cappy, on 27 August 2011 - 04:46 AM, said:
I'm not exactly sure what you're question is. If you read it back to yourself, you don't actually ask one
If you want to talk about going sub 3 there is a great thread here where lots of guys discuss it
Lots of interesting and different approaches to the goal. Hope this helps
Cappy: Runner500s question is in the thread title. Runner500 asked: Aerobic Capacity. What specific types of WOs are best for the purpose?
In his post he stated:
All ideas welcome.
By aerobic capacity I mean being able to run faster without bordering onto the lactate zone. My MP (Mara pace) is around 4:30/k. I'd like to run @ around 4:15/k in around 6 months to a year. Hence the question.
I saw it as more a conversation starter- a way of sharing than a direct request for a solution. A bit rhetorical even. Everyone has a workout tbat they think s best for developing the ability to hold their expected marathon pace?
Runner500 Lactate's response probably explains why you haven't received much help. Also, there is an unwritten law: "Thou shalt not tread on other coaches toes or confuse his charges with conflicting information."
Given your coach has a long-term view, I would say he is placing a fair bit of emphasis on building your aerobic capacity. All running helps with building aerobic capacity. For me, the combination of lactate threshold; low-intensity aerobic; a little bit of anaerobic-bounce work; and solid endurance running helps with my aerobic capacity - and hence (I'm hoping) my ability to maintain a certain marathon pace is set right. In other words, a combination of all my specific sessions over a period of time.
It took me a far while to get the mix right (or what i think is right). Your coach is best to tell you what he thinks will work for you.
In regards to developing aerobic capacity for the marathon: The session i think works best for me (it wouldn't work without the other sessions to consolidate things), is my Saturday lactate-threshold session. This is 3x6k at my marathon pace. Other guys I know do 12k in one hit, while many others race Cross Country. That is for me not necessarily you. Your coach could maybe tell you why.
Coaches need feedback. A good charge will devote time to learning how to communicate with his coach. A coach needs to know all your concerns and gaps in your understanding. The great coach, Arthur Lydiard, insisted that a good coach is one that can explain why sessions will work for the athlete. And good acharge is one who picks their coaches brain for as much info as possible.
My apologies if I have tread on anyone's toes. I tried to answer the question without doing so.
Edited by iRonnie, 27 August 2011 - 03:43 PM.