Breaking the Wall

Faster than last week is good. Last week you dropped to 33.x 200s instead of a fifth 400--obviously faster than 69-70 second pace. You clearly have more power. So, what would happen if you went out in 33 and just kept going?

Hey Sasha,

I decided to focus on the Utah Marathons next year. I am having Demetrio write up workout plans all the way through St George. I was curious if you would also show me how you would coach me through this next year with the goal of peaking for the Salt Lake Marathon and St. George, with the other marathons having small tapers but no real peaks. I just want to gather information now, and then I will decide which method to use. Please let me know if you are willing to write something like this up.

Thanks, Seth

Eric - funny you asked. Tyler timed a few 200 splits and they were 33. So I was going out in 33 and then not holding it. This was faster than last week, but slower than two weeks ago. However, two weeks ago Derek was pushing the pace, and I was sitting on him.

Seth - I would say the key workout for you is 15 mile tempo at 5:30 pace on a flat surface in ideal conditions at 4500 feet. Do that once a week. Adjust for the conditions as necessary. Some variation is possible - e.g 4x4 miles or 3x5 miles at the same pace. The other key element is not to skip days, run at least 10 miles per run once a day (the second run can be shorter). The third element is speed maintenance/development, and that will depend on where your speed is currently at, and on some individual qualities of your body that I am not familiar with. You need to be able to run 800 in 2:00, the mile in 4:15, and a course like the current Draper Days in 14:45. You definitely fail right now on the 5 K, but the question is - do you pass the 800 test, and how about the mile? This will provide the insights as to why you fail the 5 K test. If you fail the 800, shooting from the hip I would recommend 5x400 as close to 60 as you can with as much rest as you need. If you pass 800 but fail the mile, 3x800 in 2:07 with as much rest as you need. Or a ladder - 1000 (2:40), 600 (1:34), 400 (60), 200 whatever you can with as much rest as you need. If you pass the mile, 4x1 mile in 4:40, or 3x2000 in 5:50, or 2x1.5 in 7:00. One speed development/maintenance session a week.

Pay close attention to how you are feeling, and to whether you are improving in the areas of speed and endurance. The training must be adjusted if your body is not handling it, or if it is not producing improvements.