high mileage training for 31:00 10k 1:06:30 hm 2:19:00 m

Look up Arthur Lydiard and Bill Rodgers training logs.

Also this is a good article:

http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

as a Hong Kong resident and regular visitor of Letsrun.com, i am glad to make reply for your question and astonished that a Hong Kong runner has complied a post here.

HK runner Gi Ka Man has held record of 10000m as 30m53s and half marathon records 1hr6s which you would like to pursue. Has you personally contacted him or join local track club before. It seems that you have your name on HKAAA list, hahahahhaha

We usually use km instead of mileage in Hong Kong, for convenience use, you run 84 to 112 km per week. Can you provide me information about details and status of your training?

your easy pace seems to be too fast as it is comparable to those Olympians`. To handle with higher mileage, you need to get much slower.

if you consistently move to running too fast, your body may not be able to recover on time and have injuries again. thats why your bone health suffers.

In Hong Kong, winter sets in, it is much more easier to train at faster pace and time-trial.

i am trying to post Cantonese but it was banned.

There are lots of good resources out there, just google Arthur Lydiard, Renato Canova (

https://docs.google.com/file/d/0B_zzkn1-wR0dYzkzM2U0ZjctMjE1NC00ZjI4LWI5YTgtMTRhY2NhYjBhZjQz/edit?hl=en

), and look up old letsrun posts where some competent people have posted, like Tinman and Canova.

And whatever you do, do not train like coach J.S., he is an idiot who has no clue about training

dwiyna wrote:

And whatever you do, do not train like coach J.S., he is an idiot who has no clue about training

Hahaha! Said about a coach with 9 international winners in 2,5 years as a coach!

Try me and I take you to sub 2.19 ..... easy! COACH J.S :)

iamalexchan wrote:

i am 21 years old with pb of 1500 4:24, 3000 9:10, 5000 15:39, 10000 32:47, hm 1:10:48

i did them all in 2016 and 2017, with mileage of 50-70mpw. But the pace was fast, in an average of 6mins/mile.

i had stress fracture on the last day of 2016, and found out that high mileage and moderate intensity may be better for me, comparing with high intensity and moderate mileage.

i live in hong kong where no body has ever reached the olympic marathon standard of 2:19:00 before, and i want to be the first one. i don't think any coach in hong kong has the experience to do so.

Can anyone suggest training plan for me? Thanks!

No surprise you got a stress fracture when running 6 min/mile at distance work. Thats a pace for world class runners!

What you need is to run your individual exact paces for the 3 most important factors for the result.

C'mon, Jan. When you ran 14:20s, before you developed your current approach, what was your easy distance pace? At what you will, but I am fairly certain it was near 6:00, and while that was a strong 5k time; it wasn't world class.

COACH J.S å ä ö wrote:

dwiyna wrote:

And whatever you do, do not train like coach J.S., he is an idiot who has no clue about training

Hahaha! Said about a coach with 9 international winners in 2,5 years as a coach!

Try me and I take you to sub 2.19 ..... easy! COACH J.S :)

RIP this thread

FriendlyLobo wrote:

COACH J.S å ä ö wrote:

Hahaha! Said about a coach with 9 international winners in 2,5 years as a coach!

Try me and I take you to sub 2.19 ..... easy! COACH J.S :)

RIP this thread

+1

JS ruins every decent training thread on the boards. No fvcking ideo why the Brojos don't ban him. The boards have enough garbage on them; actual threads from people that are decent runners are basically gold, here. And then this fvcking idiot comes in and mucks it up.

JS PLEASE GO AWAY!!!!!!! YOU ARE A SPAMMER AND YOU ARE RUINING LETSRUN.

iamalexchan: please IGNORE everything from COACH J.S å ä ö. He is not someone you should talk to. Just pretend he is not here.

Smoove wrote:

C'mon, Jan. When you ran 14:20s, before you developed your current approach, what was your easy distance pace? At what you will, but I am fairly certain it was near 6:00, and while that was a strong 5k time; it wasn't world class.

Actually I ran 6: 30 mile pace on all my distance back then.....even my 20 mile long runs.

My maxVO2-pace used to be 68 sec / 400m and my threshold pace mostly at 3.15 min /km .

The only thing I would have changed is the threshold pace that should have been 3.05 min/km and run them

more at cruise intervals that is faster than the "normal" treshold ( 4 mmol). In that way I should have run sub 14 at 5 k

and sub 29 at 10 k. Now this kind of knowledge will help new runners to reach their running dreams.

JS, stop posting on LRC. You are ruining every thread that has to do with training. Go away. NOW.

absolutely serious wrote:

JS, stop posting on LRC. You are ruining every thread that has to do with training. Go away. NOW.

Why don`t you start to discus training instead of writing your never ending "GO AWAY" ?

What is your thoughts and knowledge about correct training?

absolutely serious wrote:

JS, stop posting on LRC. You are ruining every thread that has to do with training. Go away. NOW.

+1

You should look up videos by Sage Canaday. He is currently shooting for sub 219 and is running high mileage.

Maybe look at his strava... wrote:

You should look up videos by Sage Canaday. He is currently shooting for sub 219 and is running high mileage.

If you follow the DANCAN- system you don`t need to run so much mileage, just enough.

COACH J.S å ä ö wrote:

Maybe look at his strava... wrote:

You should look up videos by Sage Canaday. He is currently shooting for sub 219 and is running high mileage.

If you follow the DANCAN- system you don`t need to run so much mileage, just enough.

If you follow the DENNIS system you don't need to run!

Disciple wrote:

COACH J.S å ä ö wrote:

If you follow the DANCAN- system you don`t need to run so much mileage, just enough.

If you follow the DENNIS system you don't need to run!

+1 for the Always Sunny reference.