2:19 on 70-80 miles per week.

I’m hoping to achieve my goals on lower mileage, not looking for ways to add more miles into my schedule.

MohammedAA wrote:

Below Average wrote:

I only live 2 miles from work so it wouldn’t really add much mileage. Plus I wouldn’t be able to shower which is gross. I work 7-5 each day and the job is quite demanding the entire time. I do go home each day for an hr lunch break. Theoretically I could run during that, but I’m usually quite tired and starving at that point and really need the break to eat and relax. At best I could maybe get 3 miles in? It seems like too much to cram in, but I used to think waking up to run before work was impossible too.

Run to work 2 miles after your morning run, and home with a loop to give you 30 minutes and roughly 4.5 miles assuming your pace. You just added 32.5 miles a week to your training volume.

There is no need for " junk mileage". ))

As I always use to preach: The magic "secret" to run faster in races is not mainly about how many miles you run , more about how you run your miles.

- The Wizard -

Hey coach JS. How do you build up beginning runners who are only on 15-20 Miles per week with your system? Do you have them keep the 3 workouts first and then gradually add the other 3 steady runs or get them to 6 but on reduced volume from there and build it up?

Building up wrote:

Hey coach JS. How do you build up beginning runners who are only on 15-20 Miles per week with your system? Do you have them keep the 3 workouts first and then gradually add the other 3 steady runs or get them to 6 but on reduced volume from there and build it up?

Beginning runners without race time and on 15-20 mpw can start with one easy LT- intervall per week . Then I have to gradually test out the best LT -pace to keep for a while , the Art of coaching. If they have a recent race time I can build from that with one maxVO2- interval and one LT-interval per week . I have coached hobby joggers on just 3-4 sessions per week this way with fast improvement in training and racing.

Below average did a very good 20 x 400m today. Prescribed was 70-71 sec but 2 of them was sub 69 , 12 of them at 69 and 6 at around 70. If no injuries or sickness he will threatening to blast 2:20 in CIM. Recovery= walk easy back to 120 bpm in 47-83 sec. Gerschler told that the time back to 120 bpm should not exceed 90 sec .If more than 90 sec the pace is too fast......

It’s gonna happen in December regardless...

https://www.mtecresults.com/runner/show?rid=42&race=734

https://www.mtecresults.com/runner/show?rid=55&race=177

https://www.beach2beacon.org/about/results/results-2010/

https://www.tfrrs.org/athletes/2814467/WisStevens_Point/Philip_Richert

This is the best I’ve ever been. I haven’t ran a Pr at any distance since 2010. It’s fun to dream again though.

Philip did a very good LT interval today and despite warm 75 F( = 24 Celsius) and 15mph wind he nailed the workout at

76-77 sec/ 400m and did 2 x 1600 + 3 x 1000 + 2 x 1200 + 3 x 1000 with 60-85 sec easy walk rest. So far so good.

Below Average wrote:

It’s gonna happen in December regardless...

https://www.mtecresults.com/runner/show?rid=42&race=734https://www.mtecresults.com/runner/show?rid=55&race=177https://www.beach2beacon.org/about/results/results-2010/https://www.tfrrs.org/athletes/2814467/WisStevens_Point/Philip_Richert

This is the best I’ve ever been. I haven’t ran a Pr at any distance since 2010. It’s fun to dream again though.

Soon 19 weeks to go to the goal CIM. For me 19 weeks to coach for the big goal is just like an eternity. Usually I only need 8-12 weeks. Will more preparation time give even better result? I think so.

4 weeks down, 19 to go. Feeling good. 100% healthy. 26 miles is a long way to go, but I’m feeling strong and Jan’s confidence is starting to rub off on me a bit. I’m finding I need about 20 min at the start of my easy runs in the early morning to work down to 6:40-6:30 pace. I also got a new watch that tracks my sleep. I averaged 6.2 hrs per night this week. It was a pretty good sleep week for me too...Going to try to get that closer to 7 hrs a night.

M: 60 min, 8.8 miles, 6:49 pace

T: 10.5 miles, 20x400, 69 average, 70ish sec Average rest

W: 50 min, 7.3 miles, 6:49 pace

Th: 12 miles, 2x1600 (5:07,5:07) 3x1k(3:10,3:11,3:10) 2x1200(3:50,3:50) 3x1k(3:10,3:11,3:10) 60-85sec rest

F: 50 min, 6.9 miles 7:15 pace

Sat: 80 min w/ 10x1min threshold/ 1 min easy, 12.4 miles 6:27 pace, last 3 miles 5:40’s

Sun: rest

Total: 57.86

Below Average wrote:

4 weeks down, 19 to go. Feeling good. 100% healthy. 26 miles is a long way to go, but I’m feeling strong and Jan’s confidence is starting to rub off on me a bit. I’m finding I need about 20 min at the start of my easy runs in the early morning to work down to 6:40-6:30 pace. I also got a new watch that tracks my sleep. I averaged 6.2 hrs per night this week. It was a pretty good sleep week for me too...Going to try to get that closer to 7 hrs a night.

M: 60 min, 8.8 miles, 6:49 pace

T: 10.5 miles, 20x400, 69 average, 70ish sec Average rest

W: 50 min, 7.3 miles, 6:49 pace

Th: 12 miles, 2x1600 (5:07,5:07) 3x1k(3:10,3:11,3:10) 2x1200(3:50,3:50) 3x1k(3:10,3:11,3:10) 60-85sec rest

F: 50 min, 6.9 miles 7:15 pace

Sat: 80 min w/ 10x1min threshold/ 1 min easy, 12.4 miles 6:27 pace, last 3 miles 5:40’s

Sun: rest

Total: 57.86

Thanks for posting this. I look forward to seeing the result of your training in 19 weeks. It’ll be interesting to follow this.

The recent thread about running surface got me wondering what JS advises you do. Are you running your mileage on trails or pavement or a mix? Does it matter? I imagine for those racing on the road, one has to callus their body against the pounding to not break down on race day.

I do live near some great dirt trails but 75% of my running is on the paved roads and a paved trail that runs along the river near my house. Each week I do my warm ups and cool downs on the dirt trails, then I have been doing my workouts on the track lately. I also have a section of paved bike path with every 200m marked off that I use for workouts. I like the peace and quite of getting off the road, but I’ve never had any physical issues from running on pavement.

Below Average wrote:

I do live near some great dirt trails but 75% of my running is on the paved roads and a paved trail that runs along the river near my house. Each week I do my warm ups and cool downs on the dirt trails, then I have been doing my workouts on the track lately. I also have a section of paved bike path with every 200m marked off that I use for workouts. I like the peace and quite of getting off the road, but I’ve never had any physical issues from running on pavement.

How was the training week ?

5 weeks down, 18 to go. I’ve got some work to do on my LT workouts. Thankfully fall temps shouldn’t been too far away! Kind of a tough week, but rallied pretty well after getting sick mid week.

M: 60 min, 8.94 miles @ 6:42 pace, felt great

T: 20x400m, 69 sec w/65 sec Average rest. Felt great, perfect weather.

W: 50 min, 6.78 miles @ 7:22 pace, started feeling sick after.

Th: rest, sick with bad fever/body aches/headache

F: 50 min, 7 miles @ 7:08 pace. Slept 12 hrs last night. Feeling much better.

S: 11x1000m, 3:14 average, 68 sec average recovery but faded at the end. Warm and hilly route.

S: 90 min w/10x1min on 1 min off, 13.61 miles @6:36 pace. 5:19 average pace for 1 min pick ups(4:50-5:30 depending on terrain), hilly and warm. Pretty tired the last 10 min of the run.

Total: 58.23

Well….I started to coach Philip because he looked to be an "exact copy" of myself as a runner back in the -80s. Almost same basic sprint speed and very close results at 1500/ mile and 5 k and also half/marathon. With the knowledge I have today it`s so thrilling to see how far I can coach him . I will not say here what I think he can run in future out from what I have seen in short time coaching him…… that will stay between me and him until the day he will do the times. But I can say…..he is good!

Today impressive again with 20 x 400m maxVO2 intervals with 11 at 69, 7 at 68, and 2 at 67 !! Rest down to 120 bpm between reps as usual.

Fascinating journey! Keep it up.

Just read through this whole thread last night and today. Very interesting, and I'm definitely following.

Question for JS, what is the goal with the 10 x 1/1 efforts on the long run days? Just run comfortably fast? Feel out marathon pace? It seems like an effort that is not listed as one of your three paces (VO2, LT, Aerobic Power). Thanks.

The 10x1min are supposed to be done at LT pace. I’d guess they are meant to ease into LT pace at the end of long runs? I was just getting my butt kicked by the hills and sun on the last one and couldn’t hit the pace. 10 min straight @ LT pace at the end of the long run scheduled for this week.

Below Average wrote:

The 10x1min are supposed to be done at LT pace. I’d guess they are meant to ease into LT pace at the end of long runs? I was just getting my butt kicked by the hills and sun on the last one and couldn’t hit the pace. 10 min straight @ LT pace at the end of the long run scheduled for this week.

Awesome. Thanks for the update. You're enough faster than me that I haven't got down what your paces all equate to. But hills, wind and sun definitely have an impact on things. So I guess kind of a real-world-LT-pace, ha ha.

Right now J.S. has my LT pace at 5:00-5:04. I can hit it on the track in good conditions, but on the roads/heat/hills/wind it’s very tough for me at this point. 2x1600,3x1200,3x1000,4x800 tomorrow. Temps are supposed to be in the high 50’s and I’m doing it on the track so I’m expecting big things!