Sub 1:10 Half Marathon Training

It's a shame the only cases that we can confirm have been a failure. That's some magic right there.

The cases you refer to weren't a failure. More success will come. 2023....here we go!! - Magic, just Magic! - 🧙‍♂️🇸🇪

Coach JS,

I hope you're right...but every thread I've seen shows runners performing well at 5/10ks, and falling flat on half marathons....

Stop lying Jan.
Phil was a failure, Slava was a failure, Sammy is a failure.

His system is OK for recreational runners who lack discipline or who never had structured training - most coaches' systems are.
And he gets the best results from athletes who respond well to low mileage.
There aren't many that run to their potential on low mileage over long distances, but Jan focuses on the very few exceptions in history and applies that sort of training to all runners.

One example is French athlete Yann Schrub who recently got a bonze medal in the European Championships 10,000 m with a PR of 27:47
Yann run low mileage and Jan uses him as an example of how low mileage reaps huge benefits.
The fact is that Yann Schrub himself has said that he would adopt higher mileage training if his studies allowed him to.
Jan ignores this, thus ignoring that Yann can run much faster when he optimizes his training with the support of more miles.

Sammy Nyokaye is a great example of how Jan's system fails at the marathon. A 1:02 half marathon runner who has been running marathons between 2:14 and 2:19. A complete failure.

It's baffling how stubborn Jan is. How he refuses to see facts and adapt his training.

Well, that's not the case Bdubs. Phil ran faster than ever at 10 Miles after 10 years! Also he passed the half mark in his Marathon at 1:10. Canefis was on a great improvement but injured his foot again, an old injury he never told me about when the coaching started. He also lacked ' pace feeling' and didn't follow my 'orders' when it came to run even level pace at track intervals.Riccardo was ready to run a sub 1:10 half but was unlucky to get a severe covid as he told about......

You put up some false claims I must comment. I coach and have coached runners at all levels , both low mileage and high mileage from ' hobbyjoggers'' to world class runners.Further there are many examples of world top runners in history on low mileage, not just the example of Yann Schrub who might run even faster on higher mileage, that we don't know yet. But what we know for sure is that he got this bronze in the European Champs 10000m on just realativelly very low mileage and about 4-5 sessions per week!

You were not coaching Phil to run 10 miles. You were coaching him to run the marathon. You failed, after you said he was easily in OTQ shape. Easily!

And what about your biggest failure, Sammy Nyokaye?

What are my false claims?

Correct!

Have you noticed how Jan's athletes always have tremendous bad luck? It's never the coach's fault, of course, it's always the athlete's fault or bad luck.

Now you put up another false claim. 10 winners of international races didn't have bad luck... 😉 Same to a big bunch of other runners at all levels happy to run PB:s. Sammy is one of the most unlucky except when he won Mully's half in 1:01: 40 and 4500 $ at high altitude, made a pacemaking job at Barcelona and 1:03 half ...., felt great in the leading group at last Kisumu half marathon but unlucky got hit from behind by a motorbike. Fracture on his leg but lucky he now can continue his training and the big goal to run a sub 2 10 Marathon.

Eh. I ran 15:18 indoors a couple of months before I ran 69:30. I averaged 50-60 miles during that time. I didn't really do long tempos and my long runs weren't extreme. If you're able to run 15:10 you should easily be able to go under 72.

@beersandmiles

You're probably right, but it just never came together. I'm sure there were a lot of mornings I've been in sub 71 shape, but alas, no race.

Last sunday i ran (and won) the misano marathon in 2h29'55'' , 10 day from the race i ran one of my best training 8 x 1600m @3.22 rec. 1200m @3.48 .

Now i'm selfcoaching, the problem with Jan probably was to much quality and not a lot week volume, with the second coach no quality with no volume ..
it is not a criticism, they have helped me a lot in difficult moments.
the best results obtained were done with 100/120km per week and 2/4h of cross training, so 1 run workout a day a 2/4 time a week crosstraining with bike or rowing when double

How can you guess probably too much quality with coach js when you got covid and never could test his program in a fair race healthy? Just a thought.Congrats to your 2:29 win!

Congratulations. What other workouts were you doing in the lead up?

Be quiet, JS.

Here is my last 7 week key workout, i think i'm near 1h10' high / 1h11' low in this moment.

Misano Marathon wasn't in program, they invited me, so after the race in week 3 i change my plan doing 36km key sessione on wednesday and 30km workout the next wednesday.

-6week Tuesday 15x400m @3.00 rec. 200m in 1'15'' // Thursday 12km Marathon Pace // Friday 8km Easy + Hill Sprint 10x15'' rec. 1'45'' // Saturday 10x1000m @3.20 rec. 1' Easy // Sunday 28km Easy on Hilli Route

-5week Monday 12km Easy + 15x12'' Hill Sprint rec. 1'15'' // Wednesday 7x2km @3.20 rec. 3' Easy // Friday 6km Easy + 8x15'' Hill Sprint // Saturday 36km @3.50

-4week Tuesday 20x500m @3.00 rec. 1'15'' walking // Thursday 21.1km Marathon Pace then Easy session from saturday to next friday race.

-3week Low Volume week with Hill Sprint on Monday // Half Marathon race on Friday (1h14' with a lot of Hill)

-2week Thursday 10km Easy + 10x15'' Hill Sprint rec. 1'30'' // Wednesday (36km) 20km @4.00 + 4km @3.30 / 3km @3.25 / 2km @3.20 with rec. 1km @4.00 // Saturday Double of quality AM 14km @3.30 PM 10x400m @3.05 rec. 200m in 1'

-1week Monday Ramp Test ROWING // Wednesday 8x1600m Marathon Pace -10'' rec. 1200m Marathon Pace +15'' // Saturday 20x 2' Marathon Pace -10'' rec. 1' Easy

Race Week Tuesday 10x400m rec. 200m Tuesday @3.10 // Thursday 7x3' Marathon Pace rec. 1' Easy

I'm struggling with all over distance events. I've broken 15 and 8:20 but can't break 1:15. Tips?