace/400m easy
1M easy
3/8
Bb bs x 155 x 20
Dl x 185 x 15
Quad ext x 120 x 12
Leg press x 350 x 20
Back ext x 16
Then
Push up x 5 x 11
Sit up x 5 x 20
Pull up x 5 x5
*1min ri b/w circuits
3/9
L,r,f plank x 20sec ea
Sl glute bridge march x 10
Super man x 10
Bird dog x 10
Wind wiper x 10
Then
Push up x 5 x 11
Sit up x 5 x 20
Pull up x 5 x5
*1min ri b/w circuits
Later
4miles easy 47:50 - hr avg- 69%
3/10
Push up x 5 x 12
Sit up x 23 x 23 x 23 x 23 x 20
Pull up x 5 x 5 x5 x6 x6
*1min ri b/w circuits
L,r,f plank x 20sec ea
Sl glute bridge march x 10
Super man x 10
Bird dog x 10
3/11
pike press x 19
trx row x 15
incline 1 arm push up x 12
trx 1 arm row x 16ea
diamond push up x 18
1 arm chin up top iso x 30sec
later
1.08miles easy, 13:42
1.58M, 15:16
1/2M easy
3/12
king dl x 14
sls x 6
sldl x 21
sissy sqt x 17
wall sqt x 40s
sl glute bridge x 13
sl calve raise x 22
then
circuit
push up x 5 x 12
sit up x23 x23 x23 x23 x20
pull up x5x5x5x6x6
1min b/w rounds
3/14
1200m easy
4 x 400m/400m easy
(1:54/400m)
1200m easy
later
close chip up x 13
partial hs press x 14
tail gate row x 12
ring dip x 16
trx curl x 25
purple band tri pull down x 28
3/15
1000yd easy-lcl 26:07
then
bb bs x 165 x 20
leg press x (6) 45s x 20
seated ham curl x 80 x 12
seated leg ext x 120 x 10
later
circuit
push up x 5 x 12
sit up x23 x23 x23 x23 x20
pull up x5x5x5x6x6
1min b/w rounds
3/16
sl glute march x 10
L,F,R plack x 20s. ea
super man x 10
bird dog x 10
winder shield wiper x 10
30min later
easy run, 4.32 miles, 53:32,HR avg- 67%
3/17
easy swim 200yd,lc
500yd Test,sc
10:20
easy swim 200yd+
5 x 25yd underwater swim /1min
Later
Cal tests
Push up x 44
Sit up x 62
Pull up x 13
Then
Core
Sl glute marches x 10
F, l, r plank x 20s ea
Windshield wipers x 10
Bird dogg x 10
Super man x 10
3/18
1.08M easy progression wu
Then
1.58M, 14min
Then
.58M easy
Then
Upper
Pike press x 22
Trx row (2ft from base) x 19
1 arm incline push up x 15ea
1 arm row (4ft from base) × 20
- i got rid of my coach at the beggining of this month for too many reasons to count. Unfortunately it was a bad experience. I avtually detrained on his prescribed training which is laughable, because at this point one would think at my present level of fitness, which id consider myself a begginer hecause of the years i took off training, well almost impossible. And this alone was more than enough to make the choice to drop him. After 3 months wasted and being in worse shape than i began and several hundred dollars out of my pocket to pay for this which f*****g infuriates me to think about ill resume doing my own thing. Though on the bright side lessons were learned both about training and the quality of coaching. Looking back i wish i had done this after the first month with him but i suppose i wanted to put my trust in him and follow through. Though there were many warning signs i did see along the way. Anyways at the beggining of this month after testing and finishing off the last month of his training cycle, ive begun doing my own thing, well more accurately following the advice i came across on the web of Mike Caviston director of fitness for Naval special warefare.
For those interested in going to bud/s this is THE most valuable resource on preparing for the pipeline have come across thus far as well some really valuable training info in general. The info can be found on sealswcc.com on which he is the moderator. Most the forum posts by member are junk but Cavistons stickied posts on the top of each sub forum are gold. Its free for all to look at for anyone and also doesnt require for you to create a user name or anything like that. As well he has a template called ptg on the site for preparing for bud/s which is what ill be following for awhile and started at the beggining of this month. My ship out date may have to be pushed back some because of the last couple months of training depending on progress from here out, i am in no rush to leave unprepared. In the mean time i will be saving up for some proper coaching.
As well id like to say oldbloke was spot on with his recommendations as im sure most agree. Looking back i wish i had followed something along what he recommended and not got mixed up with this coach, not that i didn’t think it would be effective but rather thought they were great recommendations, but thought id be served better by having a coach. Which in those regards quality quality quality. Hopefully my experience will help those in my same position. I think it says alot about the fitness industry and its quantity rather than quality.
Hi Ami,
Good to see you back on the forum - wondered where you had got to - shame you have had to return with disappointments.
A few thoughts:
COACHING
I think you are wise to follow someone with special forces insight - going straight to the horses mouth would always be my number 1 choice.
Number 2 would be a coach with triathlon or running experience, perhaps depending on your area of weakness (running versus swimming).
It should be someone with a background in coaching atheltes to your target standard.
CURRENT FITNESS
I suggest you do time trials of all of your events - swim, calisthenics, 1.5M and 4M runs over the next 2 weeks or so and establish exactly where you are at.
I could only spot 1 obvious 1.5M trial in the whole of the above posts.
Then you need a plan to improve the necessaries. I get the impression you are most worried about your running.
RUNNING TRAINING
I dont want to overload you with yet more advice, but from a scan through your above schedule I see an almost complete lack of quality fast running that
approaches your target paces. This can be developed starting with shorter distances first - using a short to long approach.
Easy runs : are done at 10-11 mins per mile and often only for around 30 mins. There is a school of thought that supports high volumes of easy paced running
- however the durations recommended are of say 50 mins plus for each run. And allow for a later peaking phase. So even if this style worked for you
the distances you were prescribed were too short.
Personally I have doubts about this approach - if the athlete is older, has little sports background, is poorly cooordinated and has a silent
introverted personality it may work over a long period of preparation. By the way this is a personal predjudice/observation. I tried it once for 4 weeks
and went nuts.
Intervals : Rather Slow. Essentially all your intervals seem based on something like the Daniel vdot formula that is based on your current best pace but no
relation to the required target pace.
I spotted a 4x200m reps in 44 secs which is spot on target 1.5m pace. But a significant tail off in your 800 and 1000m times - a long way from target paces.
Suspect it is your inclination towards speed / power making the 200 pace easy for you.
If I could suggest 2 single hard runs per week for you I would say
i) 400m -1000m intervals trying to extrpolate your 44 secs per 200m up through the distances over a period of time. Short to long model essentially.
iii) A hard sustained 40 min run (tempo run).
I dont believe in crucifying athletes but you need to get out of the comfort zone probably twice per week. You had some success previously using a continually
hard training approach last time around but felt crucified by it. Reckon you need something in between that and the pedestrian stuff you have done.
And try entering some local road races - it spices up the goal setting.
By the way the fitness industry is not generally designed for Seal Team candidates, serious runners, swimmers etc.
Ami, as you recognize from my manual, keys for preparing for SOF selection courses, no different than any other training objective, are working backwards from the target by way of it’s constituents (cultural, psychological, technical/tactical, physical).
BUD/S is unique due to both all of the timed standards as well as the non-timed yet highly competitive requirements that together amount to 12-16 hours a day, Monday through Friday, of varied forms of structurally demanding work.
Thus, the screen test is one thing, the timed standards once you’re in phase are another, and the biggest picture is ensuring the transitions from civilian, to boot camp, to post boot camp, to indoc are as smooth as possible.
The problem is that boot camp is a joke (detraining occurs) and the subsequent training loads in the pre-BUD/s stage are also quite small compared to what actually happens in 1st phase.
I cannot stress enough the importance of inoculating yourself for 12-16 hours a day of relevant preparation prior to bootcamp. Even though you will invariably become detrained in bootcamp, your re-acquisition of preparedness will be enhanced by having had it before bootcamp versus hoping to develop in afterward.
I routinely work with candidates such as yourself so feel free to contact me privately.
Good to here from you again oldbloke
As far as coaching inwent with your number 2 choice. From what i understand he had extensive experience in both personal performance as well as coaching producing some good athletes (midd-lomg sistance running) ive also read alot of quality information he has put out as well. Assuming this is all factual, i stuggle to understand why he seemed so baffled as to why i was not progressing, when for me, it seemed like it was all written there in black and white. Reading his works/ accomplishments and then conversating with him almost felt like 2 diffrent people, to say the least it was strange. For all i know maybe i just wasnt worth his time/effort. Who really knows what the deal was, but i do know i couldnt waste any more time /money.
Heres a summary of the training with some of my thoughts:
So as you know my first ~6 weeks training i used an outline by james smith for preping. Though obviously my interpretation / execution of his ideas om sure fall short of how he would execute training. Anyways for running he suggests the use of jack daniels running system.
I see jacks system as a multi paced system which you introduced to me. He uses 5 main running intensities with possible variation obviously.
Repetition “R” pace- mile pace- w/r 1:2-3 - 2min max- no more than 5% of weekly mileage in a single training session - speed and economy*
Interval “I” pace- vo2 max work- 3-5kpace- w/r 1:1- 5min max- no more than 8% of weekly mileage in a single session
Threshold “T” pace-improves ability to clear blood lactate- 1hour race pace- w/r 5:1- no more than 10% of weekly mileage in a single session
Marathon pace “M” pace-no more than 20% of weekly mileage in one session
Easy run “E” pace- makes up the remainder of weekly mileage used for recovery and building aerobic capacity and economy- and under of mile pace. Long runs are done at this pace though limited to 25% of weekky mileage in a session
jack uses essentially block periodization. Generally- Base building “E” focused then speed “R” focused Though from here one R is secondary focus then aerobic power training focus "I’ (most stressful phase) then aerobic cap focused “T” during competition phase . 2-3 hard runs/week- hi /lo sequencing. of coursethis is just a general review and basic training principles still apply.
James suggests a weekly run of each of the running intensities above using hi/lo seq. Witj adjustments based on your self
Over all for my first go over those ~6 weeks went well. Looking back what i would have changed is lowered the amount of hard sessions and not have progressed so fast in volume. (Thought the increase in volume wouldnt be a problem because of previous running exp). Or maybe just follow the same plan and taken an unload week sooner than week 6 and things would have been fine.
So i dug myself into a hole alittle bit and backed off for about 2-3weeks (which i feel was alittle excessive) with just easy running then tested cals swim and run. Cals (dont have the exact numbers with me) push x 80s, pull up x 15, sit up 70s. Swim 10:30, and 1.5mile run 11:40min. This test was actually done in my first week or so with the coach.
1.5mile was tested at the end of every month from here out
first month with coach
mainly frequent (4-5days/week easy runs) 20min to 40min.
And
2x/week- what he called “cv” which is essentially threshold work done at a pace you can hold for 30-45 min, for me the pace was around 9 min/mile. The total volume these sessions built up to ~2000m each. Started with 400s and built to 2 x1000m by the end of the month. W/r was normal threshold type work recommendation of about 5/1 with easy jogging.
1.5mile test at the end of the month
13:20min!!!
To be honest i wasnt suprised. We had a phone convo shortly after and i asked him if he expected this kind of performance and i pointed out i had gotten slower by almost 2mins. His reply along the lines of, i didnt expect your times to get.much better but definitely not worse, then added im slowly building you up, base bullshit, you told me you didnt plan on leaving for awhile bullshit.
2nd month
Same easy runs as above
1x/week cv- progress from 2x1000m–> 6x1000m- over the month
1x/wk tempo - couple mile repeats built to 4M tempo run- session volume was steady throughout month-
1.5M test after 2nd month- 12:40- so alittle progress- def from the cv work - and only.once it built to a stimulating volume so essentially the last 1-2 wks only gave me any overload- tempo was just to slow to the volume- he had me using his run calc based on my 1.5M times and it had me running these at 10min/mile for tempo pace. Looking back I should have just added intensity to this, . But i wanted to follow through and trust in his decisions.
3rd month
Same easy running as above months
1x/wk of ea:
800m pace session- progession 8 x 100m --> 4 x 200m- w:r 1:2-3 easy jogg for these
1.5M pace session- 6 x 400m --> 3 x 800m- w:r 1:1 easy jogg rec for These
Cv - 5 x 1000m the whole month
1.5M test at end of 3rd month - 12:40- so i maintained fitness- which is pretty obvious why after reviewing training. 800m session and 1.5M sessions were essentially ext tempo the whole month. And cv session was the same volume and intesity that inhad built to by The end of the previous momth, the 3rd month these didnt progress at all.
This test was done at the beg of this month andnthe next day i descided to move on and train myself. He tryed first blaming what i was doing outside running which i purposley droped swimming completley for last 2 months and strength training and cal work were at low loads intentionally to make sure this running got sorted out. His second guess was im fast twitched and need faster running that i must not respond to distance running training. Thisncould be partly true but i call BS. He wrote uo next month of planing for a “fast twitched runner” and it was garbage and descided to do my own thing.
Currnt fitness:
Since on my own ive tested everything ober the last week or so.
Run training:
I agree quality was lacking. This will.be changed
The whole easy run thing im still trying to figure out myself. So far it seems to me misinterpreted information, maybe people misunderstanding aurthur lydiard and turning it in to ugly step child of.what he really.writes about run training
Your suggestions for training are spot on with my plan (mike cavistons.work) moving forward. Threshold and speed every week for awhile at least.
Why am i so focused on running. Mostly based of my experiences in the pipline and what i saw. I was one of the stronger runners in my class and i always thought this helped me greatly. Mike caviston wrote about running performance having a significant higher correlation with success at bud/s than any other fitness metric (swim times , cals , max strength ext). So this kind of solidified my thinking.
If you have the time to look at the ptg written by him id be interested to here your thoughts.
Thanks
Hi james everything you said is heard for sure and appreciate the input.
12-16hours of training a day seems like a significant amou t more from what i can see being done by your athlete in your manual. May be your refering to things beyond physical prep, like mental.prep, special skills prep ect ect. I dont doubt your recommendation as you are working all day in bud/s, but was just making an observation of the athletes workload which is still undoubtedly high loads.
As well have are you familiar with caviston and his ptg prep outline and works in this area. He does attack preping from a very similar angle as you ie build up loads of relevant training. But there are diffrences of course.
If your athlete in your manual had say 1 year to prep would he have followed the same weekly outline as 12 wks but just spread out the loads more and built to the same general training loads?
Seems too me you do not respond well to easy paced runs - this is not unique - and neither do I.
The Jack Daniels method is a version of multi paced training. It is based on energy systemsto put it simplistically. The Frank Horwill method is more focussed on a range of target running paces. In my opinion it is more suited to slightly more experienced runners able to fine tune running pace. It also helps greatly if you are part of a training group in which you can attach yourself to slightly quicker runners to pull you to a higher standard.
On balance I would say JD more suited your background in the early stages of training.
It looks as though the move from JD based multi paced training to regular easy runs degraded your performance. The cv stuff was probably ok but but the loss of JD paced intervals was a problem.
From my personal experience. My goal was to race at around 6min/mile pace. So all my steady state daily runs were targeted to achieve around 7.5-8 min miling. My threshold runs were aimed at 7mm. My intervals were 400m to 1M all aimed at faster than 6mm. And that was the logic.
For continous runs I just measured courses and pushed up my splits and overall times as much as I could. Naturally there were peaks and troughs but the trend was upwards.
For intervals I tried to hang on to team mates that were a couple of mins faster than me over 10k.
This does not work for everyone since it is a bit intense and you need to know when to deload, but it suited my mentality.
As to the thinking behind easy runs. There is some corruption in thinking in my opinion as well. Lyddiard said he was not proposing LSD (Long Slow Distance) - he considered that a separate theory. His belief was in reasonable quality aerobic running. To put in a nutshell for elite athletes 100 miles per week of good quality running rather than 150 miles of jogging.
I will take a look at the Caviston material and give you my thoughts.
Easy runs- From my understandings of arthur writings easy runing was done during the build up to peak mileage. Snell built up to 100 mpw, in only 3 weeks during in his olympic year 64 or 60 i forget which one. An important point is snell built up to this after years of training. I believe he said easy runs were only done to enable the athlete to reach peak mileage as fast as possible as other running would interfere. So it enables you to push mileage to new heights and focus on that soley with out getting colume related injuries. So this could possibly mean easy runing could work in theory, but only forna short while, and only inspite of mileage increases. If one keeps running 5 days a week for 30min at this pace adaption wont occur. Mileage must be increased. Of course this is my understanding. It makes me wonder what kind of progress if any you would get off just building mileage substantially witb just easy running. If any i assumen it would be more so in longer events. But after this was marathon conditiong phase, which lasted for months, in this phase these lengthy runs easy runs started adding intensity, but only in the form of various lengthed ,of what people call tempo runs today. Theses runs were just all high quality aerobic runs. Maybe this is what you refer to sas steady state. The longer the run the slower the relative pace, the shorter the run the faster the relative pace but still both much faster than easy running but still aerobic. And i think people fail to see speed work was also done in the form of strides or seasions like 400m x 10@ mile pace with full rec to either maintain or develop speed in these phases depending on the athlete, the key here as he says is tontouch speed but not induce an early peak by keeping lactate under control. Then of course he did the hill phase then introduced the lactate gut busting workouts to peak for comp whilst dropping mileage. And keeping some key runs (long run) to hold aerobic adaptions during comp season.
As well my coach i feel used a multi paced system. Ie 800m paced sessions, 1.5M paced session, cv which is ~ 10k paced session depending on runner, he just had his own name for diffrent paces. And i dont think his goal was to really to make easy runs a stimulus by increasing volume or intensity with them fornstimulus. I think they were just for rec purposes. His stimulus sessions were the tempo, cv, 800m, 1.5M paced sessions which is all dandy and think would have worked fine. I just think his application of progressive overload was just not there. The sessions werent stimulating any fitness adaptions… they didnt progress, well thats not completley acurate the progress by extending the distance of each rep of the said session. Which the stimulus was obviously to low. The only session i progressed on the whole time is imo is the cv. But once i started to see adaption with the load he kept it the same for a month.
And the whole extending the rep thing im sure worked but again the starting and ending stimulus were just too low. Maybe it works better with more experienced runners that are close tontheir genetic limits and inly take seconds off there race every couple months. Me im a begginer at this point and times should be droping by the week.
Which means my all my training paces (which are based off current race performace) become less relevant alot faster than an experienced runner. So progression should account forntjis and thats why i think his trsining didnt work. If that makes any sense
The key is to spread the work around over the course of 12-16 hours, which is why you saw in my manual the instruction to complete workloads by the end of the day. While BUD/S days are 12-16 hours they are not 12-16 hours of continuous work (except for Hell Week). So in order to most effectively mitigate the difference between not being at BUD/S and being at BUD/S the the key is to ramp up the daily workload as well as intermittent training over the course of the day.