Coaching Spotlight - John Honerkamp
You probably have seen the announcements of PPTC’s new 5K Training Program with Coach John Honerkamp. The program is designed to get runners faster in advance of this summer’s Al Goldstein Speed Series. For me the Al Goldstein Speed Series is always a way to measure my training throughout the summer. Although I’ve been running for some 10 plus years, I’ve never trained exclusively for a 5K, so I’m excited to see where the 5K Training Program will take me, especially since I feel like I’ve been in a training hole since the beginning of the pandemic.
Coach John Honerkamp (he/him) has coached runners of all ages and abilities for over 20 years. He was an assistant coach at St. John’s University (in Queens, NY) for five years, working with mid- and long-distance runners, and was the recruiting coordinator for all events. A 1998 graduate of St. Coach John was an eight-time All-Big East and six-time All-East (IC4A) athlete while running for the Red Storm.
Coach John worked for almost 6 years at New York Road Runners. He is the co-founder of the November Project-NYC and led the group for over 3 years. He did a stint as a Lululemon Running Ambassador, and is member of the NYAC Running Team which he also manages. He is also a member of PPTC.
Coach John started his own consulting firm, Run Kamp, LLC. in late 2015 where he offers several services. Some services include corporate wellness, running-related consulting, motivational speaking, freelance writing, and private coaching. He is also the founder of The Run Collective, which holds Runner Safety Awareness Week annually in January.
Signing up for the 5K Training Program was an easy* decision for me because I am familiar with Coach John and his coaching. I first started training with Coach John as a runner in NYRR’s VIP training program for my first marathon (the 2011 NYC Marathon). More recently, I did workouts written by Coach John as part of the Off The Hook Track Club. While I know Coach John, most of you probably don’t know him. Hopefully this coaching spotlight will help you to get to know Coach John. And if you sign up for the 5K Training Program, I’ll see you next week!
How did you get into running?
My Uncle lived next door to me when I was growing up and he started running marathons to help him lose weight. He would take me to the local road races and enter me in the 1-mile fun runs. Eventually I graduated to the 5K distance. I still remember running my first race on the Long Beach Boardwalk (Long Island) when I was 6 years old. I ran the mile on an out-and-back course in 6:54 and enjoyed a grape soda post-race. I was hooked--who doesn't like grape soda!
What is the American Record that you hold?
I held the American Record in the 4x1500m for about 10 years. It is a fairly obscure record as it is rarely raced. It is so obscure that me and my teammates didn't know we even had it for a few years before one of us googled something and it popped up. We ran 14:52 which is about 3:42 per leg which equates to about a 3:59 mile.
Why did you get into coaching runners?
I first got into coaching as a camp counselor at a high school running camp – the same running camp that I went to as a kid. My first official coaching gig was at Episcopal HS in Alexandria, Virginia. I coached while I was running professionally to help make ends meet. My next coaching job was a 6-year stint at the college level. The reason I got into coaching adults was that I created a few programs at NYRR and some of them needed a coach to manage them, so then I had to put back on my coaching cap. I fell in love with coaching at all levels and prefer it to coaching elites.
What is your general training philosophy for the runners you coach?
Get fitter, faster, and smarter while also staying healthy. “Less is more” is a big one for me. You also should enjoy it, so it should be fun (most of the time).
What have you found to be most challenging for new runners?
New runners can catch the bug and dive in head first. The challenge is often holding new runners back. I like to keep my athletes running vs burning out or getting hurt. So, I play the long game.
What have you found to be most challenging for seasoned runners looking to improve their race times?
Breaking old habits or helping them from making the same mistake over and over again. I know a lot of seasoned marathoners that think that they have to run 6 or more 20+ long runs. This is not the case, especially as runners get older.
What is the biggest training mistake that you’ve seen runners make?
For the veterans, it is reliving their glory days. For newbies, it is doing too much too soon and rushing things.
Is there one thing that runners could do that you believe would make a significant positive impact on their running performance?
Rest more in many cases. Train easier in many cases. Increase their pace separation (the difference between their slowest paces and fastest pace).
Why should runners sign-up for the 5K training plan as opposed to just following a plan that they can find online?
Plans online can work well if there is a live coach helping steer the ship with a lot of back and forth. I've coached thousands of runners online and it works. However, it has been my experience that working with a coach (and a group) in person is a better way to go if you can swing it. I'm able to coach an athlete more effectively if I can see them train in person. You'd be amazed how much a coach can pick up while actually watching the runner in real time.
What are the advantages to group training as opposed to doing speed work on one’s own?
The group in most cases will make you better and allow you to push yourself further. Motivation and accountability are greater in a group setting in most cases. Groups can sometimes also be a detriment, so there is a balance.
What can runners with goal races longer than 5K distances get from the 5K training program?
The key speedwork and other workouts we will do for the 5K are also workouts that marathoners would do (with some slight differences). The other weekly miles and long run volumes would differ more different, but the key workouts can actually be very similar. I also like to point out that the faster your 5K gets will ultimately make your 10K, HM, and Marathon faster.
What would you say to someone on the fence about signing up for the 5K training program?
Try it. The cost is fairly low and you will more than likely learn a lot about running and yourself as a runner. You'll also connect with your teammates in a more meaningful way.
*Editor’s Note: Waking up for speedwork at 6:30AM will not be easy for me these days. I implore you to sign-up and join me because I need the accountabili-buddies!
Interviews by: Linda S. Chan (she/her)
Edited by: Linda S. Chan
Produced by: Linda S. Chan
Photos courtesy of John Honerkamp
PPTC is a diverse and supportive team. We want to celebrate the diversity of our club and membership. We welcome and encourage everyone to share their stories with us.
