18:59 to 15:37 in a year and a half?

How has JS not been banned? its so obvious that half of these accounts are posted from himself... I've noticed this on 3-5 similar threads asking for credible training advice, and it really ruins any discussion.

How wrote:

How has JS not been banned? its so obvious that half of these accounts are posted from himself... I've noticed this on 3-5 similar threads asking for credible training advice, and it really ruins any discussion.

That and all the lies about runners he says he coaches.

Corrector wrote:

This is really a rare treat! The Wizard, Davie, and "vastly improved treadmill Strava runner with no GPS" all in one place!

xD

SUPERIOR COACH JS wrote:

I don`t know who the OP is to this thread. The only I know it`s not me! That Slava ( Vyacheslav) is a real person and not me you can check up even at Facebook or google him. I`m just his magic coach since a couple of weeks ago.

- Mr Magic J.S - ))

You’ve been coaching him for 4 weeks and you are taking credit for his improvement since January? Do you think his (unproven) gains have come from the last 4 weeks or the previous 6 months base?

ok wizard wrote:

SUPERIOR COACH JS wrote:

I don`t know who the OP is to this thread. The only I know it`s not me! That Slava ( Vyacheslav) is a real person and not me you can check up even at Facebook or google him. I`m just his magic coach since a couple of weeks ago.

- Mr Magic J.S - ))

You’ve been coaching him for 4 weeks and you are taking credit for his improvement since January? Do you think his (unproven) gains have come from the last 4 weeks or the previous 6 months base?

Gentlemen, situation like this:

7 months base (without Coach):

VDOT=46 improved to VDOT=64

Easy pace 06:45min/km improved to 04:45min/km. From these period treadmill running is only 2 months, rest outdoor.

4 weeks building (with Coach JS):

VDOT=64 improved to VDOT=70

Easy pace 04:45min/km improved to 04:20min/km (temporary hold this week 04:30 to be on safe side against injuries). This period, as you understood is treadmill only.

Progression in workouts:

20x400:

2nd week(pace-pulse-recovery time):

1st lap: 03:10min/km-149-88sec

20th lap: 03:10min/km-150-112sec

3rd week:

1st lap: 03:10min/km-151-71sec

20th lap: 03:10min/km-153-79sec

4th week:

1st lap: 03:07min/km-151-69sec

20th lap: 03:07min/km-149-70sec

5th week:

1st lap: 03:07min/km-148-56sec

20th lap: 03:07min/km-151-63sec

12x1000:

1st week:

1st lap: 03:32min/km-159-132sec

13th lap: 03:32min/km-158-122sec

6x1600:

2nd week:

1st lap: 03:27-164-110sec

6th lap: 03:27-169-176sec

13x1000:

3rd week:

1st lap: 03:27min/km-157-84sec

13th lap: 03:27min/km-161-100sec

18x800:

4th week:

1st lap: 03:23min/km-155-75sec

18th lap: 03:23min/km-159-100sec

Easy pace progression:

2nd week(pace-duration in hours-pulse):

04:35-1-147

04:35-0.83-143

04:35-0.83-141

04:35-1.5-146

3rd week:

04:35-1-142

04:35-0.83-140

04:35-1.33-141

04:35-1-142

4th week:

04:30-1-142

04:30-0.83-136

04:30-1.33-141

04:30-0.83-134

5th week:

04:30-1-137

04:30-0.83 (today in progress)

Matt London to thread

It IS possible. But it is not likely. You need to significantly increase both your power and your aerobic capacity. And you need to not get injured. Altitude training and long hills/mountains could really help if used well. They both allow you to train your aerobic system intensely while keeping your injury risk low. But you may not have access to those. Swimming or other cross training could stand in to give you an extra aerobic stimulus without injuring you. Your muscles just dont have the strength right now to run that fast, so you will have to address that with fast running. And you should probably ease in to some runner yoga and bodyweight exercises. Could be an awesome and very fun journey! You can't lose if you commit.

I think the thing that bothers me most about this thread is that this dude is calculating his VDOT value based on how quickly he runs his recovery runs...

Hmmmm.... 57 year old here.

Two time cancer survivor

Started running at 28

PR's - 18:10/5:09 - 20 years ago

Ran 19:59 in 2018

Today? Probably 21:30/6:20 on 15 miles/wk

Any realistic chance of sub 19/sub 5:40 ever again?

highhoppingworm wrote:

I think the thing that bothers me most about this thread is that this dude is calculating his VDOT value based on how quickly he runs his recovery runs...

He is coached by Jan, so nothing is too surreal...

speedgolf wrote:

Hmmmm.... 57 year old here.

Two time cancer survivor

Started running at 28

PR's - 18:10/5:09 - 20 years ago

Ran 19:59 in 2018

Today? Probably 21:30/6:20 on 15 miles/wk

Any realistic chance of sub 19/sub 5:40 ever again?

Running sub 19 at 57 would be a much, much better performance than anything you have shown. But you have aged really well if you can actually run a 21:30 on 15mpw (that would be about a 18:30 for a open guy). If you could run 30-40mpw it seems likely that you could be breaking 20 which would be be a great achievement.

highhoppingworm wrote:

I think the thing that bothers me most about this thread is that this dude is calculating his VDOT value based on how quickly he runs his recovery runs...

How do you suggest to calculate VDOT if you never run HM or M or 10K/5K/1K, dude?

I use to determine the VDOT by paces vs heart rate, but paces are not from recovery runs, its from zone 3, 4, 5 paces, LT paces etc.

It depends how old you are. If you are a teenager, it is more than possible. Just takes some discipline and hard work. I dropped 90 sec from 9th to tenth grade, and a minute from 10th to eleventh. Training cycles are non issues when it come to teenage growth spurts.

If you are older than it would be wise to listen to the training cycle advice.

coach js, how is your own personal training going? I have not seen your thread in awhile.

You run one of the aforementioned distances...

It`s going fine ......I reported a 25 x 1 min easy run with 1 min easy walk between a couple of days ago. . I`m on my way to break some world records. :)

ChasonMesinar wrote:

Help is it possible?

OP is in such a rush to run 15:37, he can't use proper punctuation.

highhoppingworm wrote:

I think the thing that bothers me most about this thread is that this dude is calculating his VDOT value based on how quickly he runs his recovery runs...

No, he isn`t. He calculates ( more precisely his coach.. me )) ) on the three most important factors for the result , maxVO2 pace, LT-pace and the so called aerobic power pace ( Long Steady Distance) . To get the most benefit of your easy runs most of them should be close to the "breakpoint" where the run starts to be more anaerobic, but not faster than you really recover.And especially when you run this effective low mileage way it`s of highest priority that you get most out of your easy runs as possible . Sometimes when you are tired after a race or a tougher workout the easy run the day after can be slower.

The Wizard JS wrote:

highhoppingworm wrote:

I think the thing that bothers me most about this thread is that this dude is calculating his VDOT value based on how quickly he runs his recovery runs...

No, he isn`t. He calculates ( more precisely his coach.. me )) ) on the three most important factors for the result , maxVO2 pace, LT-pace and the so called aerobic power pace ( Long Steady Distance) . To get the most benefit of your easy runs most of them should be close to the "breakpoint" where the run starts to be more anaerobic, but not faster than you really recover.And especially when you run this effective low mileage way it`s of highest priority that you get most out of your easy runs as possible . Sometimes when you are tired after a race or a tougher workout the easy run the day after can be slower.

So? No blood samples, no races and no time trials. How do you calculate his LT?