Hello everyone,
With my previous post, I was able to gather some amazing tips with regards to how I should approach resistance training with my client.
Having the resistance training portion of the program in place, I was hoping I could now request feedback on the true meat and potatoes: the actual running program.
Previously, after a few years of dedicated running with other coaches, my client is still stuck at 5:30 in the marathon. As someone who aspires to hit a 3:45 marathon, what specific metrics / protocols can I use to determine whether her main limitation is speed/power or aerobic capacity? I would assume that the gold standard for detecting aerobic deficiency is heart rate / lactate measures at submaximal exercise intensities, while speed and power can be gleaned via simple explosive exercise tests such as sprints.
In the hypothetical case she possesses significant deficiencies in both areas, what periodization scheme would be optimal to follow in preparation for a marathon? Although I am aware that there are several ways to skin a cat, after contemplation, there is one course of action that stands out in my mind in order to optimize her performance come event day. I would be infinitely grateful to have your take on it:
1) Preparatory phases: Follow a purely polarized distribution emphasizing as many easy miles as possible and contrasting that with pure neuromuscular work (strides, uphill sprints, intense resistance training) devoid of metabolite production. Sprinkle in a minute number of threshold / race-pace sessions.
Precomp phase: Progressively transition over to a more pyramidal model, increasing emphasis on race-pace and threshold sessions in line with the principles of specificity.
Comp phase: Have majority of key sessions be completed at race-pace. Sprinkle in high intensity sessions. Majority of training volume continues to come from easy miles.
Some aside questions / notes: At what point would you advise me to attain peak volume? Should easy miles (zone 1 based on 3-zone model) constitute roughly 85% of total running volume throughout, in line with the training practices of world-class athletes? My assumption is that the answer is no – given that total running volume is significantly less, I’d have the luxury of prescribing a greater proportion of her running within zone 2 without being prone to overuse issues.
As always, thank you immensely for your time and invaluable insights!