2:19 on 70-80 miles per week.

The OP has accept me to coach him and we start tomorrow Monday with his first week on Dancan -system.He wants to stay anonymous so I will only give away some examples now and then of his workouts.

- Magic Coaching -

Look up Benji Durden's training. He ran 2:09:57 off 80-90/week. As I recall, the basic plan consisted of 2-hour runs fairly often, some work at 10k pace, hill repeats, and very easy days. And regular racing.

I used to be high miles and Tim Noakes once told me I could achieve the same amount of success on 100km (62 miles) a week. My times were in the sub 2:20 range, he was/is an expert so I would say it’s very possible.

vladimir wrote:

I used to be high miles and Tim Noakes once told me I could achieve the same amount of success on 100km (62 miles) a week. My times were in the sub 2:20 range, he was/is an expert so I would say it’s very possible.

Do you know if he'd actually coached anyone to those sorts of times on that kind of volume? I only know that he writes.

I would say Noakes was right out from my experience. It can even be done on 45-55 mpw.Then you have two experts

that have told you almost exactly the same thing.

Coach JS. I’m curious to know why you don’t place much stock in specific tempo runs for races. Like a hard 4-5 miler for 5k runners. I always find there’s tremendous benefit to a continuous effort in the form of mental focus and concentration that intervals don’t provide (although they provide other things of course).

Or am I missing something about your specific long run day that covers this?

Does your training change much for an 18, 17, 16 or 15 minute 5k runner?

Thanks, Trevelyan

I remember his schedule and it was like you said with 3-4 long runs in the week with faster parts and the days between really easy 5-6 miles, but for the OP that kind of training is out of question because he really don`t have time for that many long runs of 2 hours or more.

Trevelyan Harper wrote:

Coach JS. I’m curious to know why you don’t place much stock in specific tempo runs for races. Like a hard 4-5 miler for 5k runners. I always find there’s tremendous benefit to a continuous effort in the form of mental focus and concentration that intervals don’t provide (although they provide other things of course).

Or am I missing something about your specific long run day that covers this?

Does your training change much for an 18, 17, 16 or 15 minute 5k runner?

Thanks, Trevelyan

Hello Trevelyan! :) Well.......the answer of your question from me is very simple : There is no need for it, if you by "hard " mean a pace faster than LT-pace . But if you mean a 4-5 miler sustained at LT_pace, that is in the end of my specific long run , then you are correct.

My system is basically the same for all runners I coach , sprinters ( I coach a 11.3 lady at 100m) to ultra runners.It`s only different when it comes to the individual pace that is needed.

the way to train a sprinter is much different from a ultra runner.

Coach,

Can you give us a rough outline/schedule that you plan for the OP? Granted, I assume it will vary as you progress and based off the athlete's responses to the stimulus.

Thanks!

what are you talking about? wrote:

the way to train a sprinter is much different from a ultra runner.

Not the way I do it.My way( sounds like Frank Sinatra, lol ) it`s basically a pace thing.

SUPERIOR COACH JS wrote:

what are you talking about? wrote:

the way to train a sprinter is much different from a ultra runner.

Not the way I do it.My way( sounds like Frank Sinatra, lol ) it`s basically a pace thing.

Sprinting is about being explosive. Ultras are about being on your feet. Several top ultra runner on strava and you can see their training. Sprinters training is about increasing their power and explosiveness. How you prepare for ultras is running a lot. Sprinting, way more emphasis on weights, drills, and very little if any distance work except for 400m/400m hurdlers. In which they'll do some fartlek running and more hill work in the off season.

Tentative schedule wrote:

Coach,

Can you give us a rough outline/schedule that you plan for the OP? Granted, I assume it will vary as you progress and based off the athlete's responses to the stimulus.

Thanks!

Well......it will be the same basic system as for all runners I have coached now in just four years time being

an online coach. The main three factors for the result in middle/longdistance are maxVO2-pace, lactate threshold pace (LT) and what I use to call the aerobic power pace (LSD) . So this is the way the OP also will improve as all the others.He has limited time so it will be about 45-65 mpw. I prefer to coach the same way as mr Canova, week by week. In this way ,the art of coaching will have more impact on the system.

OP will not hit his goal time and/or this is the best troll job you have done coach JS.

JS isn't a troll... he is just a lying egomaniac that pretends to be several different posters to promote his BS.

I started my reply by saying that I had no direct knowledge, but that the poster HRE is very knowledgeable in the training aspects- then I reread that HRE was the requestor. I went back to my notes when I had talked with him and came up with the following. Mathews Teame was a half marathoner along with Xolie Yawa - please forgive the spelling and according to my notes they were both coached or advisored by Noakes. Both of these runners were running right an hour. On a side note one thing that I did get from my talking with him is that he appeared to feel that the distances between the 30 km and 80 km are not made for humanity. We are more suited for races that take less than two hours or over five hours. I now wonder if now that we (well not me personally) are running close to that two hour barrier if he has changed his mind. At that time he was very open and willing to give advice- finally I think he’s about to turn 70- I think on the 3rd of July.

best troll job you have done coach JS. wrote:

OP will not hit his goal time and/or this is the best troll job you have done coach JS.

I would be very amazed if the OP will not hit his goal time based on my previous coaching.

And this isn`t a troll job, but for a while I thought the OP was. But he is real.

Thanks for the information and the "very knowledgeable" comment. I knew of both these guys but did not know that Noakes was involved with either.

PS

As one high miles guy to another, based on what you've seen and learned in recent years, would you, if you could do it over, take Noakes at his word and maybekeep to around 100 km a week assuming you had the same ambitions as you once did?