2:19 on 70-80 miles per week.

Below Average wrote:

7 weeks down, 16 weeks to go. The new system is starting to feel like the norm. Wife and both kids got sick this week but I managed to avoid it somehow. Good week.

M: 60 min easy, 8.78 miles, 6:50 pace

T: 20x400, 68 average, 65-70ish average rest, 11.2 miles

W: 50 min easy, 6.72 miles, 7:26 pace

Th: 2k, 1k, 1600, 1k, 1200, 5x800, 6:19, 3:09, 5:03, 3:09, 3:48, 2:30, 2:31, 2:31, 2:31, 2:30, 70 sec Average rest. 12.8 miles

F: 50 min easy, 7.41 miles, 6:44 pace

S: 13.6 miles easy, high school alumni XC 2 mile in the middle. 10:23 (5:05, 5:17) tough, narrow, hilly course. The coach wanted me to give everyone a 1 min head start. Ended up getting second by 1-2 sec. about 100 people in the race. Tough to get by everyone in the tight quarters but had fun. Hoped for a faster time but I’ve never been much of a XC runner. Not overly taxing.

S: rest

Total: 60.51 miles

Tomorrow 20 x 400s again, but this time 1-2 sec slower at 69-70 sec. Should be nice controlled workout.

It was a nice workout, 20 x 400m at average 70,5 sec and average rest time down back to 120 bpm 63,5 sec . Warm conditions with 83 F = 28.3 C and 73 dew point. Next week I increase the pace again .

SUPERIOR COACH JS wrote:

It was a nice workout, 20 x 400m at average 70,5 sec and average rest time down back to 120 bpm 63,5 sec . Warm conditions with 83 F = 28.3 C and 73 dew point. Next week I increase the pace again .

A very good LT interval done by Phil today. A total of 10 miles at pace 76-77 sec per 400m and relatively short rest average at 54 sec. He had to do the workout early in the morning at 6 am so that makes the workout even better.

Threshold work is really starting to come together! Felt great the whole way. 14 miles this morning. Workout was 1x2k, 2x1k, 2x1600, 2x1k, 2x1200, 2x1k, 3x800.

6:28.9, 49.4 (rest)

3:13.0, 49.2

3:12.3, 49.8

5:09.0, 53.8

5:11.1, 59.1

3:09.6, 53.7

3:13.0, 53.1

3:51.9, 53.4

3:50.7, 59.1

3:13.1, 53.3

3:10.8, 57.1

2:34.7, 54.3

2:32.8, 52.4

2:33.8, 56.5

Sorry, haven't followed, is the goal race still CIM? Are you doing 10k training for now?

I’ve got a 10k in a couple weeks, then a 10 mile in October, then CIM. I’m gradually building up each week. Long run this week will be my longest yet under J.S. 1:40 with last 30 min of 1 min on 1 min off at 5:04-5:08 pace

The coach : The same basic schedule for all my runners. The only difference between 5k/10k and half/Marathon is

the specific long run. The 10 k runner will do up to 20 k and the half/marathoner 90 min - 2 hour 40 min at longest.

Phil's main goal is CIM in December.

This thread is a f**king monologue !

FullBS wrote:

This thread is a f**king monologue !

Is it? Then you can't have read it all!? This is one of the few threads here on LRC

that shows live top class coaching on just low mileage.

Don't agree with you wrote:

FullBS wrote:

This thread is a f**king monologue !

Is it? Then you can't have read it all!? This is one of the few threads here on LRC

that shows live top class coaching on just low mileage.

A very good "periodization" week for Philip.

Finished the weeks work by his longest specific long run at 15.33 miles in 1 hour 40 min ( 6.31 average) ....last 30 min in intervals 1 min fast- 1 min slow at 5:47 average and fast min at 5:07 pace. Now 15 weeks to go it looks so far even better than I expected . CIM , here we come!

- The Wizard -

8 weeks down, 15 to go. Good week. Tough work/family schedule his week so I had to get the workouts in when I could. Feeling healthy and strong

M: easy 50 min, 7.24 miles 6:54 pace

T: 10 miles, 20x400m 70 sec average, 65ish rest. Very hot, tough day

W: easy 50 min, 7.31 miles 6:50 pace

Th: 14 miles, 2k, 2x1k, 2x1600, 2x1k, 2x1200, 2x1k, 3x800

6:28.9, 49.4

3:13.0, 49.2

3:12.3, 49.8

5:09.0, 53.8

5:11.1, 59.1

3:09.6, 53.7

3:13.0, 53.1

3:51.9, 53.4

3:50.7, 59.1

3:13.1, 53.3

3:10.8, 57.1

2:34.7, 54.3

2:32.8, 52.4

2:33.8, 56.5

F: easy 50 min, 6.58 miles 7:35 pace

S: 1:40 run, last 30 min 1 min on 1 min off at threshold. 15.33 miles, 6:31 pace, 5.07 pace for threshold work

S: Rest

Total: 60.46 miles

Below Average wrote:

Threshold work is really starting to come together! Felt great the whole way. 14 miles this morning. Workout was 1x2k, 2x1k, 2x1600, 2x1k, 2x1200, 2x1k, 3x800.

6:28.9, 49.4 (rest)

3:13.0, 49.2

3:12.3, 49.8

5:09.0, 53.8

5:11.1, 59.1

3:09.6, 53.7

3:13.0, 53.1

3:51.9, 53.4

3:50.7, 59.1

3:13.1, 53.3

3:10.8, 57.1

2:34.7, 54.3

2:32.8, 52.4

2:33.8, 56.5

Very inspirational thread I must say. If you break 2.19 in CIM your coach will be elevated to the skies I think.

Now we have establish a very good base to work further on . Now there will be 3 weeks with increased paces and a couple of races . Then there will be 12 weeks left to CIM and still plenty of time to sharpen up . If no injuries and sickness it looks so far that Phil will be ready to attack sub 2:20 at CIM in December.

JS,

What's the highest mileage you'll have BA hit this cycle?

Nice work, and an interesting thread overall.

I wonder, does JS require that the rest day be Sunday? For most, work etc. is heaviest on weekdays, and Sunday is a convenient down day with free hours for big workouts. Or do you work weekends?

QUestionssss wrote:

JS,

What's the highest mileage you'll have BA hit this cycle?

Hi! :) Well......as you see it depends on the pace when he mostly runs the easy distance on time. How much mileage isn't

really important. Whats important is HOW he runs his mileage!

But if we try to look at a week that should be the most mileage we will sum a maxVO2 -day of 20 x 400m = 5 miles + 4-5 miles(warm up + cool down) = 9-10 miles + a LT-day of 10 miles + 4-5 miles( warm up+cool down) = 25 miles + a specific long run of at most 25 miles= 50 miles + 3 more easy runs of mostly 9, 5 miles = A total week of 78.5 miles at most ( 126 km) on 6 sessions per week.

Unfortunately I do work a lot of weekends. I usually take tue, Thur off from work. Not great for my social life, but works pretty well for getting workouts in!

Sorry, he's not running 2:19 on 60 miles a week. 60 MPW is not 70 -80. Maybe you are building him up slowly. Intensity can not replace volume ( see US distance running in the 1990's). Who has JS coached to 2:19 or better using this low mileage, high intensity program? Sorry if I missed that, it's a long thread.

Far Out West wrote:

Sorry, he's not running 2:19 on 60 miles a week. 60 MPW is not 70 -80. Maybe you are building him up slowly. Intensity can not replace volume ( see US distance running in the 1990's). Who has JS coached to 2:19 or better using this low mileage, high intensity program? Sorry if I missed that, it's a long thread.

Well…..I have coached many " Mission Impossible" before on less than 60 mpw. We will see what happens, but if Phil don`t run sub 2:19 in CIM he will do it later on. And he has got basic capacity to run even sub 2:15 , but it will probably take a couple of years from now and we accelerates slowly.Try to avoid injuries and overtraining. US distance running in the 1990's didn`t know how to train smart on just low mileage. Only enough mileage what it takes to improve and reach the goal. A big part of "the secret" of low mileage training lies precisely in the use of correct paces, and when it comes to the marathon only high mileage on specific long runs designed for optimal marathon result.