2:19 on 70-80 miles per week.

Well I'm all in with this thread. I didn't pay much attention for a while, but I like this. And I think Phil will do it. If not at CIM, within another one or two marathon buildups using the same methods.

I don't know what to think about all these 400s week after week, but 20x400 is one of my favorites, so I can see the value. One thing that workout does is remind you "there's always something left". Think about that around mile 20 at CIM when you're roasted..there's still more left!

So I’ve only read the last few pages of this thread but am I correct in thinking that there is actually someone being coached by JS on here and he is not just a troll?

The same guy calling himself Magic Wizard?

Fascinating

BZ wrote:

Thanks so much for starting this thread. With a demanding job, full-time working spouse, and 3 small kids it is enormously stimulating to know someone out there is waking up at 4am to do all these workouts.

Yeah, seriously. More than the workouts, I'm in awe of dragging himself out of bed everyday at 5am while having kids and a real job. Thats way harder than the training!

I get it though. I have a wife, family, work and I run. That's about it, and that's cool.

To raise your maxO2 is a question of more than just run maxVO2 intervals. To reach your optimal maxO2 (how high you can reach is mainly a question of genetics ) is a total result of cardio - vascular improvement and factors as aerobic power with more mitochondrias and capillaries , a total concept. When you have reached your maxO2 peak you can only just try to hold it there as long as possible. The main purpose with the 20 x 400m at 5 k pace is then mainly to make the body more energy efficient at just that 5 k pace, and it`s important to do them often to get the body respond and run faster and faster over time.In this work to better the 5k pace speed there is a need to have perfect control of rest time and pace. I call this work "The rubber band effect". I have chat with Leif -Inge Tjelta about this, the Norwegian well known physiologist testing Ingebrigtsens, and he gives me right in this way of seeing the purpose of the maxVO2 intervals.

The great Portuguese runners like e.g Carlos Lopez used to do the same and often 10-20 x 400m at 5 k pace or a little bit faster. Because the need for the 20 x 400m to be done mostly every week it`s perfect in length to not wear out the runner.

I hope this was understandable?

Dude, none of what you say is understandable. I'm pretty sure you are just making everything up as you go and I've never seen anyone train like this and have any sort of success.

I have some ocean front property I'm selling in Colorado for anyone who actually pays you to coach them.

Hey Coach. Without scrolling through all the pages, what's the theory of the 120bpm between intervals?

So is the athlete (Phil) running his interval, waiting till his HR falls to 120, then starting his next interval? If that's correct, why?

Sorry for having to repeat yourself!

Sgt Joe Friday wrote:

Hey Coach. Without scrolling through all the pages, what's the theory of the 120bpm between intervals?

So is the athlete (Phil) running his interval, waiting till his HR falls to 120, then starting his next interval? If that's correct, why?

Sorry for having to repeat yourself!

When Gerschler was "inventing" interval training the prescribed recovery was 120 bpm. The recovery lasted how ever long it took to get back to 120.

[quote]are you serious? wrote:

Dude, none of what you say is understandable. I'm pretty sure you are just making everything up as you go and I've never seen anyone train like this and have any sort of success..[/quote

Well…….Then you didn`t know I have coached about 300 runners of different levels with the same system in just 4 years now, and all of them improved. Among them 13 winners of international races like Valencia marathon 2016 in the time of 2:07: 38 .

Thanks JS. I understand what you are saying for the most part.

So, going back to a couple of my questions...it seems even though some programs focus on VO2max workouts only 4-6 weeks out of a season, you are okay with the weekly 20x400 since it doesn't seem to ware out runners similar to workouts like 4xmile @5K with 3min rest, or 6x800@5K with 3min rest? Perhaps you have determined a way to focus on essential 5K pace workouts/VO2max workouts season long, but without overdoing it?

I gotta say...to some of you trolls who go at JS, I found it bewildering. I get I get...he says some goofy things...magic wizard, etc...but he comes across pretty dedictated and passionate in regards to coaching.

Below Average wrote:

It looks like a yearly membership for the indoor track is only $180 for the year. It has very limited hrs of availability. Mon-Friday 6:30am-9am and 11:30am-1:30pm, but that will actually work very well for my schedule. It has a 200m flat track and an upper balcony jogging track that is probably close to 300m.

I would most definitely NOT use an indoor track for training, especially not in flats.

The risk of injury is wayyyyy way too high, and there is seriously no benefit to using one.

dunes runner wrote:

Below Average wrote:

It looks like a yearly membership for the indoor track is only $180 for the year. It has very limited hrs of availability. Mon-Friday 6:30am-9am and 11:30am-1:30pm, but that will actually work very well for my schedule. It has a 200m flat track and an upper balcony jogging track that is probably close to 300m.

I would most definitely NOT use an indoor track for training, especially not in flats.

The risk of injury is wayyyyy way too high, and there is seriously no benefit to using one.

I’ve done hundreds of indoor track workouts in my life and haven’t been injured yet. Have you ever had a workout scheduled and there is a foot of snow on the ground, 20 mph winds and -25 air temps? I assure you it will be a benefit this winter. I don’t anticipate having to use it before CIM, but you never know. Thanksgiving 4 years ago I had a foot of snow on the ground and -15 air temps for my turkey trot. It will for sure be needed this Jan, Feb, and March.

First indoor workout. 10-12x1200 @ 3:42-3:45. I’ve been over analyzing things a lot lately. I think ultimately the transition to cold and darkness happened very abruptly. I’ve been very locked in and try to ignore the conditions around me, but it’s just way too hard to hit these workouts in the cold and dark.

Got started at 5:30 am at the Y. I was feeling excited to switch things up.

3:42, 55

3:42, 50

3:44, 58 sec rest for the rest of them

3:44

3:44

3:44

3:44

3:44

3:44

3:44

3:44

3:44

Ran with 1% incline. I jumped off at the end of each one and slowed the belt down to 5:50 pace so it would be easier to jump back on, then took a couple seconds to get it back up to speed when I jumped back on. The treadmill shut off after a minute so I just used that warning for my rest intervals. I didn’t time my heartbeat every time because there was too much going on. Effort was good, and heart rate was good the couple times I took it. Great to be back on track. Off to work. Then trick or treating with the kids. Good day

Yees! Back in business..... :) Definitely a very good LT workout.Looking forward to specific long run on Saturday. Cheers! ......and I prefer "treating" ))) I treat all my runners with the same endeavor to reach their optimum! Good day! :)

tigerlilytodd wrote:

Thanks JS. I understand what you are saying for the most part.

So, going back to a couple of my questions...it seems even though some programs focus on VO2max workouts only 4-6 weeks out of a season, you are okay with the weekly 20x400 since it doesn't seem to ware out runners similar to workouts like 4xmile @5K with 3min rest, or 6x800@5K with 3min rest? Perhaps you have determined a way to focus on essential 5K pace workouts/VO2max workouts season long, but without overdoing it?

I gotta say...to some of you trolls who go at JS, I found it bewildering. I get I get...he says some goofy things...magic wizard, etc...but he comes across pretty dedictated and passionate in regards to coaching.

I´m with you in that notification about the 400s year around......running longer reps at 5 k race pace every week will be more physically and psychological demanding , and because running the 400s gives the same effect target it`s preferable to do them.

Just run 10-20 x 400s and combine them with an LT workout of 5-10 miles almost every week . Looks easy to do , but it works every time. Good luck! :)

- The Wizard -

I think it`s amazing how you can run fast that early in the morning!But I suppose it`s just about habituation and that you must do it because of your work and family obligations . I`m really impressed of your willpower and determination out from your daily situation .It`s mind power like this in combination with your great talent that will give results in future that right now just can be dreamed of. Good day! :)

Now everything is peace and joy! A very good specific long run by Phil today . I let him tell about it himself….. Cheers!

This thread is by far one of the most inspiring I've seen here for some time. Keep up the good work.

18 weeks down, 5 to go. After a rocky stretch last week things are trending in the right direction again. I’m doing everything I can to focus on sleep. I feel good off 6.5-7.5 hrs a night. Things get tough when I have nights of 4.5-5.5 hrs. When this whole thing started 5:18 pace seemed impossibly fast. It’s definitely encouraging to run way faster than marathon goal pace at the end of my long runs. Good week.

M: 50 min easy, 7.49 miles, 6:40 pace

T: 9.8 miles, 14x400

68.5, 47.8

67.6, 52.1

68.4, 53.4

67.6, 54.1

69.2, 56.1

66.7, 61.6

69.1, 63.5

68.1, 60.1

69.3, 59.5

68.4, 59.3

70.1, 57.6

68.4, 68.5

69.8, 60.4

67.5, 57.7

W: 50 min easy, 7.21 mile, 6:56 pace

Th: 13 miles, 12x1200 (treadmill 1% incline)

3:42, 55 rest

3:42, 50 rest

10x3:44 w/58 sec rest

F: 50 min easy, 6.64 miles, 7:31 pace

S: 2:15 long run w/ last 15 min at threshold, 20.25 miles, 6:40 pace, last 15 min 2.96 miles, 5:04 pace. Going into the summer of 2018 my dream was to be a sub 16 5k runner again. Now closing 20 milers in a 15:45ish 5k basically. Some days I feel like I’m already maxed out. Today I feel like I might actually pull off what J.S. thinks I can do.

S: rest

Total: 64.4

32 pages and still not wife pictures? You are a joke. You claim your wife is super hot im sure your single and a lonely ugly fk