Thanks JFK for the support.Peter - Huge variation from coach to coach. Jenny Barringer is the best woman in the NCAA right now and I doubt she spends more than 10% of her training per week on activities that are not running. But that said, I think women especially can and should do a significant amount of this type of work. Read some of Deena's training or read some of Terrence Mahon's training with the athletes he works with; they run a ton but the spend time doing non-running related work.And at the risk of disloyalty to the Runnerspace.com, the video below begs a simple question, \"If the 10k American Record holder does this stuff then shouldn't I do some too?\"http:\/\/twurl.nl\/ulxz7aI will share Sara's 2 weeks of training leading up to USATF indoor as a PDF and I'll link to it on this thread. Her easy pace is 7:00 or slower and you'll see that she's definitely running less than 60 miles a week, maybe not much more than 50, yet she often has easy days that last 70+ minutes. Again, more important for women than for men, yet for all athletes more GS can and should be thought of as both an insurance policy against injury and a foundational component necessary to training harder and\/or train more.<\/p>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511907":{"pb_id":"5393","pb_type":"members","likes":"0","parent_id":"0","pid":"511907","comment_id":"511907","member_id":"5393","comment":"Coach Jay,
\r\nHow much time does sarah and others you coach spend doing general strength v.s. running (mileage is fine) a week?
\r\n Pete","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/2091.jpg","pb_title":"Petey Fo","pb_url":"profile.php?member_id=5393","pb_url_dns":"https:\/\/Petey-Fo.runnerspace.com\/","pb_wally_id":"1535"},"511906":{"pb_id":"3810","pb_type":"members","likes":"0","parent_id":"0","pid":"511906","comment_id":"511906","member_id":"3810","comment":"
Jay,<\/p>
\r\n
I love the weekly vids, I have been using your warm up routine with my girls xc team over the past two weeks and they have been running well! i will let you know how they end up by seasons end.<\/p>","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/1493.jpg","pb_title":"Jimmy McArthur","pb_url":"profile.php?member_id=3810","pb_url_dns":"https:\/\/JFK.runnerspace.com\/","pb_wally_id":"1647"},"511905":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511905","comment_id":"511905","member_id":"325","comment":"Pete -
\r\n
\r\nThanks for the question. I wouldn't recommend you do this weekly, but you can use this in lieu of a long run or a early in a build up phase rather then a longer threshold run. The pace is obviously very dependent on the athlete; were we to do this at sea-level she could run 5:50, maybe even 5:40 pace. I think this is a pace she eventually can run controlled for 8k\/5 miles up here, but currently this is a pace she can run controlled for 5k but after that it would be past her threshold. I'm sure some people will be critical of the fact that I don't know her exact threshold pace, yet I like to assign running that is likely 5-10 sec a mile slower than threshold pace so that if the athlete is fatigued or getting a cold that we don't know about then that gives us a chance to be able to recover from the workout.
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\r\nFinally, I will narrate the upcoming videos but this one just gives you an idea of the workout - LM, LL then 30 minutes, then a tiring 8 min WU, then 50+ min circuit, then some intense Hurdle Mobility (HM)...big day for her - she was definitely tired by the end.
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\r\nTake care and make sure you become a fan and then email me for your free DVD.
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\r\n- Jay","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511904":{"pb_id":"4","pb_type":"members","likes":"0","parent_id":"0","pid":"511904","comment_id":"511904","member_id":"4","comment":"Sara is so strong! Great video!","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":{"wally_id":"31","email_settings":"127","email":"ross@teamxo.com","address":"ross","gender":"m","member_id":"4","member_name":"ross","avatar_location":"av-4.jpg","avatar_type":"upload","avatar":"\/\/www.runnerspace.com\/forum\/uploads\/av-4.jpg"},"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"\/\/www.runnerspace.com\/forum\/uploads\/av-4.jpg","pb_title":"ross","pb_url":"profile.php?member_id=4","pb_url_dns":"https:\/\/ross.runnerspace.com\/","pb_wally_id":"31"},"511903":{"pb_id":"325","pb_type":"members","likes":"0","parent_id":"0","pid":"511903","comment_id":"511903","member_id":"325","comment":"Lots of potential questions here, but please know we'll release more videos that show this day and this circuit workout in detail.
\r\n
\r\nThanks for making Tuesday Tips a part of your week and I look forward to your questions.","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/2093.jpg","pb_title":"CoachJay","pb_url":"profile.php?member_id=325","pb_url_dns":"https:\/\/CoachJay.runnerspace.com\/","pb_wally_id":"241"},"511887":{"pb_id":"5393","pb_type":"members","likes":"0","parent_id":"0","pid":"511887","comment_id":"511887","member_id":"5393","comment":"Coach Jay,
\r\nLots of questions because I don't have sound at work. Where would this fall in a weekly schedule, and how would you adjust the 6:00minute pace for a male distance runner? Keep up the great videos love watching all of them and reading what you have to say.
\r\n Pete","date_added":"Jun 9th 2012, 7:23pm","nest":0,"liked":false,"member":[],"can_delete":false,"item_id":9509,"item_type":"video","pb_image":"members\/avatar\/2091.jpg","pb_title":"Petey Fo","pb_url":"profile.php?member_id=5393","pb_url_dns":"https:\/\/Petey-Fo.runnerspace.com\/","pb_wally_id":"1535"}},"last_id":"511887","url":"comments.php?item_type=video&item_id=9509&item_url=profile.php?member_id=325"}