Today I try 20x400m but with 1’30” walking recovery , i try to look Heart Rate but my heart belt monitor (Wahoo tick x) give me wrong HR value on recovery, sometime after 30/40” i Was on target 115/120 bpm sometime after 1’25”… so after the first i decide to move to this type of recovery.
Today I try 20x400m but with 1’30” walking recovery , i try to look Heart Rate but my heart belt monitor (Wahoo tick x) give me wrong HR value on recovery, sometime after 30/40” i Was on target 115/120 bpm sometime after 1’25”… so after the first i decide to move to this type of recovery.
20x400m 70” recovery 1’30” walking
Woow Riccardo! Now when coached by me ( for free ) you gonna make wonders! Sub 1:10 half , here we come! :)
Today I try 20x400m but with 1’30” walking recovery , i try to look Heart Rate but my heart belt monitor (Wahoo tick x) give me wrong HR value on recovery, sometime after 30/40” i Was on target 115/120 bpm sometime after 1’25”… so after the first i decide to move to this type of recovery.
Hi , i will attempt 1h10’ on 17 of July this week i decide to run on morning and cross training on Afternoon, with the help of JS COACH , very very good person for the help and the disponibility gived to help me.
M. 60’ Easy
T. 20’ WU + 20x400m 1’10” rec. 1’10” walking + 5’ CD
W. 60’ Easy
T. 60’ Easy
F. 10’ WU + 9.5km Hilly Race , first part 5km with 200m D+ , second part downhill, arrived 2nd place only for 6” , 32’18” @3.24 per km , last few km downhill near @3.05
very good condition, legs fell strong, after Race no particular DOMS
Today 60’ Easy
S. 80’ Easy
When i can i like to do 30/40’ on rowing c2 for crosstraining twice a week and also riding a bike, every time easy is a recovery work out when i can double. i try in the past to double with running but i fell my legs Burned out to early in race, when i started to double with cross training and mindset of low Miles like Super coach i Made the best result 2h30’ marathon.
In the last week i would like to re-try the high mileage training… but after 2/3 days of VERY easy double i fell so tired and i decided to contact JS for helping me.
I tried every type of training in 4/5 years of running but every time I Made a mistake with training volume, always to high for a guy like me, 7/8h job on feet , second workout with running i think is esagerated for me because make me overtired. There a lot of differences between riding easy on a bike for 40’ or running for the same time. No impact training with a very low HR is preferible for me now.
Pro Runner have a full time job in running, massage rest… can easly double, but for us people with a Full job, all day stand Up is difficult.
If i have to go for 14km + 12km at easy pace like 4.20/4.30 per km… i prefer now to do 1 training but faster 4.10/4.15 , legs fell better
Riccardo, you ran 1:11:49 3 weeks ago in a windy race.
Jan Stensson will basically have you taper by reducing mileage, which you had already decided to do. You were probably ready to run under 1:10 already 3 weeks ago had you tapered properly and had had no wind in the race.
If you have good weather conditions and run under 1:10 on July 17th, it's not thanks to Jan Stensson, but to reducing mileage. You will taper properly instead of running high mileage.
If you are going to be coached by Jan Stensson and share your results here with us, then please continue to do so after your July 17th race so that we can actually see if his training works.
With regard to tempo runs, one cannot stress enough that what matters on tempo runs is effort, not pace. 5:30 is a pretty fast tempo pace for someone of your current fitness, especially given the weather conditions you are currently dealing with. Yes, you need to be able to run 5:20 pace for 13.1 miles to meet your goal, but more importantly, you have to be able to run FAST AND RELAXED for 70 minutes.
To get to a point where you can run fast and relaxed for 70 minutes, you first have to be able to run fast and relaxed for 20-30 minutes. Trying to do tempo runs at a pace you're not currently ready for goes completely contrary to that goal. It's absolutely essential that you do your tempo runs at a manageable pace and let your growing fitness dictate what that pace is, rather than vice versa. Your next tempo run should probably be something like 30 minutes with no regard to pace. It will probably end up being something like 5:40-45. That's fine, even though it seems slow. Then maybe your next one will end up being 5:35-40 pace. And then after that, 5:30 pace. Etc.
Meanwhile, you also have to practice running at goal pace and slightly faster, in order to develop efficiency and confidence that that pace. You do that with intervals. Mostly long ones: my standby when I ran my PR of 69:10 was 6 x mile starting at about 5:10-15 pace, with 90 seconds rest (decreasing to 60 seconds rest as I got fitter over the course of a cycle). With these workouts you build your aerobic power and push your lactate threshold, but because you add the rest interval, you're able to stay relaxed while doing so. It's a different workout with a different purpose than the continuous tempo run, and you need to incorporate both.
Third, you need to do some work at faster than race pace in order to improve efficiency and make race pace more manageable. Things like VO2 max intervals - you already have this in your history with the 1K repeats.
Fourth, your long runs need to be productive. You have to use them to work on running hard while you're tired. Easy long runs are only good for preparing you for hard long runs. So alternate them, an easy LR with a hard one that includes something like 2M intervals at about marathon pace, a fast finish, and occasionally a long run done entirely at a FAST pace - for you, likely something like 14M starting around 6:10-20 and working down under 6 by the end.
Incorporating all of these elements will get you there. But you have to let the fitness come to you, and not force it. Doing your tempo runs at a set pace, instead of letting the pace increase gradually with your fitness, is forcing it.
Here's a sample four week block from my log. This was from 10 to 6 weeks out from my HM PR.
Week 1:
Monday - 6M tempo run. Average pace 5:42.
Tuesday - Easy double 8/5
Wednesday - easy double 10/5, strides
Thursday - 12 x 1 min on, 1 min off at 5k effort
Friday - easy run 10 miles
Saturday - easy double 9/6
Sunday - 18M easy long run, average pace 6:39
Week 2:
Monday - easy run 8 miles
Tuesday - easy double 10/5, strides
Wednesday - 6 x mile with 90 seconds rest, average 5:17
Thursday - easy double 9/5
Friday - easy double 10/6
Saturday - long run 16M including 3 x 2 miles at 5:51, 5:44, 5:39
Sunday - easy run 7 miles
Week 3:
Monday - easy double 10/5
Tuesday - 10x800 average 2:26
Wednesday - easy run 8 miles
Thursday - 6 mile tempo average pace 5:34
Friday - easy double 8/6
Saturday - easy run 10 miles
Sunday - easy long run 20 miles, average pace 6:43
Week 4:
Monday - easy run 6 miles
Tuesday - easy double 10/7
Wednesday - 6 x mile with 60 seconds rest, average 5:16
Thursday - easy double 8/7
Friday - easy run 10 miles
Saturday - long run w/ fast finish (18M with first 14 easy, last 4 progressing from 5:45 to 5:33)
Sunday - easy double 5/5
Thank you! It sounds like you could apply this to anyone training for a half, just adjust the paces as needed. My goal is a bit slower (sub-1:30) and my PR is 1:33, a split during a marathon, although I felt I could have gone 1:29 had I actually trained for the half itself.
Riccardo, you ran 1:11:49 3 weeks ago in a windy race.
Jan Stensson will basically have you taper by reducing mileage, which you had already decided to do. You were probably ready to run under 1:10 already 3 weeks ago had you tapered properly and had had no wind in the race.
If you have good weather conditions and run under 1:10 on July 17th, it's not thanks to Jan Stensson, but to reducing mileage. You will taper properly instead of running high mileage.
If you are going to be coached by Jan Stensson and share your results here with us, then please continue to do so after your July 17th race so that we can actually see if his training works.
Best of luck with your endeavours.
It`s not about tapering. It`s about individual best effective paces at enough amount of mileage to back up the quality workouts. It`s quite simple if you know how to do it the best way. Tapering will come in the last week before race day 17th July.
Riccardo, you ran 1:11:49 3 weeks ago in a windy race.
Jan Stensson will basically have you taper by reducing mileage, which you had already decided to do. You were probably ready to run under 1:10 already 3 weeks ago had you tapered properly and had had no wind in the race.
If you have good weather conditions and run under 1:10 on July 17th, it's not thanks to Jan Stensson, but to reducing mileage. You will taper properly instead of running high mileage.
If you are going to be coached by Jan Stensson and share your results here with us, then please continue to do so after your July 17th race so that we can actually see if his training works.
Best of luck with your endeavours.
It`s not about tapering. It`s about individual best effective paces at enough amount of mileage to back up the quality workouts. It`s quite simple if you know how to do it the best way. Tapering will come in the last week before race day 17th July.
If he runs sub 1:10 in July it will have been thanks to his previous training and now reduced mileage.
Or do you disagree that 1:11:49 in windy conditions is not already very close to 1:10?
It`s not about tapering. It`s about individual best effective paces at enough amount of mileage to back up the quality workouts. It`s quite simple if you know how to do it the best way. Tapering will come in the last week before race day 17th July.
If he runs sub 1:10 in July it will have been thanks to his previous training and now reduced mileage.
Or do you disagree that 1:11:49 in windy conditions is not already very close to 1:10?
Well,....I don't disagree a 1:11:49 is close to a 1:10 in better conditions and not very windy.But actually his training hasn`t changed so much now when it comes to the mileage running. He still sometimes complement with cross-training like rowing or biking but easy and mostly for the fun of it . So I disagree his training now would be like tapering. The goal race will be the 17th of July so very few weeks for my successful DANCAN system to sink in his body with it's magic. We will see what happens in the race and if Riccardo wants to continue the journey together to try for even faster times.
Riccardo`s training goes on fine according to plan so far. In this week he did a 25 x 400m @ 71-72 sec and 60 sec rest. I thought it was a little bit too fast last time when he ran 20 x 400 m at 70 sec so I extended with 5 more reps and prescribed 25 x 400m @ 72-73 sec and 60 sec rest. He ran a second faster but as I have seen it doesn`t surprise me . He seem to have much better capacity than the goal to run a sub 1:10 half marathon the 17th of July. Then I had him yesterday to run a LT interval 12-15 x 1000m at around 3:17 min and he felt fine the first 10 at 3:13-3:14 .....then the last 2 he ran he was disturbed by wind and felt tired and let it stay with 12 x 1000m at average 3:15 min with 60 sec rest walking easy. He is scheduled to have a specific long run on Saturday of 90 min at easy pace and fast finish last 20 min in intervals . We will see how it goes.So far, so very good. A very interesting coaching case I say. :)