The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off
qfm (quoted for moron)
Can you imagine couching one of the worlds top 5 marathoners, saying; 50/50 miles will be fine, ignore the competition, and then the inevitble happens.
This might be the most useles, stupid, arrogant js post of all time.