2:19 on 70-80 miles per week.

Way to give yourself credit Jerk Show.

SUPERIOR COACH JS wrote:

This is the smart way to train. To keep the maxVO2 intervals short ( mostly 400s) and leave the long reps to the LT workouts.

Why is that? wrote:

SUPERIOR COACH JS wrote:

This is the smart way to train. To keep the maxVO2 intervals short ( mostly 400s) and leave the long reps to the LT workouts.

Because reaching your highest possible max O2 is not mainly about maxVO2 intervals. It's a total concept reached by training the total cardio vascular system. The short 400m intervals at 5 k race pace contributes to raise the maxVO2 capacity(to the highest individual possible level), but they are mainly there to give a more effective economic energy process at 5 k race pace ( and this gives "automatically " the best possible 10 k race pace also). And that you don`t have to run reps of 3-5 min at maxVO2 , in contrary to what many coaches believe, make it possible to do this kind of short maxVO2 intervals every week without too much effort.

It's a very effective way of training and always just do enough what it takes to reach the goal. Train, don't strain! :)

- Your magic coach! -

SUPERIOR COACH JS wrote:

Why is that? wrote:

Because reaching your highest possible max O2 is not mainly about maxVO2 intervals. It's a total concept reached by training the total cardio vascular system. The short 400m intervals at 5 k race pace contributes to raise the maxVO2 capacity(to the highest individual possible level), but they are mainly there to give a more effective economic energy process at 5 k race pace ( and this gives "automatically " the best possible 10 k race pace also). And that you don`t have to run reps of 3-5 min at maxVO2 , in contrary to what many coaches believe, make it possible to do this kind of short maxVO2 intervals every week without too much effort.

It's a very effective way of training and always just do enough what it takes to reach the goal. Train, don't strain! :)

- Your magic coach! -

If I understand correctly, your idea is that the "classic" VO2 max workouts of 3 to 5 mins at 5k or even 3k effort can help develop VO2 max but they are too intense to be done week in week out without the risk of the athlete becoming burnt out or plateauing in his/her improvement after a month or two. Instead your "softer" VO2 max workouts of just 400m at 5k pace with a relatively short rest (1:1 approximately) but quite high in volume will develop the economy of running at VO2max pace and because they are not "hard" (generating high levels of lactic acid in the muscles) they can be done week after week with a lower risk of burning out.

That's my interpretation of what you are saying but I could be wrong.

Doesn't Kipchoge run 25*400m with 1min rest???

You interpret exactly correct!! Cheers!

Had been really interesting to take over the coaching of Kipchoge and Kamworor! I believe I can get them run even faster....... :)

He mostly runs LT paced intervals but sometimes when sharpening put in the 400s at 5 k race pace and about a min rest. Sometimes 5 x 2000m at LT- PACE + 10 x 400m at 5 k race pace and 200m jog rest .

what kind of mileage would you have them to do?

yyy wrote:

what kind of mileage would you have them to do?

Well.....a normal week could look like this: M: 60 min at aerobic power pace T: 20 X 400m at 5 k race pace We: 50 min at aerobic power pace Th: LT-intervals 10-16 km total at best LT-pace F: 50 min easy aerobic power pace Sa: Specific long run of 90 min - 2 hours 40 min , fast finish last 10-40 min at LT-pace sustained or in intervals Su: Day off

(In addition they could run easy 40-60 min for a morning run on days without workouts , but it`s not necessary to reach the goal. Just a relaxing easy run to loosen up for the day to come.... they are fulltime pros and have all day to training and recovery) .......so, a total mileage per week should stay at around 65-90 .

In fact I was close to coach Kamworor in the fall of year 2016. He asked me to coach a world record attempt at 15 km road

in the Seven Hills race in Netherlands . When we chat I asked him if 20 x 400m at 61-62 sec (required for world record) woudn`t give him any problems and he just told it would be no problems at all.

I'll take "things that didn't happen" for 800, Alex

Well.....It really happened that Kamworor asked me to coach that world record attempt . Unfortunately he got sick in pneumonia the same week I sent him the first training weekly program. When I will hold my very first lecture I will have my chat with Kamworor and Kiprop as an "extra show" and prove that I always speak the truth and nothing but the truth when it comes to everything connected to running. Cheers!

bump.

20 weeks down 3 to go. From now until Christmas is the busiest time of the year at work. I have two 60 hr weeks until thanksgiving but fortunately I only work 5 of the 10 days leading up to the race. Tough week for recovery. I know it’s common sense, but my quality really struggles when I don’t get enough sleep. Cut the long run on Sunday unfortunately because of tight muscles in my right hip/back/butt and my body just not being ready to go. I’ll rally back. Good week.

M: 50 min easy, 7.23 miles, 6:54 pace

T: 9.2 miles, 20x400 on treadmill

10x67 sec @ 4:48 pace 3% incline

5x67 sec @ 4:48 pace 2.5% incline

3x67 sec @ 4:48 pace 3% incline

1x67 sec @ 4:48 pace 4% incline

1x67 sec @ 4:48 pace 5% incline

Rest 53-63 sec

W: 50 min easy, 6.66 miles, 7:30 pace. Extra tired from doing evening workout the day before.

Th: 12 miles, treadmill threshold. Had to rush to work so cut the workout 1 800 short as well as my warm up and cool down. Real tired when I woke up, but fine during workout. Right hip tighten a tiny bit the last 3 reps.

3k: 5:00 pace, 1%incline

2x800: 4:57 pace, 1%incline

2k: 5:00 pace, 1%incline

2x800: 5:00 pace, 1%incline

1600: 5:00 pace, 1%incline

2x800: 5:00 pace, 1%incline

1200: 5:00 pace, 1%incline

2x800: 4:48 pace, 0%incline

F: 50 min easy, 6.72 miles, 7:26 pace

S: 2:30 long run with last 30 min 1 min off 1 min off. 7:37 first mile. Right hip/butt/back locked up for a second at 8 min. Sat down to stretch a bit but my body just wasn’t ready for a long run. Jogged a disappointing 6 miles and called it a day.

S: rest

Total: 47.86 (67.86 last 7 days)

Rest on the threshold was 50-63 seconds

Too early for predictions? Can I run faster than Seth DeMoor? I’m a Seth fan btw.

You'll beat Seth's time for sure, but he paced like an idiot. I'll give you a decent shot at 2:18:59, but you might be not be fatigue resistant enough to get to the finish at that pace.

Below Average wrote:

Too early for predictions? Can I run faster than Seth DeMoor? I’m a Seth fan btw.

Well …..I`m not 100 % it will be a sub 2:19 ……..maybe a 50/ 50 chance ? Anyway you have done training equal to a sub 2:16

so I think it will be close…….maybe a new PB with a delay of 10 years between? ))) We will see what the last 2 training weeks will give ……..there will be a so called "ultimate test" this week at the treadmill , a so called " Canova ladder" . After that "test" I will be more sure of a close prediction.

What do you say about that Renato? Was your "Canova ladder "( 6-5-4-3-2-1 k ) a good predictor of your runners possible time before a marathon race ? I used it when I coached Mengich,Kenya, to his debut marathon 2:10: 39 and in his second 2:08: 46. Since then he ran once 2:10 :24 in China and 2: 11.09 without me as the coach. No further progression so far.