30 Dec '15, 1am

There's value in moderate training days if you do it right:

Go to any high school or college program and observe its easy days. They likely consist of a run, perhaps followed by a few strides, and if the runners are extra ambitious, maybe some strength or core work afterward. That’s become the norm for most American programs. It’s the kind of system I was used to when I moved across the country to train with 3:46 miler Alan Webb and his coach, Scott Raczko. But when I got there, my eyes were opened to a much different “recovery” day. I encountered what I’d call an in-between day—not too hard, not too easy, in Goldilocks terms. We started with a quick dynamic warmup before getting in our standard nine-mile run. Instead of calling it a day, we added short 60-meter accelerations at near max speed, with some plyometrics. On another day, we ended with two sets of 200 meters, 150 meters, and 120 meters at faster than mile pace, to keep t...

Full article: http://www.runnersworld.com/commentary/the-value-of-moder...

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