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Thread hijak alert- Hey mate can I "run" something by you.
sure np !QuoteI want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?
nice!
imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.
your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.
volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.
imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.
one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.
also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.
finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.
even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.
taking time off or missing days won't hurt you too much. it hurts more mentally than physically.
just my quick 2 cents!
pc!
Thread hijak alert- Hey mate can I "run" something by you.
sure np !QuoteI want to run twice a week and eventually build up to a decent 5k time in the future (5-6 months away). I was thinking something faster 1 day (intervals/sprints/etc) and 1 slowish day (building from 3-5-10ish). End goal is a relatively fast 5k time and some overall endurance. Any advice?
nice!
imho, the more "volume buildup" you can do, the better. it's more important than speed training, especially early on. BUT, it's easy to work that in on the speed day.
your speed day can consist of:
- very light but "long" warmup (ie 1 mile to start)
- intervals/strides: don't be so strict with work/rest ratios early on, ie if you want to do 4 x 400 @ 5k pace (and eventually 8-10 x 400 or 4-6 x 800, or 3 x 1k), try to get it done given whatever work/rest ratio you want, but don't be disappointed/upset if you need to take more recovery etc. even at the correct paces, intervals aren't easy. so don't be super strict with them. try to keep it mentally stress free & fun.
- very light but "long" cooldown (ie 1 mile to start) .. can eventually finish off w/ however long you feel comfortable with that day.
volume day could simply be:
- light & steady, building up safely, anywhere from 15 minutes to an hour as the weeks progress.
imho, don't need tempo or anything like that. the interval/sprint stuff is a great idea because it's fun, keeps your body strong, & it's effective at throwing in some lactic acid. the more long/light stuff you get in, the stronger your heart/lungs will get.
one very important thing the light steady long running does, is give you an opportunity to learn how to relax while running. it's extremely important.
also if possible, do as much stuff on softer surfaces as you can .. soft ie inside of track grass, baseball/futbol field grass etc. i'd do most of my stuff on soft surfaces, then just race on concrete, no problem. soft surfaces keep you healthier & make you stronger.
finally, any sign of issues creeping up, take it serious. running injuries are vicious, but almost always have precursors. need to know when to back off etc.
even the very light stuff can end up causing issues, so have to just listen very carefully to the body, then you're good. don't run through injuries etc.
taking time off or missing days won't hurt you too much. it hurts more mentally than physically.
just my quick 2 cents!
pc!
2020-05-09
bw = 140
STEPPED ON ANOTHER FUCKING BEE YESTERDAY.
man.. talk about pain. excruciating.
the one i stepped on 2 weeks ago, with my big toe, ok that hurt.. but this pinky toe one? haven't dropped that many F bombs in a long time.
felt like a "flaming hot scalpel" for what must have been 15 minutes.. then hurt for several hours after that. i never removed the stinger, so it could still be in there.. couldn't find it like i normally do.
these bees just lay down and die on the pool deck.. then you step on them, game over. lmao. so glad my dogs havent stepped on one.. one got stung years back and he went apeshit.
lmao.
You said you talked to Ben and only a few programs are offered? What was the deal with the risks involved and the results? Are they not doing vertical blueprint?
Thu (7/5/2020)
Daily Activity:
Daily Training: 40 days
BW:
BS 6x60, 6x80, 3x110, 2x120
Split Squat (SS) 8x20, 8x27.5, 8x30
Notes:
Kind of excited about SL training. I'm keen to see the payoff down the road.
are you doing one of the programs specifically?
I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix
I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.
What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?
It's pretty much the same set-up, but its strength day, speed/power day, accessory day.
Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)
I add 2-3 sets into every workout of ATG ankle exercise too
That looks pretty similar. I really liked the backwards sprinting and bounding that was in the vert program. Shame it's not still in the basketball one.
My knees feel the best when I do the reverse deadmill and finish with nordics. Have to admit though I think some of the first incarnations of his programs were better for my knees. I remember doing the hack squat (I think he now calls them VMO squats) was absolute gold for my knees.
They (vmo squats) are in the one I’m doing
Instead of repeating strength workouts it’s step ups and split squats one day, vmo squats and sissy squats the other. Nordics both days
are you doing one of the programs specifically?
I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix
I'm doing knee, plus back, plus upper body, plus basketball haha. It confused the hell out of me at first but I asked Ben about the new programs and he said there were only a few on offer now due to the results they were getting and the risk that went into them. Sucked a little as I was really looking forward to getting back on the vertical blueprint but I trust his judgement on what works best for people. Especially older folks like me.
What's the speed/jumping program like? Mine is basically a strength day (step ups, split squats, nordics), basketball day (drills, jumps, etc), accessory day (j curl, calf, tib, upper), rinse and repeat. Once my ankles are fully back in action I want to return to some running/sprinting. Does the speed program include that?
It's pretty much the same set-up, but its strength day, speed/power day, accessory day.
Here's a look at a week setup:
Monday-strength (step ups, split squats, nordics)
Tues-speed (reverse sprints, forward sprints, shock training)
Wed-accessory (jeff curl, hip flexor, calf, tib, upper)
Thurs-strength (kot squat, vmo squat, nordic)
Fri-speed (reverse sprints, forward sprints, bounding)
Sat-acessory (seated GM, hip flexor, calf, tib, upper)
I add 2-3 sets into every workout of ATG ankle exercise too
Yes I'm Aussie I live in Sydney
are you doing one of the programs specifically?
I did knee ability for about 2 weeks, even though knees haven't been my issue. started yesterday on a speed/jumping program.....felt so good to add that in to the mix
i use an aerobic step for mine.
This is the one I use: https://www.amazon.com/Step-Aerobic-Platform-Black-Risers/dp/B000BO8AAC/ref=sr_1_6?dchild=1&keywords=the+step&qid=1588775907&sr=8-6
The step itself is about 4 inches, and the risers are about 2 inches each. I place it where it hits right at hip when I go down. I place a towel or bath mat on the top so its a little softer. Once I can get 10 reps down and up at a certain height I remove a riser. Last workout was 12 in x 10, 10 in x 10, 8 in x 8 (eccentrics only-was toast by this point)
