2:19 on 70-80 miles per week.

SUPERIOR COACH JS wrote:

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.

Hey JS. I did my first interval workout today in this style you propose.

There is a 600m grass loop around a cycle track in a park near me so I did 8x600@ 5k pace with rest back down to 120. I averaged about 1:59 for each and it felt comfortable being fully recovered. I could have done more and will do 10 and then 12 the next two weeks.

Question though. I found my HR came to 130 very quickly in under a minute generally but took another 30 to 60 seconds to go down from 130 to 120.

Should I just go after 90 seconds anyway?

It was obviously longer on the later reps but probably averaged 100-110 seconds rest.

Hello! Well....you ran 600s and then it`s okey to have 90 sec rest down to 120 bpm . Try 15-20 x 400m next time and rest down to 120 bpm . If/when you only need 30-45 sec to come back to 120 bpm at 400s you just speed up the pace with 1-2 sec faster. Good luck! :)

Good one today. No way I could have done this workout 5 weeks ago. Best times so far this yr before working with Jan were 15:12, 24:45 (8k), 31:52 10k. Not racing until September, but I feel like I’m progressing.

2x1600, 3x1200, 3x1000, 4x800, tear down to 120bpm.

5:02.3, 69.1 =seconds of rest

5:02.5, 65.2

3:47.9, 69.8

3:47.1, 72.8

3:47.2, 73.5

3:09.1, 85.7

3:09.0, 88.5

3:08.8, 85.2

2:29.2, 89.2

2:30.2, 75.0

2:30.3, 74.9

2:29.8, 67.6

Below Average wrote:

Good one today. No way I could have done this workout 5 weeks ago. Best times so far this yr before working with Jan were 15:12, 24:45 (8k), 31:52 10k. Not racing until September, but I feel like I’m progressing.

2x1600, 3x1200, 3x1000, 4x800, tear down to 120bpm.

5:02.3, 69.1 =seconds of rest

5:02.5, 65.2

3:47.9, 69.8

3:47.1, 72.8

3:47.2, 73.5

3:09.1, 85.7

3:09.0, 88.5

3:08.8, 85.2

2:29.2, 89.2

2:30.2, 75.0

2:30.3, 74.9

2:29.8, 67.6

A very good lactate threshold workout at pace for a sub 2:18 !! at marathon. The recovery times down back to 120 bpm are just in good level and the total amount at LT-pace is 13 km ( 8 miles) . So far so very good!!

Now the reader of this thread will see how fast the runner develops in this kind of system on just low mileage.Looks very simple , but it`s very effective.

SUPERIOR COACH JS wrote:

Below Average wrote:

Good one today. No way I could have done this workout 5 weeks ago. Best times so far this yr before working with Jan were 15:12, 24:45 (8k), 31:52 10k. Not racing until September, but I feel like I’m progressing.

2x1600, 3x1200, 3x1000, 4x800, tear down to 120bpm.

5:02.3, 69.1 =seconds of rest

5:02.5, 65.2

3:47.9, 69.8

3:47.1, 72.8

3:47.2, 73.5

3:09.1, 85.7

3:09.0, 88.5

3:08.8, 85.2

2:29.2, 89.2

2:30.2, 75.0

2:30.3, 74.9

2:29.8, 67.6

A very good lactate threshold workout at pace for a sub 2:18 !! at marathon. The recovery times down back to 120 bpm are just in good level and the total amount at LT-pace is 13 km ( 8 miles) . So far so very good!!

Now the reader of this thread will see how fast the runner develops in this kind of system on just low mileage.Looks very simple , but it`s very effective.

Is that the most total volume you have your runners do at LT or do you go higher than that?

What volume would you prescribe for an LT session on only 20 mpw? Thank you.

The most total LT work done in a session in my system is 10 miles. I see that this is enough for my marathoners. But I have an idea to sometimes put in an LT that Kamwororo and Kipchoge sometimes do when preparing for a World top Marathon, 15 x 2000m at LT- pace and then a total of 30 km ( 19 miles) .

If only 20 mpw I suggest to just run 3 sessions per week and 5 miles maxVO2, 5 miles LT and 10 miles LSD. Then one can add cross-training 1-2 days and 1-2 days total rest.

......add cross-training 2-3 days and total rest and 1-2 Days total rest, of course. ))

Thank you! I shall try that out over the next few months.

in your Dancan system, how is the progression done in practice? I've understood it is somewhat linear without specific macro cycles?

Would this make sense for 50-60 mile per week hobby jogger? Paces would come from Daniel's vdot tables

MAXV02

15x400m

20x400m

12x600m

8x800m

-Then shave off 1s from 400m time and start from 15x400m?

LT

12*800m

16*800m

12*1200m

10*1600m

Long run

-increase the time in LSD from 90min to 120min + after LSD progress from (1min LT+1min LSD) to 20min continuous LSD?

You don`t have to do the maxVO2 12 x 600s and 8 x 800s........just 12 -20 x 400 m .

And the LT's can be 12-20 x 800m , 10-15 x 1000m , 10-13 x 1200m . 6 - 10 x 1600m , or you just do them in ladders 800m - 3000m as you wish to mix them to a total of 6-10 miles. When doing both the maxVO2 and LT intervals you can`t shave sec off if you don`t get indications in rest-time needed back to 120 bpm. Good luck!

-The man with the golden...... wand. -

Below Average wrote:

Good one today. No way I could have done this workout 5 weeks ago. Best times so far this yr before working with Jan were 15:12, 24:45 (8k), 31:52 10k. Not racing until September, but I feel like I’m progressing.

2x1600, 3x1200, 3x1000, 4x800, tear down to 120bpm.

5:02.3, 69.1 =seconds of rest

5:02.5, 65.2

3:47.9, 69.8

3:47.1, 72.8

3:47.2, 73.5

3:09.1, 85.7

3:09.0, 88.5

3:08.8, 85.2

2:29.2, 89.2

2:30.2, 75.0

2:30.3, 74.9

2:29.8, 67.6

How do we know you're not coach JS? Post your Strava or name so we can follow you and see if you are real.

Just go back in the thread and you will find Below Average's real name. And he's not at Strava.

Where? I don't see it. This thread is 14 pages long!

I already posted my real name. Search Phil Richert on Strava. I’m not that into it though. I primarily use Running2win under the same name.

Very good week! I also found out that the vaporfly next% is available in size 14 now! Fake CIM marathon course, fake shoes, fake coach, fake runner? I have it all now!

M: 50 min easy, 7.09 miles 7:03 pace

T: 12 miles, 20x400, 68 high average, 65 sec recovery average

W: 50 min easy, 6.71 miles, 7:27 pace

Thur: 14.2 miles, 2x1600, 3x1200, 3x1k, 4x800, all done between 5:00-5:02 pace, 75ish sec recovery Average

F: 50 min easy, 6.79 miles, 7:21 pace

S: 90 min long run, 13.85 miles, 6:29 pace, last 2 miles in 5:11, 5:00, felt really good!

Sun: rest

Total: 60.69 miles (74 miles the last 7 days)

Ummmmmm wrote:

Where? I don't see it. This thread is 14 pages long!

Just go back one page to page 13 and you get evidence.

Below Average wrote:

Very good week! I also found out that the vaporfly next% is available in size 14 now! Fake CIM marathon course, fake shoes, fake coach, fake runner? I have it all now!

M: 50 min easy, 7.09 miles 7:03 pace

T: 12 miles, 20x400, 68 high average, 65 sec recovery average

W: 50 min easy, 6.71 miles, 7:27 pace

Thur: 14.2 miles, 2x1600, 3x1200, 3x1k, 4x800, all done between 5:00-5:02 pace, 75ish sec recovery Average

F: 50 min easy, 6.79 miles, 7:21 pace

S: 90 min long run, 13.85 miles, 6:29 pace, last 2 miles in 5:11, 5:00, felt really good!

Sun: rest

Total: 60.69 miles (74 miles the last 7 days)

It`s so thrilling to follow this development of yours! You finish the last 2 miles at a pace of 15:35- 15:50 min 5 k pace!! …..directly after 80 min at easy pace. Talk about rapid development! Your best 5 k this season before my coaching is 15:12 !? If no problems with injuries or sickness up to CIM in December, sub 2:20 is hanging loose! ))

SUPERIOR COACH JS wrote:

Below Average wrote:

Good one today. No way I could have done this workout 5 weeks ago. Best times so far this yr before working with Jan were 15:12, 24:45 (8k), 31:52 10k. Not racing until September, but I feel like I’m progressing.

2x1600, 3x1200, 3x1000, 4x800, tear down to 120bpm.

5:02.3, 69.1 =seconds of rest

5:02.5, 65.2

3:47.9, 69.8

3:47.1, 72.8

3:47.2, 73.5

3:09.1, 85.7

3:09.0, 88.5

3:08.8, 85.2

2:29.2, 89.2

2:30.2, 75.0

2:30.3, 74.9

2:29.8, 67.6

A very good lactate threshold workout at pace for a sub 2:18 !! at marathon. The recovery times down back to 120 bpm are just in good level and the total amount at LT-pace is 13 km ( 8 miles) . So far so very good!!

Now the reader of this thread will see how fast the runner develops in this kind of system on just low mileage.Looks very simple , but it`s very effective.

How can you predict this to be worth 2:18 ?

Interested master runner wrote:

SUPERIOR COACH JS wrote:

A very good lactate threshold workout at pace for a sub 2:18 !! at marathon. The recovery times down back to 120 bpm are just in good level and the total amount at LT-pace is 13 km ( 8 miles) . So far so very good!!

Now the reader of this thread will see how fast the runner develops in this kind of system on just low mileage.Looks very simple , but it`s very effective.

How can you predict this to be worth 2:18 ?

It`s the total picture of paces and recovery that gives this prediction that always has been adequately for all my coached runners, elite down to hobby joggers.It`s like Einstein once determined, everything is relative! ))