Props to the interviewer. Incredibly well thought out questions, prompting, opene ended enough to let the speaker branch out and flesh out the important parts. Great interview. And this is from a powerlifter,
Very detailed interview. I especially like Chris training program that included an ironman distance every weekend for 20 week for 8 years. Currently, Chris is capable of running a mile under 6 minutes. Could he maintain that till he is 80 years old? Thank you
1 month strength with 1 metcon/day. then. 1 month strength (for reps) with 1 metcon/day, endurance program 3 days/ per week. then 1 month strength 4 days per week, 1 metcon/ per day, endurance every day. Repeat. Your endurance should balance out the rest of your training. IF you have volume strength work programmed for that day, do low volume max-out endurance intervals (1:1 repeats at the track, etc.) IF you have lower- volume high intensity lifts where you are hitting close to heavy singles or above 85%, do volume endurance such as back-to-back metcons with 10-15 minutes rest between, then go for a long run after (5k run). Again, you don't want to just follow and endurance program and add that to your current training because you will get mixed results. You entire training must be balanced between strength and endurance, volume and intensity to create a steady stream of stimulus for your body to adapt to and improve.
Since nobody replied this is my understanding. The formula is based on the percentage your pace decreases as you double the distance. You will need to do some maths. If you run a 400m in 1minute that's a 2:30 min/km pace. If you then run 800m at a 3:00 min/km pace then you slowed by 20% when doubling the distance. Double again and at 1600m (1mile) you would probably be running a 3:36 min/km pace. The better your threshold the lower that percentage should be. If you get your percentage low enough then you probably need to start focusing more on speed.
Props to the interviewer. Incredibly well thought out questions, prompting, opene ended enough to let the speaker branch out and flesh out the important parts. Great interview.
And this is from a powerlifter,
+Fuzzy's Power Gym Came here to say the same thing! Really good interviewer.
Excellent, excellent interview. All business approach, and brought out so much helpful information. Really great job.
Best interview I've seen with Chris yet. Good stuff guys, thanks Chris :)
Good stuff Coach, great interview.
Very detailed interview. I especially like Chris training program that included an ironman distance every weekend for 20 week for 8 years. Currently, Chris is capable of running a mile under 6 minutes. Could he maintain that till he is 80 years old?
Thank you
1 month strength with 1 metcon/day. then.
1 month strength (for reps) with 1 metcon/day, endurance program 3 days/ per week. then
1 month strength 4 days per week, 1 metcon/ per day, endurance every day.
Repeat.
Your endurance should balance out the rest of your training. IF you have volume strength work programmed for that day, do low volume max-out endurance intervals (1:1 repeats at the track, etc.) IF you have lower- volume high intensity lifts where you are hitting close to heavy singles or above 85%, do volume endurance such as back-to-back metcons with 10-15 minutes rest between, then go for a long run after (5k run). Again, you don't want to just follow and endurance program and add that to your current training because you will get mixed results. You entire training must be balanced between strength and endurance, volume and intensity to create a steady stream of stimulus for your body to adapt to and improve.
Where did you get that shirt? It's amazing.
how did you get % between 400m and 1 mile
Since nobody replied this is my understanding. The formula is based on the percentage your pace decreases as you double the distance. You will need to do some maths. If you run a 400m in 1minute that's a 2:30 min/km pace. If you then run 800m at a 3:00 min/km pace then you slowed by 20% when doubling the distance. Double again and at 1600m (1mile) you would probably be running a 3:36 min/km pace. The better your threshold the lower that percentage should be. If you get your percentage low enough then you probably need to start focusing more on speed.
1m is 1500m not 1600m