00:00:00
where we go wrong in training isn't in
00:00:03
understanding the physiology VI toax
00:00:05
lactate threshold Zone 2 any of that
00:00:07
stuff it's not understanding the history
00:00:10
of training why because the history of
00:00:13
training informs us on what we should do
00:00:16
now in terms of interval training
00:00:18
threshold tempos long runs all of that
00:00:22
it informs us much better than
00:00:25
understanding the physiology and this is
00:00:27
coming from me who is a FAL exercise
00:00:31
physiologist so we're going to correct
00:00:34
that today I'm going to walk you through
00:00:36
the history of
00:00:38
training so that you understand how we
00:00:41
got to this point and why some of the
00:00:45
ideas spouted off by influencers
00:00:47
podcasters Etc on what you should do in
00:00:50
your interval training or your endurance
00:00:52
work is off it's like doing stuff that
00:00:56
we thought was correct in the 1930s but
00:00:59
we've evolved since then so let's walk
00:01:02
through it history of training here we
00:01:04
go from way back in the day to present
00:01:07
let's do it so first off I think it's
00:01:09
really important is the history of
00:01:11
training what it can teach us is if we
00:01:15
look at training there's this Natural
00:01:17
Evolution of training right over time
00:01:20
what happens is we bounce between
00:01:23
extremes we say oh no we need to do lots
00:01:26
of endurance work no speed training no
00:01:29
spr rting just lots of long walking and
00:01:32
then what happens is
00:01:35
people have a backlash against that they
00:01:37
say okay that's great but we're going to
00:01:39
do all interval training all
00:01:41
day and over time those extremes narrow
00:01:46
and narrow and narrow because the
00:01:49
successful
00:01:50
Runners are the ones who take what is
00:01:53
worked try something a little bit
00:01:55
different and take on that and learn and
00:01:58
evolve so what we have is from a
00:02:00
coaching and running and endurance
00:02:03
athlete standpoint is we have these
00:02:06
iterations where the good stuff genely
00:02:09
keeps going and we throw the bad ideas
00:02:12
out and we get narrower and narrower on
00:02:16
what tends to work so that we're no
00:02:19
longer arguing over the extremes whether
00:02:23
we literally should do 4-Hour walks
00:02:25
every day or you know hard intervals
00:02:28
every day but we're arguing over how to
00:02:30
balance those things together so if we
00:02:33
understand that Evolution that natural
00:02:36
selection of endurance training it gives
00:02:38
us a really good idea on the trends that
00:02:41
have stuck and those that we've probably
00:02:44
left behind for good reason so let's go
00:02:47
into it so let's start way back in the
00:02:50
1800s this is when running started
00:02:53
taking off in competitions you had these
00:02:55
kind of one-off match races that took
00:02:58
place often at horse track tracks and
00:03:00
there was betting involved and in fact
00:03:02
in the late 1800s early 1900s it was a
00:03:05
big deal and track in distance running
00:03:08
and distance walking was one of the most
00:03:11
popular spectator sports why largely
00:03:14
because of gambling but what we look at
00:03:17
is those who were successful during this
00:03:20
period of time didn't really train much
00:03:22
so this is Deerfoot a Native American
00:03:25
who had the 10 Mile unofficial world
00:03:28
record at that point I never trained now
00:03:31
that makes sense if we look at what life
00:03:34
was probably like in the 1800s is you
00:03:37
you got a lot of natural training from
00:03:40
doing work right walking etc etc so back
00:03:44
then especially it was more more kind of
00:03:48
uh delineated between amateur and
00:03:51
professional but there still wasn't much
00:03:53
training going on in the 1890s you saw
00:03:57
this even more or you saw this to degree
00:04:01
still not a lot of training this is Lyn
00:04:03
Hurst 40 km just short of a marathon in
00:04:06
231 so probably like a 237 238 Marathon
00:04:11
really good back in the day um what
00:04:14
happened was lots of walks in a fear of
00:04:18
overdoing yourself okay again training
00:04:22
was minimal we can see this Alf shrub
00:04:25
this is the n early 1900s started
00:04:28
training started to become become a
00:04:30
thing a little
00:04:31
bit but again what did it FOC focus on
00:04:36
lots of long walks okay and what we see
00:04:41
here is once training comes into it it's
00:04:44
almost like we emphasize theur side to
00:04:46
that extreme degree what do we do we
00:04:49
walk for a really freaking long time
00:04:51
occasionally have a long slow easy run
00:04:55
but not much intensity
00:04:57
whatsoever okay if we look on the other
00:04:59
of the spectrum from the from the
00:05:01
marathon to the mile we have Joe Binks
00:05:03
who set a world record in the early
00:05:06
1900s in the mile in
00:05:08
416 what did he do not a lot of
00:05:12
training but instead of long walks he
00:05:16
just focused on the speed so once a week
00:05:19
he did six times short Sprints plus
00:05:22
finish with a you know hard 400 or
00:05:24
something like
00:05:25
that run fast once a week don't worry
00:05:29
about it again the extremes what do we
00:05:33
have here only fast stuff only long
00:05:37
walks they both get you to some sort of
00:05:40
performance mostly because of you know
00:05:42
Talent as we moved into the the like
00:05:46
1910s what you started to see is people
00:05:49
started taking training seriously
00:05:52
Clarence Dear Boston Marathon champ okay
00:05:55
talked about how he started putting in
00:05:58
longer runs
00:06:00
he acknowledged that he didn't do much
00:06:02
speed work but he uses races as kind of
00:06:06
speed or faster training again extreme
00:06:09
on the endurance side but we're starting
00:06:11
to see people train at a high level the
00:06:13
flying fins in the 1910s 1920s they kind
00:06:17
of modernized in their era training to
00:06:20
degree Pavo nury the famous athlete who
00:06:24
won a bunch of uh gold medals in the
00:06:26
Olympics across several Olympics brought
00:06:28
in the concept of periodization so
00:06:31
instead of one way to train all the time
00:06:34
he said hey we got to change it up he
00:06:36
essentially had a base period where
00:06:39
again those long walks solely endurance
00:06:42
okay but he'd go on up to 4our walks and
00:06:45
then as he got closer to to racing he'd
00:06:49
bring in uh what we now call kind of
00:06:52
fart Lake but essentially what it was
00:06:54
was some variation where he did some
00:06:56
easy or steady running and then he threw
00:06:59
in some short Sprints or short
00:07:02
accelerations or an interval or two that
00:07:05
was fast like a oneoff 400 or a oneof
00:07:08
800 that's fast at the end and then you
00:07:11
know some easier steady running at the
00:07:13
end so what we have with nurmi is still
00:07:17
an emphasis on this extreme side of
00:07:20
endurance but starting to say okay we
00:07:22
need a little bit of this other stuff in
00:07:25
fact later in life he lamented that he
00:07:28
didn't get enough of the other stuff his
00:07:31
training was one-sided too much long
00:07:33
slow running we didn't understand
00:07:37
speed so what you're seeing here flying
00:07:40
fins dominated Olympics they start
00:07:43
bringing these two concepts of speed and
00:07:45
endurance together to a degree
00:07:48
still airing on the side of more
00:07:50
endurance but we're starting to see
00:07:53
their success and people copied them and
00:07:56
then people copied them and decided hey
00:07:57
we're going to improve upon this
00:08:00
but you see the same other side of the
00:08:02
extreme so contrasting nury at just a
00:08:06
little bit after in the late 1920s 1930s
00:08:09
you had Glenn Cunningham in the US who
00:08:13
set the mile world record I believe it
00:08:15
was something like 406 407 at the time
00:08:18
really
00:08:19
fast what did he do he still had one day
00:08:23
of long walks but he emphasized the
00:08:26
speed side much more you can see a
00:08:29
sample week of his schedule Tuesday 2x
00:08:31
600 with that should be 15 minute breaks
00:08:34
Wednesday 4X 400 with 400 meter walk
00:08:38
straights and curves on Thursday then
00:08:40
rest and race he was worried about overd
00:08:44
distance training so that's why he only
00:08:46
had long long walk again you're starting
00:08:48
to see a
00:08:50
mix but in Cunningham he's emphasizing
00:08:53
the speed or quality component intervals
00:08:56
multiple times a week very fast near
00:09:00
race Pace or faster actually at race
00:09:02
Pace or faster okay long rests in
00:09:06
between but you get the idea so where do
00:09:08
we go from there we had
00:09:09
nury and dur side mixing a little bit we
00:09:12
had K Cunningham in his
00:09:14
group speed side little bit of endurance
00:09:18
still wary of of it what we see is a
00:09:22
branching off of these ideas and a kind
00:09:25
of mixing of these so you had the
00:09:28
Swedish ghost Homer the Swedish coach
00:09:31
who introduced flick which was
00:09:34
essentially an extension of what nury
00:09:36
was doing fart lick is essentially you
00:09:40
you know alternate running hard and easy
00:09:43
so in the original version you'd say hey
00:09:46
I'm going to do this Loop and I'm going
00:09:47
to run hard up the hill and then steady
00:09:50
on the flats and then you know fast down
00:09:53
the hill and then when I get to then
00:09:57
easy at the bottom then I'll find
00:09:58
another and I'll run hard up our modern
00:10:01
iteration is doing it by minutes or time
00:10:03
where we might go 10 by minute easy uh
00:10:07
minute hard so you're alternating it
00:10:10
that's that's a fart lake or going hard
00:10:13
from one light post or lamp post to the
00:10:15
next um and going easy in between fart
00:10:18
light what you're seeing is this mix
00:10:21
here at the same time in the
00:10:24
30s uh gersher and reyell said hey why
00:10:27
don't we take these short intervals that
00:10:30
people like Cunningham are doing and
00:10:32
let's do a lot of intervals maybe we can
00:10:34
get faster this way so what we started
00:10:37
to see is huge blocks of intervals you
00:10:41
know 40 by 200 60 by 200 even in some
00:10:44
cases 80 by 200 and these weren't fast
00:10:47
intervals what they were were controlled
00:10:50
so Geller's idea essentially was run
00:10:52
hard to get up to 180 beats per minute
00:10:55
and then rest until your heart rate
00:10:57
comes back down to 120
00:10:59
so these are what we call extensive
00:11:02
intervals so more yeah you're running a
00:11:05
little bit faster but it's endurance
00:11:07
base okay this came about with you know
00:11:11
you could monitor heart rate not as easy
00:11:14
as we do now but this is the technology
00:11:17
that was coming on at the same time
00:11:19
zatek said hey I'm going to run high
00:11:23
volume you know up to 140 miles a week
00:11:27
not always that high but pretty dang
00:11:28
High but I'm going to do it all in
00:11:30
intervals 50x 400 40x 200 mixtures and
00:11:34
combinations of them again these weren't
00:11:38
super fast so estimations again we don't
00:11:41
really know but estimations for zapex uh
00:11:45
400 meter repeats were basically in the
00:11:48
low to mid 70s so faster but still 5
00:11:53
minute pace which isn't that fast which
00:11:57
essentially equates to more of kind kind
00:11:59
of like a Tempo or threshold or critical
00:12:02
velocity type workout instead of speed
00:12:06
so what we're seeing here lots of
00:12:09
intervals but slower intervals again the
00:12:12
mixture of the speed and endurance
00:12:14
component and again sometimes these
00:12:17
individuals would add faster work in
00:12:18
there that's why zap pek would add some
00:12:21
200s and not as many towards the part
00:12:24
but again mostly combining these ideas
00:12:27
but almost all in kind of One Direction
00:12:31
meaning lots of intervals 5 six days a
00:12:33
week you know we're not going to mix too
00:12:35
much what we saw in the
00:12:38
1950s was a split of the intervals so
00:12:41
you had people who said hey we're going
00:12:43
to take the zatek method lots of
00:12:45
intervals every day high volume and we
00:12:47
going to modify it okay and bring in a
00:12:51
little bit more of variation in of
00:12:54
intensity this is where we get people
00:12:56
like mahali
00:12:57
igoy igoy is is akin to if you know
00:13:00
anything about swim intervals that's
00:13:03
what it igoy was short intervals on the
00:13:06
track with very short rest sometimes
00:13:09
longer rest in between sets in varying
00:13:12
the speed up a lot okay but on the other
00:13:16
side you had people like France stanel
00:13:19
who advised Roger banister first guy to
00:13:21
go sub4 in the mile and he said hey no
00:13:24
no no intervals are key but this high
00:13:28
volume interval stuff no we need more
00:13:30
high quality so what stanel did is he
00:13:33
said hey no we need to do 10x 400 but
00:13:37
have them do progress down to mile Pace
00:13:40
right in variations like that and what
00:13:43
you saw here is this split where we have
00:13:47
the endurance-based more endurance-based
00:13:49
intervals with a mixture of speed and
00:13:52
the more lower volume speed-based
00:13:55
interval approach okay the s were the
00:14:00
time of the interval training which
00:14:02
makes sense because if we're coming out
00:14:04
of the
00:14:05
30s where it's long walks the backlash
00:14:09
what is it the 40s and then especially
00:14:11
the 50s lots of
00:14:13
intervals okay and then the backlash
00:14:16
from the 50s of zatek high volume
00:14:19
intervals is no no we need some quality
00:14:22
speed it's the France stample the Roger
00:14:25
banister fast what we get again here's
00:14:29
zat aex uh pulled from his training logs
00:14:32
one of his examples and you can you can
00:14:35
see here between light Tempo sharp Tempo
00:14:38
he does vary the speed more than he's
00:14:40
given credit but it's a lot of volume of
00:14:44
work in the
00:14:46
marathon what we started to see in the
00:14:49
50s and 60s is this combination of both
00:14:55
okay this is Buddy edelin set the world
00:14:57
record in the 60s in the the marathon
00:15:00
American who did so training in the UK
00:15:03
but what you can see in his training is
00:15:05
high volume work combined with more
00:15:09
traditional faster interval training
00:15:11
right we see uh Sprint in there we see
00:15:15
20x 400 and 68 again that's not zatek
00:15:20
60x 400 we're starting to see this mix
00:15:23
in here in the
00:15:25
60s you can see it in edelin
00:15:29
you can see it in other training what we
00:15:31
did is we had the the dis what I'd call
00:15:33
the distance backlash you see it in
00:15:35
people like Percy City Ern vanan Aken
00:15:37
great coaches and then mostly Arthur
00:15:41
lyard lyard saw the interval training of
00:15:43
zatek in the 50s and said hey I think we
00:15:46
can we can do better than this he saw
00:15:49
the intense work of France stampel and
00:15:52
others and said hey I think we need some
00:15:54
of this and lyard was the first one
00:15:58
really to popularize let's put it
00:16:00
together so he kind of takes a page all
00:16:03
the way back out of pav Nery who again
00:16:05
had this 4-Hour walks then introduce a
00:16:07
little intensity Z or lard said no no we
00:16:12
need to do both to a high degree and
00:16:15
this is how you get the results so z uh
00:16:19
lyard ly's key concept was I need a
00:16:24
large base of aerobic work meaning 100
00:16:27
miles a week long long runs quality
00:16:31
aerobic work but then we need to
00:16:33
periodize it meaning we go from our base
00:16:36
training to him his Hill training to
00:16:39
then the sharpening and coordination
00:16:42
phase which is interval
00:16:44
training and during his original
00:16:47
schedules zatek uh why do I keep saying
00:16:51
that
00:16:52
lard during his original schedules lard
00:16:57
was almost took a book out of the France
00:17:00
stanel page of highquality interval work
00:17:03
meaning there were four to 5 days of
00:17:05
intense interval sessions going on now
00:17:08
we later modified that to have it be
00:17:11
three days a week of intense interval
00:17:15
sessions during the sharpening phase but
00:17:18
the big thing for for lyard was this
00:17:23
combination where I realized hey it's
00:17:26
not an either or it's a both and
00:17:29
it's about the timing of it and if we
00:17:32
can get the timing right we're going to
00:17:34
be much better off so that's that was
00:17:38
the big innovation he realized we need a
00:17:41
big base and that helps us and supports
00:17:44
us for the fast interval stuff that we
00:17:47
need to do it's the combination that
00:17:50
matters and then we see people like Bill
00:17:52
Bowerman of the University of Oregon in
00:17:55
the US saying this is great I'm G to
00:17:58
take lard and then I'm gonna mix in some
00:18:01
of stamp's work which is what he he
00:18:04
coined Bowman coined as date to goal
00:18:07
Pace meaning we're going to start easier
00:18:09
slower on our interval work but we're
00:18:11
going to work towards goal Pace Bowman
00:18:14
also you know looked at lard and said
00:18:17
hey during the interval stuff I'm not
00:18:19
going to do this 5 days a week we're
00:18:20
going to have this concept of
00:18:22
alternating hard and easy hard day easy
00:18:26
day hard day easy day or sometimes hard
00:18:29
day two easy days he realized that we
00:18:31
need to give the body time to recover
00:18:34
and if you look up until then whether we
00:18:36
look at Stan's short
00:18:38
intervals zapex intervals every day
00:18:42
gersher intervals before
00:18:45
that there
00:18:47
wasn't as much of a defined appreciation
00:18:50
for alternating hard and easy there was
00:18:54
some degree of it right zatek alternated
00:18:58
sometimes light and fast tempo but there
00:19:02
was always something moderately hard in
00:19:04
even the easy days and bman changed that
00:19:08
again we can see the evolution of this
00:19:11
coming together we can see it in
00:19:13
athletes like Derek Clayton okay the
00:19:16
marathoner lots of easy but even as a
00:19:19
marathoner he's still doing four by Mile
00:19:23
right faster track workout we can see it
00:19:26
in Frank Shorter American gold medalist
00:19:28
should have been two-time gold medalist
00:19:31
who combines lots of volume but twice a
00:19:34
week traditional interval sessions like
00:19:38
1 12200 or mile repeats or 400s again
00:19:41
this mixing of speed and endurance even
00:19:46
for the
00:19:47
marathon okay so we're seeing this from
00:19:50
training from all the way from the mile
00:19:51
5K 10K all the way up to the marathon
00:19:54
these
00:19:55
Trends and then we have the 1980s and
00:19:58
early
00:19:59
1990s the 60s and 70s were the Golden
00:20:02
Age of lard of volume of Frank Shorter
00:20:05
saying hey we need to spend months and
00:20:08
months with good volume and some
00:20:11
intensity in there but lots of volume in
00:20:15
the 80s and 90s were the backlash of
00:20:17
intervals and intensity it's almost that
00:20:20
throwback now they're not saying don't
00:20:22
do volume right we're seeing that that
00:20:24
coming together we're not arguing over
00:20:26
all intervals or all quality
00:20:29
versus only long slow stuff we're now
00:20:33
arguing how the goods are mixed like
00:20:36
literia taught us mix things here's how
00:20:39
I think you should mix
00:20:41
things the 80s and 90s led by the
00:20:44
British with Co and horwell Seb Co Peter
00:20:49
Co his dad coaching them Frank horwell
00:20:52
and then people like Harry Wilson who
00:20:53
coached Steve oette they're saying we
00:20:56
need to refine this mix Co and horwell
00:20:59
said you know what yeah we need the
00:21:01
periodization but it doesn't need to be
00:21:03
strict meaning we don't need months and
00:21:05
months of only easy running and then the
00:21:07
hill phase and then the interval phase
00:21:09
we can mix it all together so yeah we
00:21:12
might emphasize endurance stuff at the
00:21:14
beginning but we're still going to do
00:21:16
some speed we're still going to do some
00:21:18
short Sprints we're still going to do
00:21:20
some fast Hills or 200s or whatever have
00:21:22
you and we're not going to do as much
00:21:25
volume horwell called it the uh five
00:21:28
pace
00:21:30
you know system which basically take
00:21:32
your race pace and then make sure you're
00:21:34
doing stuff that is two paces below and
00:21:36
two paces above all the
00:21:39
time so think of it like this 5K Pace
00:21:42
right you're going to do uh stuff at you
00:21:46
know 3K and mile Pace consistently and
00:21:49
10K and half marathon pace for your hard
00:21:52
workouts okay and there's more variation
00:21:54
to it but the idea is to mix these
00:21:57
intensities together more so over a 10
00:22:01
or two we base period Harry Wilson who
00:22:04
coached Steve Vette took lards IDE ideas
00:22:08
and he said yeah the base is great but
00:22:10
we need a quality base again you see
00:22:12
this battle even on the British Elites
00:22:15
where you have Steve um Steve Vette and
00:22:19
Sebastian
00:22:20
Co going against each other you see Co
00:22:24
taking more interval and a little less
00:22:26
volume and Harry Wilson his coach saying
00:22:29
we're going to take more
00:22:31
volume but we're still going to have the
00:22:33
intensity in there we're just going to
00:22:35
mix it a little bit different so Wilson
00:22:37
introduced the Quality Base which means
00:22:40
instead of just go run your 100 miles a
00:22:42
week some of it steady some of it you
00:22:44
know pretty quick he's going to
00:22:45
introduce tempos and thresholds and
00:22:48
aerobic intervals and fart licks and
00:22:51
things like that and then we'll come
00:22:54
back to this but science played a big
00:22:56
role in
00:22:57
this there was a downside to this so if
00:22:59
you look at the 1990s in America we
00:23:02
latched on to this idea of more the co-
00:23:06
horwell idea of quality that's it but we
00:23:09
went a little bit too far we went even
00:23:11
further than I would say the uh the co
00:23:16
of the world and what you saw in high
00:23:19
school
00:23:20
and you know professional is we sucked I
00:23:24
mean I got I went to high school I
00:23:27
started in 1999 my freshman year of in
00:23:29
the fall I remember coming out of this
00:23:33
where the U us High School sucked we
00:23:36
were slow that's a stat there is on the
00:23:39
on the screen in all of the 1990s only
00:23:42
17 high school kids went sub nine for 2
00:23:46
miles in the 2000s there were
00:23:49
110 in this past year I think there were
00:23:52
something like 30 something at the same
00:23:55
meet 17 in the entire decade what
00:23:58
happened happened we started going super
00:24:00
low volume in super intense intense
00:24:04
workouts BO2 Max Focus
00:24:09
Etc and we suffered our performance
00:24:12
plummeted I was one of the groups along
00:24:15
with Don sage and Alan web and and um
00:24:20
you know daythan ritzenhein and Ryan
00:24:22
Hall that in the early 2000s we all went
00:24:26
back to some of us crazy high volume but
00:24:29
a lot of us even like moderate volume
00:24:33
with you know controlled tempos and
00:24:35
thresholds and things like that
00:24:38
meanwhile in East Africa what were they
00:24:41
doing not what we were doing in the US
00:24:43
lots of high volume work sometimes three
00:24:46
runs a day lots of natural fart lick and
00:24:49
high-end aerobic work meaning you know a
00:24:52
flick that was again high-end aerobic
00:24:55
thresholds tempos progressions and long
00:24:57
runs combined with some really high
00:25:00
quality interval sessions on the track
00:25:03
and they were mixing this together again
00:25:06
periodized but also blending all these
00:25:08
intensities together and they were
00:25:10
having a lot of
00:25:12
success in 2000s what you saw as I said
00:25:15
in high school you saw this at the
00:25:17
professional level as well is we had a
00:25:20
what I'd call the balanced backlash so
00:25:22
instead of focusing on V2 Max and speed
00:25:25
and high intensity intervals we took a
00:25:27
page out of of what we're seeing some of
00:25:29
the East Africans do in terms of success
00:25:32
moderate tie volumes aerobic development
00:25:35
through a mixture of aerobic intensi so
00:25:39
not just strict zones but thresholds
00:25:41
tempos steadies progressions Etc and
00:25:44
then targeted intervals at the right
00:25:47
time focused on Pro progression instead
00:25:51
of again strict zones in this 2000s kind
00:25:55
of balance backlash in the US started to
00:25:59
make us relevant again and especially at
00:26:02
the high school level increased
00:26:04
performance enormously and then we saw
00:26:08
the dividends pay off in the uh
00:26:11
professional side and before I go into
00:26:14
kind of modern training on what we look
00:26:15
at I want to look at the scientific
00:26:17
emphasis as well because again I'm
00:26:19
generalizing here but what we saw is the
00:26:22
scientific emphasis shifted along with
00:26:27
sometimes a delayed effect but along
00:26:29
with some of what we saw in the real
00:26:30
world so in ' 60s and 7s we focused on
00:26:33
V2 Max in the science because it was the
00:26:35
only thing we could really measure well
00:26:39
and at that time we thought okay lots of
00:26:41
aerobic stuff is the key to increasing
00:26:44
V2 Max so it worked out pretty well 80s
00:26:48
lactate threshold came in with uh some
00:26:51
research and we started to pay more
00:26:53
attention to that '90s V2 Max took kind
00:26:56
of a a slingshot back into importance as
00:26:59
we were able to measure it in interval
00:27:02
training was increasingly looked at to
00:27:06
optimize that same in the late 2000 uh
00:27:10
2000s we saw high intensity interval
00:27:12
training introduced and then the 20110
00:27:14
we saw a backlash with Steven siler's
00:27:17
work where he introduced 8020 80% easy
00:27:20
20% hard polariz training and then in
00:27:23
the 2020s we saw kind of other switch
00:27:26
and turn where we've seen zone two
00:27:28
again extreme endurance versus Hit or
00:27:32
sit sprad interal training and the
00:27:35
return or emphasis of critical
00:27:37
velocity the point is even the science
00:27:40
tends to e and flow between intensity
00:27:43
and volume okay or aerobic and
00:27:48
speed it's just what happens because
00:27:51
what
00:27:52
we go against what is in Vogue to try
00:27:56
and find that final little piece and
00:27:59
let's talk about modern training so the
00:28:03
reason we took you through all this is
00:28:05
to see how now we're not arguing over
00:28:08
whether we should do intervals every day
00:28:11
whether they should be all long
00:28:12
intervals or all short whether we should
00:28:14
go on long walks only or run long slow
00:28:18
every day we're arguing over the minute
00:28:21
details so modern training looks like
00:28:24
more
00:28:25
progression of our workouts versus
00:28:28
saying hey I'm going to hit this Zone
00:28:30
every single time it's how do I add
00:28:32
stimulus to embarrass my body so that
00:28:36
iove recovery is emphasized more we
00:28:39
understand from the days of Bowerman of
00:28:41
alternating hard and easy that different
00:28:43
workouts require different recovery
00:28:47
Dynamics sometimes we have more space in
00:28:49
between them we realize that there's a
00:28:52
sweet spot of volume and intensity that
00:28:54
differs for individuals and the events
00:28:58
but you need both and at the right time
00:29:02
interval sessions are more
00:29:04
all-encompassing
00:29:06
meaning sometimes we use extensive slow
00:29:09
intervals sometimes we use fast
00:29:10
intervals with long rest sometimes with
00:29:13
short rest we realize that it's not hey
00:29:16
just go some do some speed work it's how
00:29:19
we put the intervals together that
00:29:21
matters the speed the rep length the rep
00:29:24
distance the set number the recovery
00:29:27
whether it's jogging or or standing or
00:29:30
whatever have you we also have more
00:29:34
emphasis on strength training and using
00:29:38
other
00:29:39
modalities and the zones instead of
00:29:41
seeing them as strict
00:29:44
boundaries we see them more as helpful
00:29:49
categories that don't Define things
00:29:52
precisely
00:29:54
okay the point is
00:29:56
this every gener
00:29:58
eration goes the opposite direction of
00:30:01
the last
00:30:02
one at the beginning that meant huge
00:30:06
swings why because there's a degree of
00:30:09
novelty and there's a degree of
00:30:11
exploration this works now I want to
00:30:14
find out what works better there's a
00:30:16
desire to be different to improve a
00:30:18
backlash and what we have is this
00:30:20
constant interplay between urance and
00:30:23
speed or aerobic and and more anerobic
00:30:28
and mileage in intervals that plays out
00:30:32
throughout
00:30:33
history but if we know that we can stop
00:30:37
arguing like we're living in 1920s or
00:30:39
1930s or even 1940s or 50s and saying
00:30:43
hey we need only zone two or only
00:30:45
high-intensity interval training this is
00:30:48
the optimum no that's or we need to do
00:30:51
intervals every day like I saw one
00:30:54
influencer you know tweet out no that's
00:30:57
train in the 1930s and 40s we're not
00:31:00
arguing over that anymore in the World
00:31:02
of Sport and performance we're
00:31:05
arguing what the ingredient mix looks
00:31:08
like in over a narrower range no one's
00:31:12
saying do intervals every day like zabc
00:31:15
we're saying hey we're going to do them
00:31:17
we're going to do hard workouts two to
00:31:18
three days a week generally how do we
00:31:21
mix those
00:31:22
up how should they be balanced in terms
00:31:25
of intensity and speed and volume ET Etc
00:31:29
we're going to do decent mileage how
00:31:31
much should we do how do we plan that
00:31:34
out we're arguing over the
00:31:37
details and I think what
00:31:41
happens is
00:31:43
that we get in our own way when we don't
00:31:49
understand the evolution of
00:31:50
training because we make the missteps of
00:31:53
the past instead of learning from it and
00:31:56
improving upon it
00:31:58
like stanel Bowerman serid Van Aken
00:32:04
lyard you know some of the modern
00:32:06
coaches Kenova Co the Norwegian athletes
00:32:10
Marius
00:32:11
backin instead of doing what they've
00:32:14
taught us is look at at what has worked
00:32:18
and then iterate off of that look what
00:32:22
may we might have forgotten right we the
00:32:25
evolution of training isn't perfect we
00:32:27
might missed a lesson we can see this in
00:32:30
weight training right Percy Ser in the
00:32:33
1960s had his distance Runners like herb
00:32:36
Elliott who set world record Olympic
00:32:38
gold medalist lifting heavy
00:32:40
weights at the time it was kind of
00:32:43
sacriligious we forgot that lesson it
00:32:46
didn't come back fully until you know
00:32:49
Seb Co in the 80s kind of brought it
00:32:51
back a little bit and then in the 2000s
00:32:53
we got some research and some
00:32:55
understanding and you've seen a PR Pro
00:32:58
uh proliferation of that we forgot that
00:33:02
lesson sometimes that
00:33:03
occurs but history if you understand it
00:33:07
gives you Clues and ideas of what has
00:33:10
been
00:33:11
tried and worked tried and maybe we went
00:33:16
a bit too
00:33:17
far in what we haven't really
00:33:20
experimented on yet or with yet and if
00:33:24
you don't understand the training the
00:33:27
history no amount of physiology is going
00:33:29
to help
00:33:31
you because you're going to make the
00:33:34
same mistakes and you're going to go
00:33:36
through the same iterations that we've
00:33:38
been through
00:33:40
before until you get to a point that
00:33:42
hopefully is somewhat similar to what we
00:33:44
are now you can see this in scientists
00:33:48
or influencers or podcasters who don't
00:33:52
understand the history of training you
00:33:53
can see it and how they go all in on
00:33:55
high-intensity interval training and say
00:33:57
oh this is the key or contrasting they
00:33:59
go all in on zone two and say hey forget
00:34:02
this other stuff to a degree or they
00:34:05
don't understand the proper mix and they
00:34:07
say hey do five days of interval
00:34:09
training a work or five days of hard
00:34:11
workouts a week that's fine they're
00:34:14
making those mistakes that we learned
00:34:16
from 50 60 70 years
00:34:21
ago so what I hope you got out of this
00:34:24
is this is training is never going to be
00:34:26
perfect it's in
00:34:28
individualized but at the highest level
00:34:31
both well at every level in
00:34:34
performance from high school to college
00:34:36
to professional we're arguing over the
00:34:39
minutia 95% of everybody's training
00:34:43
agrees on the basic principles right
00:34:46
need some sort of aerobic Foundation we
00:34:50
need to mix the intensities and progress
00:34:52
them well we need to have some sort of
00:34:55
alternation between hard and moderate
00:34:57
and easy we have to have some sort of
00:35:00
periodization to bring our abilities to
00:35:03
a
00:35:04
peak strength training in some form is
00:35:08
beneficial for
00:35:10
runners we're not arguing
00:35:13
over you know zat AEK 40x 400 every day
00:35:18
or long walks with Pavo nurman we're not
00:35:21
arguing over stamp France stample hard
00:35:24
intervals every day or long intervals or
00:35:26
long and easy St St it's just not
00:35:30
happening so I hope this informs you
00:35:34
there will not be a history test on it
00:35:37
believe it or not I could spend hours on
00:35:39
this stuff because this is what I
00:35:40
research this is what I do but if you've
00:35:44
enjoyed it this far I have one ask or
00:35:46
two asks first
00:35:49
subscribe ask any questions that you
00:35:51
like me to answer I'll try my best to
00:35:53
answer them in the comments and then
00:35:55
finally check out my new book
00:35:58
win the inside game it's about to be out
00:36:02
you can pre-order it now and with the
00:36:04
pre-order I give you my 100 page cheat
00:36:08
sheet guide to training and coaching
00:36:11
which I wrote for myself and never
00:36:13
intended to put out there which includes
00:36:16
an in-depth look at the evolution of
00:36:18
training from the 1900s to
00:36:21
today and you get it free with this copy
00:36:23
of a book so essentially two books for
00:36:25
one and this book right here is going to
00:36:27
help you perform better on the mental
00:36:29
side and the motivation side so that you
00:36:32
can do the training and the work and
00:36:35
Thrive instead of just survive so link
00:36:38
is in BIO and at the end here so check
00:36:42
it out it would really mean a lot if you
00:36:44
pre-order thanks for listening I hope
00:36:47
you enjoy this channel I know it's you
00:36:49
know low Tech No Frills but that's
00:36:53
because I want the quality of the
00:36:54
information to be the thing I am lucky
00:36:58
and fortunate to be a so-called expert
00:37:01
in this area both from my masters and
00:37:03
exercise physiology and my Decades of
00:37:07
coaching high school college and Elite
00:37:10
athletes at the highest level and I was
00:37:12
a pretty good runner myself so I spent a
00:37:15
lot of time studying this and I'm just
00:37:18
trying to pass on information so if you
00:37:20
like it subscribe share check out my
00:37:22
book thanks everybody until next time
00:37:24
take care
