24-03-2020, 09:47 AM
Hi REDShift, and welcome to the forums, apologies for not seeing your post earlier.
OK, in answering
1. Please confirm that I should not simply continue running the sub40 cycles, but rather take a 3 day break after (this cycle?) and start again with the off-period and build up.
A. You can look to do 3 to 4 cycles of the program before going onto the off-period and build-up. If you get results from the sub 40 program and you go sub 40, then still stay on the program and we change paces etc while on the program. Please ask for more clarity here, if needed
2. Sometimes I truly have to listen to my body and I skip a day (95% of the time it would be an easy day), but I usually just shift the entire schedule by one day. Is this ill advised?
A. If you miss a day don't try make up, simply move on with the program. In the answer above, it can be used in this reply. You work to achieve consistency by doing the day you missed in the next cycle, so you try to go through the cycle without missing those days. The program is balanced to create a training rhythm which allows you to control all aspects, by developing to where the runner avoids injuries and getting sick. It is all a balance. How often you eat before training etc .. with each cycle you become more in control of what you doing, and you not responding to what is happening to you unexpectedly .. ask for more detail if need be
3. Which day would you replace with specific hill sprint workouts?
A. Hill sprints are not part of the program in the early stages, due to them being high risk and the programs being provided online. Also please elaborate what you mean by 'hill sprints', the program incorporates rolling hills and everything is progressive in nature to achieve the goals. ie.. to achieve a sub 40 .. the program focuses on that and as the athlete progresses, things change accordingly, we don't try to do all the things, we try to do as little to achieve goals and then build forward from that .. do ask for clarity
4. Is sub38 a physical/human possibility within a year's time (assuming I stay healthy and committed) or is that jump too elite?
A. Anything is possible however it depends on the athlete's individual ability, as to how quickly this occurs. The programs have been used at a high level with athletes running a sub 29 minute for 10k on a similar structure. This was during one on one coaching in a group environment
There we go
many thanks TheEd
OK, in answering
1. Please confirm that I should not simply continue running the sub40 cycles, but rather take a 3 day break after (this cycle?) and start again with the off-period and build up.
A. You can look to do 3 to 4 cycles of the program before going onto the off-period and build-up. If you get results from the sub 40 program and you go sub 40, then still stay on the program and we change paces etc while on the program. Please ask for more clarity here, if needed
2. Sometimes I truly have to listen to my body and I skip a day (95% of the time it would be an easy day), but I usually just shift the entire schedule by one day. Is this ill advised?
A. If you miss a day don't try make up, simply move on with the program. In the answer above, it can be used in this reply. You work to achieve consistency by doing the day you missed in the next cycle, so you try to go through the cycle without missing those days. The program is balanced to create a training rhythm which allows you to control all aspects, by developing to where the runner avoids injuries and getting sick. It is all a balance. How often you eat before training etc .. with each cycle you become more in control of what you doing, and you not responding to what is happening to you unexpectedly .. ask for more detail if need be
3. Which day would you replace with specific hill sprint workouts?
A. Hill sprints are not part of the program in the early stages, due to them being high risk and the programs being provided online. Also please elaborate what you mean by 'hill sprints', the program incorporates rolling hills and everything is progressive in nature to achieve the goals. ie.. to achieve a sub 40 .. the program focuses on that and as the athlete progresses, things change accordingly, we don't try to do all the things, we try to do as little to achieve goals and then build forward from that .. do ask for clarity
4. Is sub38 a physical/human possibility within a year's time (assuming I stay healthy and committed) or is that jump too elite?
A. Anything is possible however it depends on the athlete's individual ability, as to how quickly this occurs. The programs have been used at a high level with athletes running a sub 29 minute for 10k on a similar structure. This was during one on one coaching in a group environment
There we go
many thanks TheEd