2:19 on 70-80 miles per week.

We mainly hear stories on how 2.5 months of coaching helps your athletes a lot.

Is the time-scale of months typical for your collaborations? How would you approach the training program of an athlete if you would coach the athlete for, say, 10 years? Does that mean 10x52x20 400m?

Hohoho! You are funny! :) It doesn`t take 10 years for me to coach a runners individual optimum best. It`s more like a couple of years . Sometimes it takes only 2-3 months to run personal bests .

Periodization wrote:

I can see advantages and disadvantages to your system. Advantages being less required mileage and quickly getting into shape with LT and 5k/LT economy sessions. However, some potential disadvantages could be inability to recover from heats in a championship due to insufficient conditioning (through periodization) as well as potential performance plateauing and potentially loss of motivation from doing the same sessions every week. Have any of your athletes showed inconsistency in training/racing (e.g. not racing at training levels or or not re-signing with you after a goal race)?

My runners don`t do the exactly same workouts from week to week . This is the Art of coaching. I by experience see always what my runners need from week to week . No platauing !

- MAGICAL HOLY GRAL-

Periodization wrote:

I can see advantages and disadvantages to your system. Advantages being less required mileage and quickly getting into shape with LT and 5k/LT economy sessions. However, some potential disadvantages could be inability to recover from heats in a championship due to insufficient conditioning (through periodization) as well as potential performance plateauing and potentially loss of motivation from doing the same sessions every week. Have any of your athletes showed inconsistency in training/racing (e.g. not racing at training levels or or not re-signing with you after a goal race)?

I can truly say that during my 4 years now as an online coach no runner has ever showed inconsistency in training/racing.

Some of the runners I still coach today after 4 years still improves.A couple of the elite runners I coached for free in the beginning e.g Elisha and Victor Kipchirchir left my coaching directly after their wins at Nice -Cannes marathon and Valencia marathon at 2:10:44 and 2:07:38 year 2016, not because they were disappointed of course, but up to manager problems and other personal problems.

BZ wrote:

We mainly hear stories on how 2.5 months of coaching helps your athletes a lot.

Is the time-scale of months typical for your collaborations? How would you approach the training program of an athlete if you would coach the athlete for, say, 10 years? Does that mean 10x52x20 400m?

Well.........sometimes it takes more than 2-3 months of coaching for my runners to bloom. One of the runners I coach is the South African young runner ( age 20) Letlhogonole Tobias. I have been his coach a couple of years now and there was a short break when he tried with the famous coach Brother O`Colm for a couple of months. Nothing special happend in O`Colm`s coaching and then I kept on coaching him with my system. Today he won the South African Champs at 2k XC . Winning time 5:24. ))

His last 20 x 400m was a great one : 64,64,66,64,63,64,62, 63,65,63,62,63,62,62,63,62,62,62,62 and last 57 ! And he did it without any pushing. Usual rest down back to 120 bpm. After this workout I knew he was ready for a good race.

The second 20x400 in one week? What happened to the 5k race?

J.S. was talking about another one of his runners.

10 weeks down, 13 weeks to go. I’ve always felt it takes me 10 weeks for things to really come together in a training cycle or base building period. I think this was a pretty good week.

M: 14.3 miles, 10k race: 11th place 31:42 (16:01, 15:41). Winner was 29:45, good pack of guys in the 30:50 range. Disappointed I didn’t try to go with them.

T: 50 min easy, 6.99 miles, 7:14 pace

W: 60 min easy, 9.02 miles, 6:39 pace

Th: 13 miles, 20x400, felt great

69.7, 42.2

68.5, 43.4

68.4, 47.3

68.7, 52.3

68.8, 49.7

69.2, 50.1

69.3, 54.2

68.7, 53.4

69.3, 57.5

68.8, 57.9

69.1, 53.4

68.5, 67.4

69.5, 59.3

68.7, 58.3

68.5, 57.9

69.4, 57.8

69.6, 57.8

69.3, 57.9

69.5, 59.2

60.4, 87.1

F: 50 min easy, 7.2 miles, 6:56 pace

S: Rest

S: 10 miles, 5k race: 15:08 4:46, 5:05 ( 4 hills during this mile), 4:47, 30. 1st place, won by 3:36, course record. I feel pretty darn good about this one!

Total: 60.51

BZ wrote:

The second 20x400 in one week? What happened to the 5k race?

Hehe! That was my South African XC Champ doing that 20 x 400m.....Phil is not yet capable of doing such a fast 20 x 400m .

His 5 k result will probably come in soon.

My wife also got the win in 19:07. Her fastest time in 10 years. Fun morning.

15:08 !!! Woow! I didn`t know until now. What a great surprise! BIG CONGRATS!!! Tjooohooo! Course record and won by 3:36 min !?? And you feel pretty darn good about this one!? Hehe! I must say that is what you at least should feel with 15:08 at that course with 4 hills on the second mile. Now we all see what has happened in just 10 weeks on the system.... 13 more to come . Of course we understand you will easily run a sub 15 min 5k track race if tried now. What a fantastic weekend for the Magic Wizard , first my South African Champ,and now you Phil with this great performance! I hope no one here at LRC will ever more doubt that I`m a real existing coach and one of the very best. :)

Below Average wrote:

My wife also got the win in 19:07. Her fastest time in 10 years. Fun morning.

Wooow! An extra bonus... ! Maybe she now follow the ideas in my system too? Send my congratulation to her! :)

( besides she's a 10/10 ! lol )

- Magical Fall -

13 weeks out from marathon PR

M: 5 am

10.5 pm

T: 5am

10.5 pm 8x1k 3 min rest on hilly dirt carriage road: 3:11, 3:03, 3:09, 3:03, 3:08, 3:01, 3:08, 2:55

W: 5 am

11.5 pm

Th: 5 am

11pm, 6 mile tempo around eagle lake 32:05

F: 13 miles easy

S: 11.5 miles, 10x30 sec on/1:30 off

S: 18.4 miles, 1:46:57, 5:48 pace

Total: 106.4

Below Average wrote:

13 weeks out from marathon PR

M: 5 am

10.5 pm

T: 5am

10.5 pm 8x1k 3 min rest on hilly dirt carriage road: 3:11, 3:03, 3:09, 3:03, 3:08, 3:01, 3:08, 2:55

W: 5 am

11.5 pm

Th: 5 am

11pm, 6 mile tempo around eagle lake 32:05

F: 13 miles easy

S: 11.5 miles, 10x30 sec on/1:30 off

S: 18.4 miles, 1:46:57, 5:48 pace

Total: 106.4

I see you are already there and even better now 13 weeks out from CIM , and on less mileage!

Below Average wrote:

10 weeks down, 13 weeks to go. I’ve always felt it takes me 10 weeks for things to really come together in a training cycle or base building period. I think this was a pretty good week.

Interesting. Thank you for sharing.

Below Average wrote:

13 weeks out from marathon PR

M: 5 am

10.5 pm

T: 5am

10.5 pm 8x1k 3 min rest on hilly dirt carriage road: 3:11, 3:03, 3:09, 3:03, 3:08, 3:01, 3:08, 2:55

W: 5 am

11.5 pm

Th: 5 am

11pm, 6 mile tempo around eagle lake 32:05

F: 13 miles easy

S: 11.5 miles, 10x30 sec on/1:30 off

S: 18.4 miles, 1:46:57, 5:48 pace

Total: 106.4

This week alone indicates close to 2:19 fitness... You are doing quite well.

Holy cow man wrote:

Below Average wrote:

13 weeks out from marathon PR

M: 5 am

10.5 pm

T: 5am

10.5 pm 8x1k 3 min rest on hilly dirt carriage road: 3:11, 3:03, 3:09, 3:03, 3:08, 3:01, 3:08, 2:55

W: 5 am

11.5 pm

Th: 5 am

11pm, 6 mile tempo around eagle lake 32:05

F: 13 miles easy

S: 11.5 miles, 10x30 sec on/1:30 off

S: 18.4 miles, 1:46:57, 5:48 pace

Total: 106.4

This week alone indicates close to 2:19 fitness... You are doing quite well.

What you referred to was his week before he ran his personal record, not the training he does now. This 10 year old week would not give 2:19 . I`m sure.

SUPERIOR COACH JS wrote:

Holy cow man wrote:

This week alone indicates close to 2:19 fitness... You are doing quite well.

What you referred to was his week before he ran his personal record, not the training he does now. This 10 year old week would not give 2:19 . I`m sure.

this is pretty confusing....this is a long thread that bounces all over the place. What do you mean... is he posting now what he ran 10 years ago for the same week? Or is he posting his current training...

Below Average wrote:

I use my old non gps timex. Just take splits and keep the watch running continuously. So 40 splits and I’m done. I’d probably lose count without it. I like it more than my garmin because i can see the exact split each time.

What are you using to keep track of your heart rate?