What workouts that you know of have indicated that you or someone you know was capable of a sub 29 10k. I've run 29:0X, but just haven't been able to make that next step and although confident in my shape right now a boost in confidence doesn't hurt.
Look up the training that wejo did.
I didn't even consider that, thanks.
JS is actually wasting your time.
WastingYourTime wrote:
JS is actually wasting your time.
Dont think so. He coached me from master 5 k PB 16.30 ( Age 43 ) down to 15:37 in just two months!
WastingYourTime wrote:
What workouts that you know of have indicated that you or someone you know was capable of a sub 29 10k. I've run 29:0X, but just haven't been able to make that next step and although confident in my shape right now a boost in confidence doesn't hurt.
Get into a race with a bunch of guys (I assume you are not Almaz Ayana) that is going to go sub 29 and hang on.
EPO is what? A 4% improvement? Assuming you're a 29:10 10k runner, that would result in a 27:29 10k. Olympic qualifying time, is within reach for you.
Irish green goblin wrote:
WastingYourTime wrote:
JS is actually wasting your time.
Dont think so. He coached me from master 5 k PB 16.30 ( Age 43 ) down to 15:37 in just two months!
Shut up, we know you're JS lol
I think I really started to know I was there when these 3 things clicked:
1) Under 5 minute/mile tempos became bread and butter. Nearly every week we'd knock out 20-30mins at sub 5minute pace feeling comfortable. Or longer 30-40 minute progressions that finished around 5minute pace. These became second nature.
2) Crushing the long run. For a long time, 90mins was my long run. As an upperclassmen in HS, and underclassmen in college. I could bang out 90 mins every week. I think really taking the jump was 1'45-2hours steady -- maybe it was even just mental. But there's something about looking back on a run and just rolling out a 2hour run progressing down into the upper-mid 5minute range. The move from 13-15 up to 18-20 is real.
3) Nailing the 5k intervals. Most of what we did was off of 66sec pace per 400 (13'45 pace). If you can get really comfortable running K's/miles/800s/ladders/cutdowns at that rhythm, it really starts to come together along with those tempos and long steady runs. Also, if you can break 14 -- you know you are on the right path to being fit for sub 29.
Hope this helps.
Never did it but I think I was in shape to do it (I ran 13:40s in college and under 3:45 1500m). I was definitely a longer distance guy. The guys I personally know of who did it just had absolute monster thresholds. The 10k is close to 95% aerobic. I would assume compiling a ton of threshold work under 5 min pace would be great. 5k work helps but is generally not as important as some people think. Plenty of fast 10k guys have absolute trash 5ks. Especially at the collegiate level.
Irish green goblin wrote:
WastingYourTime wrote:
JS is actually wasting your time.
Dont think so. He coached me from master 5 k PB 16.30 ( Age 43 ) down to 15:37 in just two months!
Hello, JS! Posting under different names again?
SUPERIOR COACH JS wrote:
Well…….. 20 x 400m at 66-67 sec with rest down to 120 bpm and 6-8 miles of LT-intervals at 4:50 - 4:55 mile pace with rest down to 120 bpm. It`s a 100% goal guarantee with my magic DANCAN -system.
-Just magically-
+ 1
Something like 6 x 1 mile, 5 x 2 k, 3 x 3 k at that speed. Rest should be 90-120-180 s, maybe less.
High lactate threshold, maybe 1:03 HM record.
Pretty decent 5 k, roughly 14 min
jbnm wrote:
I think I really started to know I was there when these 3 things clicked:
1) Under 5 minute/mile tempos became bread and butter. Nearly every week we'd knock out 20-30mins at sub 5minute pace feeling comfortable. Or longer 30-40 minute progressions that finished around 5minute pace. These became second nature.
2) Crushing the long run. For a long time, 90mins was my long run. As an upperclassmen in HS, and underclassmen in college. I could bang out 90 mins every week. I think really taking the jump was 1'45-2hours steady -- maybe it was even just mental. But there's something about looking back on a run and just rolling out a 2hour run progressing down into the upper-mid 5minute range. The move from 13-15 up to 18-20 is real.
3) Nailing the 5k intervals. Most of what we did was off of 66sec pace per 400 (13'45 pace). If you can get really comfortable running K's/miles/800s/ladders/cutdowns at that rhythm, it really starts to come together along with those tempos and long steady runs. Also, if you can break 14 -- you know you are on the right path to being fit for sub 29.
Hope this helps.
I feel like this is about where I'm at now. My coach has had me doing 6-9 mile tempos/progressions. Lately I've been able to hit around 4:56-5:00 avg for them. I've had some races and life things that have made me drop back down to the 13-15 mile range for long runs most weeks, but from June until the beginning of Feb I was crushing long runs from 15-19 miles, sometimes they were a little slower if I worked out hard the day before, but I've done a decent number of them in the mid-high 5s.
As for interval workouts, a lot of it has been longer reps (ex. 4ks, 3200s, 2400s) a little slower or right about presumed race pace ~72-69/400m and some 2ks, 1600s, 1ks at ~68-66. I've had some good race effort workouts which indicate an inherent level of speed. I ran an 8:10 3k completely solo without having done virtually any quick work and I did a 5k/3k single day double running 70s for the 5k alone and relaxed and then a four hours later running 66.5s for the 3k, again alone and feeling very relaxed.
Examples of typical workouts:
-8 Mile Progression (5:05, 5:05, 5:00, 5:00, 4:55, 4:55, 4:50, 4:45)
-5x2k/3:00 rest - 6:00 (72), 5:55 (71), 5:50 (70), 5:45 (69), 5:40 (68)
-4k/5:00 rest - 12:15 (73.5); 2x2k/3:00 rest - 6:00 (72), 5:50 (70); 4x1k/2:00 rest - 2:50 (68), 2:50 (68), 2:47 (67), 2:46 (66.5)
-2x4Miles/3:00 rest - 19:52 (74.5), 19:20 (72.5)
-6x1Mile/2:00 rest - 4:48 (72), 4:48 (72), 4:42 (70.5), 4:42 (70.5), 4:36 (69), 4:34 (68.5)
As an added note, these workouts are either on roads or an asphalt track as I don't have access to a real track. My tempos are done in trainers as I'm of the opinion that work in the neighborhood of 5:00 pace doesn't warrant flats. I also train completely alone, only getting company on an occasional easy day or at races.
Prescribing a one size fits all training regime and even having previously stated that training doesn't need to be built around the individual athlete proves how unfit you are to coach. Equally, the fact that you have multiple names which you post under to support yourself is detestable to say the least.
Can we also address how egotistical it is for you to call yourself "Superior Coach JS", "The Wizard", and so on.
So please JS, get outta here and leave these good people alone.
Agreed, how has this guy not been banned yet?
Great thread though - OP what are your other PR's?
Those long tempos indicate you are ready. It sounds like you are on your wat to hitting that goal. The 8’10 3k is also a strong mark. It may help to have a tuneup race or two - a strong 1500 and/or 5k.
Regardless, the foundation is definitely there, it’s just about zeroing in to race pace and getting to the line confident.
This runner went from 30 minute 10000m to 27:33 10000m with one simple trick.
Am I Nuts?? wrote:
Agreed, how has this guy not been banned yet?
Maybe because this guy teach us a training system that is very simple and also very effective on just low mileage
that is doable for most time pressured normal people with jobs and so on. Still the system help us to reach our optimal performance . Just keep on with your good work JS ,thanks!