[Scott Johnston]

Bjorn:

Thanks for writing in with your questions.  I will assume you are correct that you are FT dominate although I wonder how you determined this.  But, here is my experience with FT endurance athletes as compared to a ST athlete:

FT:

• Has high anaerobic capacity and is able to produce high latate levels. This is the easiest way to see if FT or ST.
• Needs the easy days to be easier
• Must be careful to control intensity and not to train too fast on aerobic base training days. Be sure you can recover copletely from aerobic base sesisons within 24 hours
• Recruits FT fibers at lower intensities

So, I find thatit can be dangerous for a FT athlete to train with a ST athlete even if their race results are the same. The FT athlete will be at higher lacates and recovery between sessions will need to be longer.

With your injury history and hiatus from training I propose that you montior your recovery carefully to ensure your are recovering well and not app;lying another training stress when you are not recovered.  This wold be the same rule I would use for a ST athlete but they would probably be able to handle a somehat higher volume of aerobic work,

Before starting an ME program I recommend you regain your lost strength,.  Hill sprints during this prolonged base period you need are good for this but no longer than 10 sec and a full 3 mion easy walking.standing recovery between. Stop when you can no longer reach the high mark from previous reps.

It is easier to make a FT athlete into a good endurance athlete than it is to turn a ST athlete into a sprinter.  You can can do this but it takes patience and a few years.  I’ve done it with several athletes.

I hope this helps,

Scott