I've got a fever...
This means that training at 10-K-race pace, 8-K tempo, 5-K speed, 3-K alacrity, one-mile intensity, 800-meter quickness, and at maximal velocity will be beneficial.
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
(1) On a day when you are feeling rested and energetic, warm up until you feel loose and totally ready to run intensely. (2) Move along fluidly for 1200 meters at your current 5-K pace. (3) Recover with just one minute of light jogging, and then blast 800 meters at close to all-out intensity (or at least faster than your vVO2max). (4) Enjoy three minutes of easy-jog recovery, and then hit 7 X 400 at faster than 5-K tempo (shoot for four to five seconds quicker than 5-K alacrity), with equal-in-time-duration recoveries (if your 400 takes 90 seconds, jog for 90 seconds to recover). (5) Jog lightly for two miles to “cool down”.
(1) Run 400 meters at what feels like 5-K pace (if you don’t know your 5-K pace, simply run the 400 meters intensely; on an exertion scale from 1 through 10, with 1 representing the easiest-possible intensity and 10 corresponding with maximal effort, your 400 should feel like a 9). (2) Do 3 chin-ups. (3) Complete 40 sit-ups. (4) Perform 15 squat thrusts with jumps (burpees). (5) Do 15 push-ups. (6) Complete 30 body-weight squats (fast intensity). (7) Run 400 meters at 5-K intensity again. (8) Do 12 squat and dumbbell presses (with 10-pound dumbbells). (9) Perform 40 low-back extensions. (10) Complete 10 feet-elevated push-ups. (11) Do 15 bench dips. (12) Complete 15 lunges with each leg. (13) Run 400 meters at 5-K effort. (14) Repeat steps 2-13 one more time (for two circuits in all), and then cool down with 2 miles of light running.
I can't imagine doing the circuit workout-I'd have to go back to HS or an indoor track to have access to all that stuff near a track. Do you buy the theories? Or are you more into the traditional LT training methods? Are you going to try this out?
I've done super sets for marathon and marathon circuit training. Will be running Frankfurt marathon late this week. One of my friends ran Berlin Marathon where he'd used super sets. He was much faster for this event (3.07) than the other running pals who had done conventional training and who are faster on other distances.
Note that it is possible to do the circuit training for marathon if you have access to a track:
http://www.pponline.co.uk/encyc/running-training-workouts-for-a-variety-of-running-events-118
Do you think that it is too much to do the super sets and marathon circuit training if you have two quality sessions in a week and the average mileage is about 75 km?
I feel pretty sure that Anderson's training ideas are just right for me. Jack Daniels' ideas are also fantastic but I really love the above challenging training types. Do any of you have experience with Owen Anderson's training?
Cheers,
Paul