Quote:
Originally Posted by browna
I guess...I just don't know how you'd build up first the endurance, then the speed that the guy you quoted had, without running, at some point, for 3-5 hours to start.
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It's called the push-pull (or polarized) model of endurance training. You can't be running competition miles to train for something, so you need to train your system to be able to cope. This means raising VO2max, %VO2 at lactate threshold, and vVO2max (velocity at VO2max).
It basically consists of training perhaps 30% - 40% at above VO2max (high intensity interval training), with your other 60% - 70% below aerobic threshold (which is VERY light). In this way you not only get the benefits of endurance (more mitochondria, capillary density) training, but also the speed component and higher lactate threshold (which allows you to run faster, longer).
I'm surprised he didn't get any stress fractures.