Oct 27, 2015
My guest today is Jason Koop
- Director of coaching for Carmichael Training
- His list of athletes includes some of the biggest names in
ultra running but also people like you and me.
- And, as an accomplished ultra runner himself, he knows first
hand all that goes into performing in our sport.
Jason Koop is back…and he answers some very direct
- In our last episode with Jason, episode 3, he explained his
overall approach to training as transitioning from the least
race-specific workouts to the most race-specific. A listener might
question then, what is the reason for training short interval high
intensity far out from a race at all? How does THAT benefit the
overall plan and training?
- There are proponents of always training below LT, basically
training at race pace or lower year 'round. What are Jason's
thoughts on that and what are the physiological mistakes in that
- In the fall, many people are thinking about planning the
following year. What should we consider as we question which races
we sign up for, especially considering necessary recover time
- How does he monitor athletes for signs of over-fatigue on a
short time frame and over the course of a season?
- What is the physiological basis for doing recovery runs (rather
than just taking the day off), and how should recovery runs be
implemented in the course of a weekly plan?
- How does Jason monitor for progress and improvements during a
training plan and how does he know it’s time to move on to the next
phase of training?
- How long is the final phase (‘aerobic’) of training,
- In that final phase, where we are most race specific, what
would we expect to be a weekly volume (distance or time) relative
to the goal race and how should that volume be distributed
throughout a week?
- Physiologically, why not divide the desired weekly volume
evenly over 6 days, with one day off…what is the distinct benefit
of more and less on different days in this final phase?
- The big race is now a few weeks away. How do we balance loss of
preparedness from tapering with race readiness - what is an
effective tapering strategy for shorter ultras like 50k to longer
events, like 100 miler?
Plus, Jason answers two high impact
questions…are you ready?
- What are the 2 most common mistakes that you see in athletes
prior training when they first hire you?
- What are the 3-4 key action items that we can put into practice
right away to improve our training?