In the head of a pro coach

JS, your viewpoints are really interesting and your training method seems to be the most efficient method for success for some good athletes, but I don't believe all or even most athletes will find their potential under it. Call me crazy, but I don't believe in one size fits all training, rigid prescribed paces or heart rates, or even as much recovery as you advocate. A lot of runners get big improvements from a high mileage training regimen that includes running every day, most days twice. Taking a day off works for some, but I question why this would be more efficient than a short slow run. To me, if you need to take a day off every week, its a sign that you're overworking. You were a better athlete than me, so who knows, maybe my ideas are whack.

I'm reminded of that one guy from the board you coached who ran a good 10 mile time only to fizzle out for his goal race, the marathon. Your experience itself seems to indicate that your marathon time isn't quite at the level of your times at shorter distances, you seemed to get a little worse at each distance, as the length increased over 5000, with a kind of big drop off in performance from half to full. Is this because you can to the longer distances past your prime, something to do with training, or just what would be expected following your method? Have you ever experimented with incorporating long runs closer to 26 miles either in your own training or in your athletes? What about medium-long runs mid week (ie runs in the 16-20 range)? How in your system would you differ training for two athletes - one who's goal is the 5000 and one who's goal is the marathon?

SUPERIOR COACH JS wrote:

The human body enjoy and responds to repetitively work.

hey JS, with this train of thought, would you recommend your athletes to race often?

all i $ee are th0ts wrote:

SUPERIOR COACH JS wrote:

The human body enjoy and responds to repetitively work.

hey JS, with this train of thought, would you recommend your athletes to race often?

It depends on the goals of the runner. And with individual goals you know they can differ from

seasonal track racing and cross country to year around road racing. Guys like Bill Rodgers and Yuki Kawauchi can/could race almost every week and still perform very good results and sometimes elicit a peak performance.How is this possible? Well....they don`t always have to run close to their best performance to win a lot of races and therefore the race mostly builds them up

instead of breaking down . This way of training and racing often I can recommend to a quite good elite marathoner ( In the time range of 2:12-2:16) if interested to live on price money. A lot of marathons/ halfs around the world can be won with good price money with this elite level. For example I coached a Kenyan with 2:13 PB and he won big price money in New Taipei City Wan Jin Shi marathon year 2017 in winning time 2:17:02 and cashed in 10000 dollars!

I promise I will never call you crazy. )) You aren`t alone you know, thinking like that.But my system isn`t "one size fits all", it`s just the basics that are the same. The actual execution of"the Art of coaching " becomes individually adapted and dependent.When I prepare a marathoner for a coming race , specific long runs of 2 hours 40 min at most is included. An elite marathoner accomplish around 26 miles in such a sharpening specific long run.The longest run I myself ran in training was 52 km ( 32 miles)

When it comes to my own running career all my PB:s were worse before I started with the Daniels "exact" paces. My half/marathon PB:s I did with the lactate threshold training of 3:15 min/ km and often 10-12 km sustained tempos at that pace. My best marathon time of 2:22.09 I did twice ( at the same exact second) in the Stockholm Marathon that is known to not be a fast course with the Western Bridge passed twice . I ran the Berlin Marathon and passed half at 1:07:30 but due to a flu the days before I couldn`t keep up the good pace to the finish.

Anyway, what happened when I started my online coaching five years ago was that I had realized there was a requirement of a faster lactate threshold pace than I used myself at my peak of ability to reach maximum individual capacity.

Why taking a day off every week is better than a slow run? Even a slow run won`t give 100% recovery. A run is a run even if it`s slow, and it requires more energy than if no run . Also you have the psychological aspects of the day off and the opportunity to disconnect thoughts about running and devote the day entirely to other interests and commitments.At least a total day off per week will charge your "batteries" 100% and make you eager for next training week to come. Try it if you don`t already do! :)

Superior Crotch JS wrote:

Guys guys guys . Please ignor this fake JS character , My DOOKIECAN system is the reel deel . I use "perfect pace" (its better becasue is alliterates) and rest down to 119 . 21 x 401m with rest down to 119 . More reps , more rest. My kenyon just internalized an 10 k in 24:37 for good result .

Presto !

No, no, to run the fastest you must follow the word of our lord )) with his exact teachings then only will you reach your exact potential!

COACH J.C. THE REAL 1 wrote:

Superior Crotch JS wrote:

Guys guys guys . Please ignor this fake JS character , My DOOKIECAN system is the reel deel . I use "perfect pace" (its better becasue is alliterates) and rest down to 119 . 21 x 401m with rest down to 119 . More reps , more rest. My kenyon just internalized an 10 k in 24:37 for good result .

Presto !

No, no, to run the fastest you must follow the word of our lord )) with his exact teachings then only will you reach your exact potential!

Can you please stay away from this quality thread! Here we have one of the worlds most interesting coaches so don't spoil it with your crap.

Keith S wrote:

COACH J.C. THE REAL 1 wrote:

No, no, to run the fastest you must follow the word of our lord )) with his exact teachings then only will you reach your exact potential!

Can you please stay away from this quality thread! Here we have one of the worlds most interesting coaches so don't spoil it with your crap.

My system of faith and learning has the effect of billions of lives saved, while this charlatan JS only has ten kenyans run 20x400 every week. Please tell me who is the world class coach here? :))

Let me introduce to you my studtents the mind of a messiah. in the mind of the messiah one does not run the same training every week of the year. the only thing my poor shadow JS gets right is that you should rest on the sabbath. The only true training is daily prayer and consumption of my flesh and blood. Seek, and you shall be rewarded!h

coach js,

it was clear that there would be some destructive comments here. i hope you don't care.

for me, the concept is absolutely conclusive. it makes sense to run at a specific pace and to base your recovery on your pulse, which guarantees a precise recovery depending on the type of day, weather conditions and performance (if the measurement is correct).

but to top it off, what would a training week look like for a 400/800 runner?

for example winter training and season. thanks.

Cross country skiing and running is different in many ways . Skiiers use to have the highest maxO2 values and lung capacities that are measured. Why? Because they use the whole body and muscles powerful and still without the same impact from the ground as runners. The skiiers also rest at the moment when they stand on their skis down a hill. These key differences makes it much easier to train huge volumes as a cross country skiier than a runner. Similar arguments can be put forward when comparison of cyclists and runners.Different requirements.

As i told before I improved dramatically within 1-2 years when I took up the training with Daniels "exact individual paces" and in year 1988 I was at my life`s peak shape. Unfortunately I then got a severe injury and it took me 3 years for a comeback and I just managed to become a Swedish national XC master champ at age 35.Quit running seriously at age 40 . So even if I reached quite high level with the kind of training I did back then I never tried the DANCAN system of today. The main difference is the pace at threshold training and running the LT-s mostly at intervals . Sadly I can`t turn back the clock to see how fast I could have been with my system of today, but I am very pleased to be able to help runners of all levels to reach their dream goals.

wisenheimer at work wrote:

coach js,

it was clear that there would be some destructive comments here. i hope you don't care.

for me, the concept is absolutely conclusive. it makes sense to run at a specific pace and to base your recovery on your pulse, which guarantees a precise recovery depending on the type of day, weather conditions and performance (if the measurement is correct).

but to top it off, what would a training week look like for a 400/800 runner?

for example winter training and season. thanks.

When I coach a 400/800m specialistI have to consider mostly 2 racing seasons, winter indoors and summer track season (differs in different countries). The basics, included LT-intervals ( 200-1200m ) will be there , also the aerobic power easy runs of 30min -80 min , also the sprint training of 10 m - 150 m will be there plus squats, also the maxVO2 intervals of 200- 400m , and to top it off the necessary repetitions at or faster than race pace 200m- 600m.

Because I coach like Canova in that sense I start from last week `s training results to create next coming weeks training needs for the individual, it`s difficult or let me say impossible to give you an example week.

I prefer to coach this individual way week by week .

What gives you the most pleasure with your coaching ?

Keith S wrote:

What gives you the most pleasure with your coaching ?

That my system improves all levels of runners and from sprint to ultra .Just how fast even the most experienced runner reach a new faster level.That`s very gratifying.

-The Wizard -

Keith S wrote:

What gives you the most pleasure with your coaching ?

What gives me most pleasure is extracting $$$ from suckers, and bragging on message boards.

You are totally out of ths world!!! I deliver world class coaching to the cheapest price you can find from one of the worlds greatest coaches!

- Your head coach-

Would i have to pay for you to coach me, if it was for a few months of base training?

ElGuerroujFan wrote:

Would i have to pay for you to coach me, if it was for a few months of base training?

the money is worth it.

all i $ee are th0ts wrote:

ElGuerroujFan wrote:

Would i have to pay for you to coach me, if it was for a few months of base training?

the money is worth it.

No it's not

One of the very best posts on LR!

JS is really a great resource here.