IndianaRunner

[RyanFerguson]

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An interesting take on the benefits of intervals to both fit and unfit people. The abstract gives you the gist of the research, but I suggest reading the whole thing, it is pretty tame compared to most journal articles. What it shows is that for both types of people an interval workout of 1 minute on and 1 minute off 10 times, or a total of 20 minutes is enough for a person to get fit. The intervals are at about 90% of maximum heart rate and the workout is done twice a week. It reminds me of the T-max workout that I have read about for cycling where it a 1:30 on and :30 off as many times as you can. I tried that bike workout when I used to bike 40-60 miles a day and got to seven repetition before I puked so I believe in intervals of this nature. The only thing I am uncertain about is the direct implication to distance athletes, it tries to reason with evidence that short burst of high Vo2max exercise is just as beneficial as long slow running, but I have yet to be convinced either way.

[TheChasePack]

Bob Schul is the only American with an Olympic Gold Medal in the 5000 and this reminds me of his training under Igloi. There is another successful runner/coach that trained this way but I am blanking the name. Intervals 5+ days a week and several of those intervals were 110 yards. Things like 40 X 110's. The drawback to this type of training is that it takes forever. I remember reading about 3 hour workouts because of the rest between the short intervals and that they were getting the cardio benefits of a 3 hour run while only spending 90 minutes actually running. I can see the logic in this type of training if you can put in the time. Building fast turnover AND cardio at the same time seems like an ideal situation. This idea would probably be a direct supporter of heart rate monitor training as well.

[Nike_Guy]

Jim Ryun's high school workouts were similar to this pattern. Jack Daniels talks about it in his DVD "Jack Daniels, The Art and Science of Running".

Example week from his junior year in high school:
Sunday - 10 mile run
Monday - 2 x 3000, 2 x 1500, 2 x 800, 2 x 600, plus some 200's.
Tuesday - Speed work
Wednesday - 50 x 400 @ 69 starting every 3 minutes with weight lifting sessions after every 10. Bear in mind Ryan was about a 3:56 miler by this point. So he's basically running his 400's at mile race pace PLUS 40 seconds. That's pretty pedestrian.
Thursday - 18 x 800 @ 2:45 ea which for Ryan would be a slower than tempo/ threshold pace.
Friday - Fartlek on the track.
Saturday - Race

All of the repeats were done on a cinder track while wearing spikes.

Ryan's h.s. coach was an old swimming coach.