I'm always a little bit hesitant going in to situations like this - i tend to imagine that i haven't adequately been able to convey the depth of the challenge high intensity work presents. But Dan seemed like a no-nonsense guy who would make a genuine effort i sent him off to do a V-dot test as a first step. He complied - i got my pacing data - and I started feeding him some workouts. Dan was used to running longer and slower (he is one of those guys who exercises for more than just fitness) so i eased him into things with a couple of mid-length, but moderate intensity runs. This last week, however, i backed off on the volume and dialed up the pressure.
His response to the first workout - a 30 minute No-Slo-random Pro effort - gave me all the feedback i needed:
".... times are approximate. When i reached the end i just hit the emergency stop and turned my back on the machine. I could barely walk my legs were quivering so bad."Dan is definitely 3 Hrs a week material. Nice work Dan!