Hosaka for Ewen Average
"His training is as follows: AM: 2.5k warm-up, 5 x 1 km from 4:00/km to 3:20/km pace, 2.5k warm-down (10k total). PM: 12k (6:00 - 5:00/km pace), 5 x 1 km downhill from 3:40/km to 3:20/km pace, jogging uphill for recovery (22k total). Essentially, Hosaka does these two workouts every day, all year around, aka 32k per day in doubles (no long runs). He said intervals are the way to go for old runners since long runs are very taxing on the body. When asked about the lack of variety, he said that the marathon is all about running at constant effort, therefore a runner needs to train to manage that constant."
What does this mean for your humble blogger, an admitted fan of Hosaka? I'd like to report that I'm cruising down the highway logging just the hours that Hosaka runs (46 minutes for the first session, 1 hour 45 minutes for the second), but I'm not. I'm running about 34 minutes for my first run then a couple of hours later 1 hour 15 minutes for my second. I haven't even thought about attempting his twice-daily sessions of speedwork.
The times that Hosaka runs for the 5 x 1 km repeats are fairly moderate for a man who, as a 60-year-old, has run 2:36:30 for the marathon. His marathon race-pace is 3:42 per km, so for the morning repeats he starts at M-pace plus 8% and finishes with M-pace minus 10%. If I were to attempt such a session, and presuming as a 50-54 Master I could run 3:30 for the marathon, my interval goal times for the kilometres would be something like 5:23 down to 4:29, which seems feasible. What doesn't seem feasible is doing a similar thing for my second run and then repeating it day after day, week after week, month after month. Instead, I plan to keep running around 125 kilometres per week of Hosaka-Hadd, perhaps less for the third week, and eventually bring in a session of Hosaka-style speedwork to go with a weekly Cross Country Club race or High Noon track race. Stay tuned!