The Bottom Up Approach or the Top Down Approach?

Alan Rasko: Coaching depends on whether you want to take a bottom up approach or the top down approach. He says that for someone who is coming from an endurance side, we need to improve their speed capacity. "We're gonna do a K at race pace, take a four-armier jog and gain progressively faster," he says. Steve Webb: In training with Alan Rasko, keep the rest interval between sets of 5K repeats periodized so there's no deficit in extension.