Bio_McGeek wrote:
Hello All: I am teaching a class called Maximizing Human Performance. Students are currently writing training programs for the following three scenarios:
10k runner training to compete in a hot environment
1500m swimmer training to compete at sea level but living at altitude
“Criterium” cyclist (mild conditions at sea level); Criterium is an endurance cycling event with repeated anaerobic efforts
They will write their programs to address all the limiting factors for endurance performance covered by Joyner and Coyle in their 2008 paper as well as a lot of basic physiology we've covered in class (half time responses to training and detraining, time for recovery, nutrition etc). Essentially, they are creating training programs from the cell or physiological system up rather than from the performance down.
Once they have come up with their own training programs they will compare and contrast their approach with "best practices" programs.
I'd appreciate it if you could suggest online (free) training programs that would represent "best practices". What I really mean here is status quo, culturally acceptable, programs.
For the 10k I found Hal Higdon's website and this page for 10k: https://www.halhigdon.com/...aining/advanced-10k/
What would you guys suggest for 1500m swim and crit cycling? Other suggestions for 10k run appreciated as well.
Ideally, I am looking for a day by day program for at least 4 wks with the assumption that the athlete is already well trained.
Best wishes,
Jim
[pink]This is why folks at letsrun make fun of slowtwitch.[/pink]
But seriously, that Higdon plan is nowhere near "maximizing human performance." None of the free canned plans acknowledge that top runners at the 10k distance:
a) run way more than 50 mpw
b) run a lot of doubles (i.e., two runs a day)
You'd get a long way by bumping the long run by ~30-50% and adding a second 3-5 mile run to every other day. Also no idea why the speedwork Wednesdays are back-to-back with Tempo Tuesdays, they should probably have an easy Wednesday between hard Tu/Th days.
The BAA advanced plan still has too little distance, but does better prescribing warmup/cooldown/rest for workouts: https://www.baa.org/...10k/train/levelthree
As far as slowtwitch goes, this one is an excellent (but non-canned) manifesto for maximizing performance in distance running: https://www.slowtwitch.com/...Your_10k_PR_258.html -- except that the volume should be pushed higher as the incoming athlete would likely be a pure runner with a base of ~70 mpw+ and able to handle more than this during training.
Edit: example of 10k training for an elite runner - https://www.strava.com/pros/14193073