2:19 on 70-80 miles per week.

Well.....I use Daniels VDOT paces for the workouts but nothing else from him . From Canova I got the idea that one must run a specific long run to get the very best results at half/ marathon, but nothing more from him. And I also designed my specific long run in another way .Then my experience and imagination combined the main idea of the great coach back in the -30s Woldemar Gerschler and rest back to 120 bpm and at last Lydiards LSD (Long Steady Distance ) and Franz Stampfl`s "staying power". Together it gave a very effective linear low mileage system that with the same basic approach has given over a dozen winners of international races in just four years as an online coach. The system has more ingredients to it that I have communicated sometimes here, but of course I have written a lot here so it`s difficult for readers to remember all my specialties. But I have an idea to write a complete book the day when my first medal in an international championship as a coach will come.

Some comments on this.. :) " a runner of his caliber would do good with pretty much any training plan" That`s not true! 10 years ago he ran his former bests and now got his first PR , after 10 years ......don`t you think he has tried enough with other methods? Besides he`s not interested and don`t have time for more training .

There are a lot of examples runners doing great results on just low mileage and " the secret" is just to know how to do it the best way. I agree in something you wrote, "there are no shortcuts", but you and many mean something else than me when we write it down . For you and many it`s equal to a need for high mileage, but for me it`s equal to only do enough what it takes to reach the goal, nothing more and nothing less, just low mileage perfect individual training. I like to call it smart training instead of short cuts.

" By how much would you have increased mileage and intensity for him to hit 2:19 at CIM? " Hey! Have you really read the workouts he has done ? The intensity is the main factor of the program! All is done by intensity and just enough mileage to back it up.

As a former high mileage guy (largest 7 day stretch was 128 miles and lots of other weeks at 100-120 between 2009-2012), J.S.’s program definitely isn’t easy, it’s just different. In my experience so far the 5 miles per week of work at 4:35 pace, 8-10 miles at 4:55-5:05, and 20+ miles with another 2-3 miles of work at 5:00 has been just as demanding on my body as I remember the high mileage with less intensity being. I look forward to the recovery days so much that it doesn’t feel like my mileage is as low as it is.

Periodization wrote:

You can't keep repeating the same thing and expect a new stimulus every time.

Your conclusions are wrong, and you should learn to use paragraphs.

Periodization wrote:

I read all your posts previously but still think you don't understand what periodization is and why it is the most important element of a progressive multi-annual training plan.

The 1960's are calling.

It will be interesting to see how it turns out, generally you can't replace volume with intensity. Most coaches also don't recommend doing the same workouts week after week. Good thread though, I'll keep checking it out.

El Cheapo wrote:

It will be interesting to see how it turns out, generally you can't replace volume with intensity. Most coaches also don't recommend doing the same workouts week after week. Good thread though, I'll keep checking it out.

The volume is there, but only ENOUGH to reach the goal.. LoL ))

ALL runners developed in four years being a coach......

-The Wizard -

Coach JS, is a fast long run needed for 5k/10k? How long?

Below Average wrote:

As a former high mileage guy (largest 7 day stretch was 128 miles and lots of other weeks at 100-120 between 2009-2012), J.S.’s program definitely isn’t easy, it’s just different. In my experience so far the 5 miles per week of work at 4:35 pace, 8-10 miles at 4:55-5:05, and 20+ miles with another 2-3 miles of work at 5:00 has been just as demanding on my body as I remember the high mileage with less intensity being. I look forward to the recovery days so much that it doesn’t feel like my mileage is as low as it is.

Thanks for sharing! I am very curious how your race will go and what your feedback will be when it's done. I wish you both best of luck and I hope you hit sub 2:19:00!

Cheers

You just repeat what you already have told. And you still don`t know what you are talking about! ))) There is no need for rocket-science to create one of the history`s greatest training systems.

Heinrich wrote:

Coach JS, is a fast long run needed for 5k/10k? How long?

Short answer ….NO! When you aim for 5k/10 k the longest run just have to be 10-12 miles to reach optimal performance . And there is no need to specific long run….just LSD all the way! Cheers! )))

Today Phil did an easy 50 min run at 7:09 mile pace . Tomorrow it`s time for specific long run again …….2 hours 20 min easy…….last 20 min at intervals 1 min fast- 1 min slow …….fast pace 74-75 sec/ 400m . Good luck Phil! :)

Look up Nathan Kwan on strava. He is a guy who just ran 63:40 at San Jose Half. He is running CIM and will probably run faster than what you described. He rarely goes over 80mpw of running.

He never ran for his college. They didn’t want him. He ran for the club team. He was a low 4:20/9:30ish guy in HS I believe. Before you say “must have been super talented,” he came from a HS notorious for being well trained and doing solid mileage down in Orange County. He just put his head down and worked over the last couple years.

15 weeks down, 8 to go. Largest 7 day stretch of the year for me combines with 4 big efforts. Big training week for my standards. 100% healthy, feeling good. Good week

M: 50 min easy, 6.77 miles, 7:23 pace

T: 12.6 miles, 11x1k

3:08.2, 50.9

3:07.5, 55.2

3:04.9, 55.2

3:10.6, 58.5

3:07.5, 59.8

3:09.3, 58.8

3:07.4, 59.5

3:10.8, 60.1

3:07.6, 68.8

3:12.8, 71.5

3:08.5, 63.9

W: 50 min easy, 6.92 miles, 7:13 pace

Th: 11 miles, 20x400

69.9, 43.3

70.1, 44.0

69.4, 45.1

69.2, 49.0

68.8, 55.3

69.1, 54.4

69.9, 55.3

68.7, 58.2

69.0, 60.3

69.1, 59.3

69.5, 62.5

69.2, 64.1

69.9, 67.1

69.3, 62.8

69.7, 59.1

69.6, 59.1

70.1, 62.7

69.3, 59.6

68.5, 64.3

67.0, 60.7

F: 50 min easy, 6.98 miles, 7:09 pace

S: 2:20 long run w/20 min 1 min on 1 min off, 21.88 miles, 6:24 pace. Last miles in 5:51, 5:40, 5:35, 5:43. Felt pretty easy until the last 7 min. Took 3 gu’s. First snow run of the year in the frozen north. 32 degrees and 20 mph winds the whole way. Pretty nasty.

S:rest

Total: 66.15 (81.92 last 7 days)

Hy coach Js!

Could you give me a generic base traning week schedule for 800 and 1500m? Seems like you are doing a great job with Phil s marathon training.

Pb s are 1.50 and 3.54.

Thanks !

Hi Kb! :)

Well, to coach 800 and 1500 perfect is not so "easy" as the longer distances .It requires more "speed thinking", weights and so on .

How old are you?

SUPERIOR COACH JS wrote:

Hi Kb! :)

Well, to coach 800 and 1500 perfect is not so "easy" as the longer distances .It requires more "speed thinking", weights and so on .

How old are you?

What sort of speed work do you schedule for your middle distance guys? Do they still to the Lt sessions?

Middledistancer wrote:

SUPERIOR COACH JS wrote:

Hi Kb! :)

Well, to coach 800 and 1500 perfect is not so "easy" as the longer distances .It requires more "speed thinking", weights and so on .

How old are you?

What sort of speed work do you schedule for your middle distance guys? Do they still to the Lt sessions?

They do the basic DANCAN-system but when it comes to race season I prepare them with fast repetitions at 400- 1500m race pace .

24yrs old, could you write an example week with workouts and paces for thebase and for the pre competition period?