2:19 on 70-80 miles per week.

SUPERIOR COACH JS wrote:

Weight lifting is not important for a long distancer. When I coach sprint - 1500m/ mile it becomes more important.

-The Wizard -

JS, I've heard you say before that you have faster than 5k pace reps and strength training for your middle distance runners and sprinters. How do you schedule this? Do you combine the 5k pace and mile pace in the same workout or do it instead of? It would be interesting to see how you fit it into the system. Also, do you ever have distance runners work on pure speed development?

Thank you in advance. This has been an interesting thread and I wish OP every luck in the marathon.

SUPERIOR COACH JS wrote:

Weight lifting is not important for a long distancer. When I coach sprint - 1500m/ mile it becomes more important.

-The Wizard -

I've heard people go back and forth on this. Could you explain why you don't think it's important? Coaches like Alberto Salazar and many college coaches have weight lifting programs. Not trying to argue, just want to know how you came to this conclusion.

Yikes123 wrote:

SUPERIOR COACH JS wrote:

Weight lifting is not important for a long distancer. When I coach sprint - 1500m/ mile it becomes more important.

-The Wizard -

I've heard people go back and forth on this. Could you explain why you don't think it's important? Coaches like Alberto Salazar and many college coaches have weight lifting programs. Not trying to argue, just want to know how you came to this conclusion.

You can tell from the typing that one or two people are behind this. Notice when we ask what race or name of the runner, JS changes the topic. What if Phill and basically all this was made up? One other thing, he points to the New York Marathon champion seeking him to coach him. Is that on his 70 mpw program? I will tell you right now, with a hundred percent certainty, that there is no way that guy contacted him or is doing any workouts like that, furthermore the notion that everyone should do the same workouts is FN silly. This guy has eather discovered the next great running formula and should be talked about with the greats( how come we never hear his name except on here) or he is a BIG JOKE! Post something where someone of credibility talks about working with the great one and not some B class Kenyan, who surfs the internet for any help they can get.

Hmm Interesting wrote:

SUPERIOR COACH JS wrote:

Weight lifting is not important for a long distancer. When I coach sprint - 1500m/ mile it becomes more important.

-The Wizard -

JS, I've heard you say before that you have faster than 5k pace reps and strength training for your middle distance runners and sprinters. How do you schedule this? Do you combine the 5k pace and mile pace in the same workout or do it instead of? It would be interesting to see how you fit it into the system. Also, do you ever have distance runners work on pure speed development?

Thank you in advance. This has been an interesting thread and I wish OP every luck in the marathon.

Hello! The repetitions for middle distance are faster than 5 k race pace and mostly at 1500/ mile race pace ( or faster) and they are separated from maxVO2 5k race pace workouts.

I almost never have my long distance runners do pure sprint speed training. That I will leave to the day when I will have a gold medal challenger in the Olympics or World Champs where it really matters )))).....but of course they do fast strides and so on sometimes.... :)

- The Wizard -

Yikes123 wrote:

SUPERIOR COACH JS wrote:

Weight lifting is not important for a long distancer. When I coach sprint - 1500m/ mile it becomes more important.

-The Wizard -

I've heard people go back and forth on this. Could you explain why you don't think it's important? Coaches like Alberto Salazar and many college coaches have weight lifting programs. Not trying to argue, just want to know how you came to this conclusion.

Hi! Because what really matters for a long distancer is developing the cardio vascular system !

There is no need for explosive and very powerfull muscles like for sprint and middle distances. But I think it`s good to do strength training with the body as weight and do things like push ups , sitt ups and training for the back muscles to get a synchronized posture.

Hehe! Man ! )) You gonna be very, very surprised the day I will have my first lecture and prove to the audience what I have told about me and the great Kenyans.Of course Kamworor would not do just 70 mpw , he just wanted me to help him break the world record at 15 k that winter with another content that he usually did back then. Learn something very important about me - I never lie about running on the boards, and running related comments are what I write here........

There is something more you must understand .. ;) In Kenya there is managers and managements that don`t want a

freelance online coach to interrupt their business. ;) )))

Stop with all the smoke screens, one day, soon, and avoiding the answers. Who is Phill? Will he be in the results Saturday CMI? You can't hide behind the one day and so forth, give us concrete proof right now. An article, something where he acknowledges trying to get you to be his coach, something. All we have here is your word, and your writings on this site. You can easily be a fictitious person. Produce an outside article off of this board that claims you as the next great coach. And not some b-class Kenyans asking you to coach them. Otherwise you will continue to be a joke. And things are looking more and more like you were behind most of these posts on this. How convenient would it be, claiming that this number two man in the world asked you to coach him, but because of the Kenyan Federation he won't acknowledge you. The more likely the scenario is he probably doesn't even know you, or if he does, your just some pests asking to coach him to throw your name out there.

From the typing wrote:

What if Phill and basically all this was made up?

JS is a weird guy, and you can tell a lot of posts from "different users" are really JS as they have his style of punctuation - but Phil is real. He posted his Strava, and he's signed up for CIM.

Phil - wanted to say, good luck out there. Been following this thread from the beginning, and I hope you get your OTQ!

Phil did 50 min easy at the treadmill today. 6:51 mile pace . Last days before race is just some easy running and jogging now....except tomorrow when he will do the same workout all my marathoners do race week , 6-8 x 400m at LT-pace just to wake the body up before the race to come on Sunday.

@ProveIt - Here is Phil - https://www.strava.com/athletes/32764878

half-newbie wrote:

From the typing wrote:

What if Phill and basically all this was made up?

JS is a weird guy, and you can tell a lot of posts from "different users" are really JS as they have his style of punctuation - but Phil is real. He posted his Strava, and he's signed up for CIM.

Phil - wanted to say, good luck out there. Been following this thread from the beginning, and I hope you get your OTQ!

Prove all the other stuff. Any outside article on this guy? There is 1,000000000's of stuff on the top coaches, but not one article on this joker. And if Phill Bombs this weekend this JS is a joke, furthermore he methods make zero sense. Someone post an outside article, Runners World must have something on him, they talk about RunnersConnect, Daniel's formula, and other greats. Please produce one article that references him or his training philosophy. It's looking more and more like this dude is a fraud!

SUPERIOR COACH JS wrote:

Phil did 50 min easy at the treadmill today. 6:51 mile pace . Last days before race is just some easy running and jogging now....except tomorrow when he will do the same workout all my marathoners do race week , 6-8 x 400m at LT-pace just to wake the body up before the race to come on Sunday.

If Phill DNF's Sunday or runs poorly, you need to come on here and apologize for being a joke, lier, and fraud, and never posts on Let's Run again.

Prove it! wrote:

SUPERIOR COACH JS wrote:

Phil did 50 min easy at the treadmill today. 6:51 mile pace . Last days before race is just some easy running and jogging now....except tomorrow when he will do the same workout all my marathoners do race week , 6-8 x 400m at LT-pace just to wake the body up before the race to come on Sunday.

If Phill DNF's Sunday or runs poorly, you need to come on here and apologize for being a joke, lier, and fraud, and never posts on Let's Run again.

I would love Phil to get his 2:19 just to silence all the letsrun posters of hate.

Let it go man. BTW it's Phil, not Phill. Details matter, pay attention. Phil is a real guy running CIM this weekend and attempting an OTQ. I can't find anything legit on JS either. No strava runs, terrible profile picture quality, no testimonials, clearly posts with fake usernames, 20x400 magic, etc. But this isn't about JS. The hay is already in the barn. Phil may qualify despite JS's methods, or he may have failed even with the best coach. Let's wait until Sun, and stay positive for a guy doing what most of us can only dream of.

Prove it! wrote:

SUPERIOR COACH JS wrote:

Phil did 50 min easy at the treadmill today. 6:51 mile pace . Last days before race is just some easy running and jogging now....except tomorrow when he will do the same workout all my marathoners do race week , 6-8 x 400m at LT-pace just to wake the body up before the race to come on Sunday.

If Phill DNF's Sunday or runs poorly, you need to come on here and apologize for being a joke, lier, and fraud, and never posts on Let's Run again.

Calm down bud. In 5 months with J.S. I’ve gotten back into the shape I was in 10 years ago when I had zero responsibilities, ran 100-120 miles a week and could sleep as much as I wanted. Now I get 6 hrs of sleep on a good night, work 50+hrs a week, run half the amount, and have young children to care for. What is there to hate about J.S.’s system? You should give it a shot! Or are you scared you might like it?

I have no argument with Phil or Phill, no it's a fake JS guy, who comes on here with his BS workout philosophy and all these fake credentials, that are blatant lies. Hey, l know he is trying to make a buck, but he is tricking people to abandoned their own training to fall for his lies. Some fool is going to fall for his scam and think he is the next great one, going off the lies he tells on here and they will end up disappointed.He is a fraud and a lier.

What time do I need to run for you to consider it a poor performance? I’m really worried that I’m going to let you down!

Prove it! wrote:

SUPERIOR COACH JS wrote:

Phil did 50 min easy at the treadmill today. 6:51 mile pace . Last days before race is just some easy running and jogging now....except tomorrow when he will do the same workout all my marathoners do race week , 6-8 x 400m at LT-pace just to wake the body up before the race to come on Sunday.

If Phill DNF's Sunday or runs poorly, you need to come on here and apologize for being a joke, lier, and fraud, and never posts on Let's Run again.

Whatever the outcome on Sunday everything with my system is already proven when it comes to Phil ))) Already running a PB at 10 miles after 10 years!! , .....running a 15:08 5 k and not all out ,winning, running a 15:28

5 k Turkey Trot winning by 1:14 min and lots of power left. Well.....let the show begin on Sunday! )))Whatever happens it will be a very exciting race to follow! ))) And whatever happens I and Phil will continue the journey to sub 2:15 . Remember the cause why I wanted to coach Phil. He is almost an exact copy of myself aged 27-28 and with same PB:s and he is my big "project" to see how fast I could have been back then if I had known what I know today about optimal effective training. Good day! :)

Below Average wrote:

What time do I need to run for you to consider it a poor performance? I’m really worried that I’m going to let you down!

My problem is with JS he is a fun fake. Do you realize that?