2:19 on 70-80 miles per week.

16 weeks down, 7 to go. It’s crazy how fast the weeks roll by. Didn’t quite hit the workout goal paces that J.S. set for me this week, but I still feel it was a very good week of running. 100% healthy physically and mentally. Good week.

M: 60 min easy, 8.94 miles, 6:42 pace

T:10.2 miles, 15x400

68.9, 47.2

67.6, 49.9

67.1, 53.7

66.9, 54.0

67.6, 58.4

67.4, 58.4

66.6, 58.9

66.5, 58.5

66.9, 68.1

66.4, 68.5

66.5, 69.0

66.6, 73.0

67.1, 68.4

66.7, 65.8

65.6, 66.7

W: 50 min easy, 7.44 miles, 6:43 pace

Th: 13.5 miles, 18x800

2:32.0, 43.7

2:28.0, 53.2

2:31.4, 48.4

2:30.7, 52.8

2:31.7, 49.7

2:31.5, 49.2

2:32.4, 44.4

2:31.9, 44.7

2:32.9, 50.9

2:32.7, 50.0

2:32.1, 49.3

2:32.0, 56.2

2:31.6, 58.9

2:33.4, 53.2

2:34.1, 49.5

2:32.2, 58.0

2:32.9, 58.9

2:31.8, 53.6

F: 50 min easy, 6.83 miles, 7:19 pace

S: long run, 2:12, 6:33 pace, 1:57 warm up at 6:40 pace, 12 min threshold, 2.36 miles (5:05 pace), 3 min cool down. Felt great.

S: Rest. Happy 33rd birthday to me. 31 was the best year of my life. 32 was even better. Hopefully 33 is filled with health, happiness, another baby, and lots of PR’s. 32 was the first year since I was 15 that I didn’t get drunk or high. It took me 18 years, but I figured out the key to my personal happiness is to quit drinking, keep running, and fill my heart and home with my wife and children. Simple as that.

Total: 67 miles

Well…..congrats to another very well performed training week with the DANCAN-system! So far so good, and the workouts went according to plan except the 18 x 800m , but we know it was run very early and in the dark and very cold , so a very good LT - interval. Day off tomorrow to recharge the batteries 100 % and then we keep on 7 weeks to go to CIM.

JS - Would you prescribe the same MaxVO2 workout for a 5K specific runner? I'm speaking about the 20x400's? Or would the 400's be faster and less of them?

Just curious.

clojon wrote:

JS - Would you prescribe the same MaxVO2 workout for a 5K specific runner? I'm speaking about the 20x400's? Or would the 400's be faster and less of them?

Just curious.

20 x400m at 5k pace is for all runners 800m-marathon (even ultra) . But when it comes to an 800m -1500/mile runner without ""adequate" 5 k race time one have to "experiment" the pace out from pace and resttime back to 120 bpm .When resttime is between 45 -90 sec at given pace there is a good level.

Today an easy run for Phil. Bad weather but a good 8.8 miles in an hour and 6:49 pace average. This is not an average runner. Tomorrow the program will be 20 x 400m again , this time at 67-68 sec . We will see tomorrow how it goes....

Good luck with the workout Phil. :)

SUPERIOR COACH JS wrote:

Today an easy run for Phil. Bad weather but a good 8.8 miles in an hour and 6:49 pace average. This is not an average runner. Tomorrow the program will be 20 x 400m again , this time at 67-68 sec . We will see tomorrow how it goes....

Good luck with the workout Phil. :)

Another very good workout by Phil today and 20 x 400m in bad weather conditions. I let him comment himself…… :) Please Phil.. :)

Monday, Tuesday, Wednesday, Friday and Sunday are basic high school training. Thursday and Saturday are a little longer than a high school runner could manage but the paces aren't very difficult. We would do ten 800's at the Thursday pace, or even a little faster. "Long Run" was usually 12 at that pace (our longest race was 3 miles). Most of us ran on Sunday too. Interesting experiment, we'll see how it works out. Definitely going to need some "magic".

Far Out West wrote:

Monday, Tuesday, Wednesday, Friday and Sunday are basic high school training. Thursday and Saturday are a little longer than a high school runner could manage but the paces aren't very difficult. We would do ten 800's at the Thursday pace, or even a little faster. "Long Run" was usually 12 at that pace (our longest race was 3 miles). Most of us ran on Sunday too. Interesting experiment, we'll see how it works out. Definitely going to need some "magic".

I’ve been doing high school training in hopes they would let me on the team to use up my freshman eligibility.

While I'm sure there are high schoolers doing 15x400, don't think it's the norm by any means. 18x800 is definitely not, and the long run is definitely not (which you acknowledge). Not sure what your point is but you could probably look at any elite runner's easy sessions and liken it to high school training.

Phil`s workout today disappeared. Don`t know why .?

Anyway it was 20 x 400m and: 69.9,68.6,69.9,66.8,69.4,66.5,69.4,67.1,69.5, 66.1,68.7,66.7,69.2,66.8,69 , 66.4,68.8

67,6, 69.1, and 64.2 ! The uneven pace because strong headwind at some of the reps and tailwind by some. Difficult weather conditions.

Looks like my post got deleted for some reason?

39 degrees, rain, and a wind advisory in the frozen north. My 1 year old also woke me up at 3:30am. Everything needed for a good workout! Very tough headwind the last 200m of the slow ones and got a boost the first 200m of the fast ones. First workout in full tights. Ran it on the bike path.

69.9, 44.4

68.6, 45.7

69.9, 46.7

66.8, 53.4

69.4, 51.0

66.5, 52.4

69.4, 53.3

67.1, 55.2

69.5, 59.3

66.1, 59.1

68.7, 59.4

66.7, 59.9

69.2, 62.9

66.8, 63.3

69.0, 63.2

66.4, 63.2

68.8, 67.7

67.6, 64.1

69.1, 70.1

64.2, 67.3

Good day

Americans tend to be workout heroes, especially in the hs level.

Buddy of mine did 8-10 quarters in 70-64range and 6-10 800s in the 2.30 to 2.20 range last one faster with musch longer rest than Phil and ran 3.41 and 1.46 i think he would have made your hs team.

Just look at old Stampfl scheds 70 sec quarters for sub four milers with 2-3min rest, i gues the would be contenders at a hs level to

Train to race dont train for hero workouts

Pipedre wrote:

Americans tend to be workout heroes, especially in the hs level.

Buddy of mine did 8-10 quarters in 70-64range and 6-10 800s in the 2.30 to 2.20 range last one faster with musch longer rest than Phil and ran 3.41 and 1.46 i think he would have made your hs team.

Just look at old Stampfl scheds 70 sec quarters for sub four milers with 2-3min rest, i gues the would be contenders at a hs level to

Train to race dont train for hero workouts

I don`t really get your point here. )) That kind of workouts you told are only in the first building stages for a 3:41 / 1:46 runner if doing phase system training.I hope you understand you don`t run 3:41/ 1:46 on just that kind of slow running? )))

Pipedre wrote:

Americans tend to be workout heroes, especially in the hs level.

Buddy of mine did 8-10 quarters in 70-64range and 6-10 800s in the 2.30 to 2.20 range last one faster with musch longer rest than Phil and ran 3.41 and 1.46 i think he would have made your hs team.

Just look at old Stampfl scheds 70 sec quarters for sub four milers with 2-3min rest, i gues the would be contenders at a hs level to

Train to race dont train for hero workouts

I’m not in high school...

Pipedre wrote:

Americans tend to be workout heroes, especially in the hs level.

Buddy of mine did 8-10 quarters in 70-64range and 6-10 800s in the 2.30 to 2.20 range last one faster with musch longer rest than Phil and ran 3.41 and 1.46 i think he would have made your hs team.

Just look at old Stampfl scheds 70 sec quarters for sub four milers with 2-3min rest, i gues the would be contenders at a hs level to

Train to race dont train for hero workouts

No runners of mine are "workout heroes"...….They only do the exact pace they are capable of at every given workout, and always with some extra energy power left. Always my motto is that the runner should be able to do one more rep in the workout at same pace if forced to do.Train ,don`t strain!

Perfect workout training is race pace but with rests between the reps.

I know that you are not, i m wrote to a guy that said hs runners do better workout than you, for 2.19 marathon goal i dont think that your workouts are inapropiate, but for random 16ish 5k hs runner they are.

To Coach Js the guy did 2 weeks of harder training than that, big rest fast race type wo s and negative split soloed 1.48,nex week negatuv split 1.47low, not crazy talent 49 ish 400speed low mileage

Today an easy 7 miles at 7 :00 pace by Phil . Just an easy appetizer before tomorrow`s LT-intervals . I feel like a little child in a toy store coaching Phil! So thrilling..... :)

In 16 weeks with J.S. I’m averaging 61.37 miles per week. It never really crosses my mind that my mileage is so low. The title of the thread is a bit misleading now...I don’t run anything at marathon pace, but a 5:18 mile is real easy these days. I’m getting really excited to see how many of them I can run in a row! 2:30 long run with the last 30 min of 1 min on 1 min off scheduled for Saturday. Should be about 23-24 miles. I’m getting in a lot more 20+ milers than I have in past build ups.

Good thing the race wasn’t today. I think I would have made it about 3 miles...

2k, 2x800, 1600, 2x800, 2x1200, 2x800, 2x1k, 3x800 @ 74-75 per 400 pace.

My son woke me up at 3:30 again. Dumpster fire of a workout today. I’m not going to over analyze it. Body just didn’t have it. Sometimes my life just doesn’t allow me to recover. Goal was to hit the 2k in 6:10-6:15. I was completely off from the first 100m. I thought maybe my legs were just cold and things would come around. It went downhill from there and called it at 5 miles of work. I think the only positive I can take from this one is I’ll hopefully be extra rested for the long run on Saturday.

6:26.2, 48.5

2:31.2, 46.6

2:31.6, 59.1

5:13.6, 1:31 ( didn’t take my heart rate, did max rest to see if I could turn things around)

2:32.4, 1:31

2:33, 1:31

3:55.9

Good day