Now that I’m living and coaching at 7,900 feet altitude in Kenya, altitude is always on my mind. I work with it every day with the athletes here. I have been interested in altitude training for a long time, and have published several articles and a book chapter on the subject. When you run at …
Did you know that the number of reps is not important, and is usually an arbitrary decision? There’s no magic in doing 5 or 6 or 10 reps. What’s important is causing fatigue during the workout, because fatigue is what your body responds and adapts to. Run as many reps as it takes until you …
ITEN, KENYA – Running coach, exercise physiologist, and author Dr. Jason Karp signed a deal this week with Coaches Choice to write Coaching the Kenyans, a unique book that tells the story of an American coach living and coaching in Kenya, and how coaches and runners can benefit from his experience. It is scheduled to …
Jason Karp Signs Book Deal for “Coaching the Kenyans” Read More »
“How was your training?” he asked me, as I entered the large, heavy metal gate where I live, the sweat on my forehead glistening in the hot Kenyan sun. “Good. The altitude feels a little lower today,” I joked. The first time I was asked that question, I was taken aback. It immediately changed my …
When I was in high school, I ran a cross country race in which I was leading the race, with a pack of runners from another school right off my shoulder. I was feeling very confident, like I was dictating the pace. With about half a mile to go, once we turned onto a different …
Do you follow pace tables? Well, stop it! How do you decide paces for workouts? Although it’s convenient to use workout pace tables, you need to understand what’s behind the numbers before blindly following what they say (or listening to non-experts who post about it). For example, the VDOT tables of Jack Daniels and his …
One of the unresolved questions among physiologists and runners concerning aerobic training is: Is it more effective to tax the upper limit of VO₂max with a low volume of interval training at 100% VO₂max, or run a greater volume at a slightly lower intensity, such as 85-90% VO₂max? Over the years, I have had success …
Control the pace. Always. The Kenyans run in groups, with a senior member of the group dictating the pace of the run. No one is allowed to pick up the pace on his or her own. Everything is controlled. This is a difficult concept for most runners to understand. When I was in college, there …
The road leading to my home in Iten, Kenya. 60-minute run today at 7,900 feet altitude to start the new week. Happy Monday! I have spent my entire adult life doing things to distinguish myself and the work I do from others in the industry. I often ask myself why. Others don’t do that. …
If you do a hard workout on Tuesday, when should you do the next one? Where you place each workout in a training program matters. If you do a hard workout when your body is still in a state of shock from the initial stressor, greater fatigue will result, and it will take longer to …