Superior Coach JS,
I'm really interested in your way of training and want to try it for myself. I'm a 10k runner who has the time to run 50k per week. How many of the 400m reps and how much LT-work per week would you prescribe for someone like me? And from what I have read, you would never have me do 10k race pace work?
Thanks in advance for your advice. Really interesting thread btw, I really hope OP meets his goal at CIM.
Hi :) Well....You have to do the usual workouts of 10-20 x 400m at 5 k pace and the LT intervals of about a total of 8-12 km .
So a "standing" week for 50 kpw would look like this:
M: 7-10 km easy
T: 10-20 x 400m at 5 k pace and rest= 120 bpm
W:5-8 km easy
Th: LT intervals to a total of 8-12 km , rest= 120 bpm
F: Day off
Sa: 15 km easy
Su: Day off
When I coach runners it will be week by week and with the touch of "Art of coaching" , and of course an individually tailored
program based on how the runner reacts and develops. Good luck! :)
-COACH J.S -
SUPERIOR COACH JS wrote:
Hi :) Well....You have to do the usual workouts of 10-20 x 400m at 5 k pace and the LT intervals of about a total of 8-12 km .
So a "standing" week for 50 kpw would look like this:
M: 7-10 km easy
T: 10-20 x 400m at 5 k pace and rest= 120 bpm
W:5-8 km easy
Th: LT intervals to a total of 8-12 km , rest= 120 bpm
F: Day off
Sa: 15 km easy
Su: Day off
When I coach runners it will be week by week and with the touch of "Art of coaching" , and of course an individually tailored
program based on how the runner reacts and develops. Good luck! :)
-COACH J.S -
Isn't this 10k plan just an easier marathon plan (still 5k reps + lt reps but no specific long run)? Would you add some 10k pace reps later in the training phase?
Ezpzs. wrote:
SUPERIOR COACH JS wrote:
Hi :) Well....You have to do the usual workouts of 10-20 x 400m at 5 k pace and the LT intervals of about a total of 8-12 km .
So a "standing" week for 50 kpw would look like this:
M: 7-10 km easy
T: 10-20 x 400m at 5 k pace and rest= 120 bpm
W:5-8 km easy
Th: LT intervals to a total of 8-12 km , rest= 120 bpm
F: Day off
Sa: 15 km easy
Su: Day off
When I coach runners it will be week by week and with the touch of "Art of coaching" , and of course an individually tailored
program based on how the runner reacts and develops. Good luck! :)
-COACH J.S -
Isn't this 10k plan just an easier marathon plan (still 5k reps + lt reps but no specific long run)? Would you add some 10k pace reps later in the training phase?
The only real difference between a 10 k and half/marathon plan is the specific long run . 10 k pace you don`t need in your training.
SUPERIOR COACH JS wrote:
Hi :) Well....You have to do the usual workouts of 10-20 x 400m at 5 k pace and the LT intervals of about a total of 8-12 km .
So a "standing" week for 50 kpw would look like this:
M: 7-10 km easy
T: 10-20 x 400m at 5 k pace and rest= 120 bpm
W:5-8 km easy
Th: LT intervals to a total of 8-12 km , rest= 120 bpm
F: Day off
Sa: 15 km easy
Su: Day off
When I coach runners it will be week by week and with the touch of "Art of coaching" , and of course an individually tailored
program based on how the runner reacts and develops. Good luck! :)
-COACH J.S -
Thank you very much! I'm looking forward to start with this! :-)
SUPERIOR COACH JS wrote:
The only real difference between a 10 k and half/marathon plan is the specific long run . 10 k pace you don`t need in your training.
So Bekele didn't need to run 10k pace in his training to run 26:17?
Please explain why you think he made a mistake to do that.
Seriously?` wrote:
SUPERIOR COACH JS wrote:
The only real difference between a 10 k and half/marathon plan is the specific long run . 10 k pace you don`t need in your training.
So Bekele didn't need to run 10k pace in his training to run 26:17?
Please explain why you think he made a mistake to do that.
I don`t say it was a mistake , I say he didn`t need to do it .
SUPERIOR COACH JS wrote:
Seriously?` wrote:
So Bekele didn't need to run 10k pace in his training to run 26:17?
Please explain why you think he made a mistake to do that.
I don`t say it was a mistake , I say he didn`t need to do it .
Of course, when you run at 5k pace you inherently also train your 10k pace :-)
TheBelgian wrote:
SUPERIOR COACH JS wrote:
I don`t say it was a mistake , I say he didn`t need to do it .
Of course, when you run at 5k pace you inherently also train your 10k pace :-)
Exactly! :)
After a good Sundays day off and good sleep Phil was full of energy jumping out the door at 5:20 am today.
First mile in 6:38 and the run went 7, 56 miles in 50 min and average 6:36 per mile. He told he felt like Kamworor… lol !
Tomorrow plan 20 x 400m again, this time at 67-68 sec with usual rest back to 120 bpm at indoor track. Good luck Phil! :)
Today Phil had to do the workout outside in 24 degrees and 14 degrees windchill in 12 mph winds. This is similar to - 4.5 degrees Celsius and - 10 Celsius windchill…...so about conditions of - 15 Celsius ! Anyway too cold for a good workout.
He did even that 20 x 400m at 69-71 sec and only 50 sec rest back to 120 bpm . I see he must do the rest of his workouts up to CIM at the treadmill or at the indoor track with the 400s.
I gotta say that's very impressive.
THOUGHTSLEADER wrote:
I gotta say that's very impressive.
Yes ! It really is.... :) I remember when I won Gothenburg Sylvester race 10,5 km in 31:30 min and + 4 Celsius 1988 at new year`s day, and I remember that was cold then to run that fast.
-Magic Winter -
THOUGHTSLEADER wrote:
I gotta say that's very impressive.
Today first snow came….2-3 inches. Phil ran 6.86 miles at 7:17 pace .
Tomorrow treadmill time! I think he will have a good workout tomorrow…… :)
Keep this thread coming, loving it. Hope you get the 2.19 Below Average, as a busy 2.22 runner it's really inspiring to see a time starved runner follow a different approach and make it work. May even adopt the DANCAN system in future build ups!
If Phil were running Chicago, I'd understand all of the workouts on the track/flat surfaces. But CIM has a lot of sneaky rollers and rhythm changers. Do you feel you can train the same way for a flat/time-trial type course as you can for a race that has some climbing and downhills?
CIM is a fast course but I've heard from a few sub 2:14 guys that the course beat them up more than they expected.
SouthernFriedRealist wrote:
If Phil were running Chicago, I'd understand all of the workouts on the track/flat surfaces. But CIM has a lot of sneaky rollers and rhythm changers. Do you feel you can train the same way for a flat/time-trial type course as you can for a race that has some climbing and downhills?
CIM is a fast course but I've heard from a few sub 2:14 guys that the course beat them up more than they expected.
Well…..Phil doesn´t run his easy runs and the specific long runs on just flat surface. If you go back to read about his 5 k race at 15:08 and the 10 miler PR ( after 10 years! ) you see he tackles the hills quite well. I don`t think that will be a problem.
To run your dream race is mainly……...a pace thing! Cheers!
-Magic Winter-
SouthernFriedRealist wrote:
CIM has a lot of sneaky rollers and rhythm changers. Do you feel you can train the same way for a flat/time-trial type course as you can for a race that has some climbing and downhills?.
Uphill and especially downhill training most definitely helps a lot.
I have run many training sessions on hilly and/or rolling courses, especially for the marathon.
dunes runner wrote:
SouthernFriedRealist wrote:
CIM has a lot of sneaky rollers and rhythm changers. Do you feel you can train the same way for a flat/time-trial type course as you can for a race that has some climbing and downhills?.
Uphill and especially downhill training most definitely helps a lot.
I have run many training sessions on hilly and/or rolling courses, especially for the marathon.
Downhill training is nothing you should train because of the impact on the legs and increased injury risk . Problems with shin splints is not so rare when runners overdo downhill training.
Another treadmill threshold. 13 total miles.
2k: 4:57 pace, 1% incline
2x1k: 4:57 pace, 1% incline
1600: 5:00 pace, 1% incline
2x800: 5:00 pace, 1% incline
1200: 4:57 pace, 1% incline
2x800: 5:00 pace, 1% incline
1k: 5:00 pace, 1% incline
800: 4:48pace, 0% incline
800: 4:48 pace, 0% incline
800: 4:48 pace, 0% incline
800: 4:48pace, 400 0% incline, 400 2%incline
Rest 55-65ish sec
Felt pretty good and went by fairly fast. Finished with a faster pace and no incline to switch up my turnover a bit. Ive read zero incline adds 12 sec per mile? Idk if that’s true or not, but it helps the time go by quicker. Off to work until 9pm. 4 days off for deer hunting this weekend. I’m a very determined, low skilled deer hunter so really hoping i can get one Saturday morning, then relax the rest of my time off. Good day