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John Henwood
John Henwood
Welcome to the Website of John Henwood, New Zealand Representative in the Olympic Games 2004, World Track and Field Championships 2001, Commonwealth Games 2002, sub 4min miler and 13th-place getter in the 2005 ING New York Marathon with a time of 2:15:05. (Also 21st in 2008). I am a Running coach in NYC and strength trainer for runners. I enjoy working with all runners regardless of their goals and will give you the personalized attention you deserve. I currently work with world renown coach, Alberto Salazar and teenage sensation Mary Cain, by supervising her workouts and tweaking them when necessary. I am also the New York Road Runner of the Year for 30-39yrs Age Group 2005, 2006, 2008, 2010 and 2011. I have successfully coached 2 females (Kelly Chin and Caroline Lefrak) to qualify for the 2012 Olympic Marathon Trials where they qualified in early 2010. I’m also currently the winner of 21 New York Road Runner Races so far.
coaching@johnhenwood.com PH 212 731 9149
RADIO INTERVIEW WITH JOHN HENWOOD April 2011
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Athletes I have coached who have run under 3 hours for the marathon:
Jorge Pardo – 2.30.10 San Diego 2009, Antonio Oliveira – 2.33.00 (PR) New York 2010, Caroline Lefrak – 2.38.16 (PR) Olympic Trials, Houston 2012, Brendan Donoghue – 2.39.00 (PR) Boston 2009, Adam Mulia – 2.41.28 (PR) New York 2008, Katarina Janosikova – 2.42.57 (PR) NY 2008, Kelly Chin - 2.44.44 (PR) Houston 2010, Christophe Wilhelm – 2.45.44(PR) Frankfurt 2011, Jesse Du Bey – 2.47.27 (PR) New York 2010, Ana Johnson – 2.48.04 (PR) Houston 2012, Joe Di Flumeri – 2.49.23 (PR) Boston 2013, Marcus Wilhelm – 2.50.09 (PR) Boston 2011, Melissa Raddatz – 2.50.41 (PR) Houston 2012, Frederic Grobost -2.51.27 (PR) Amsterdam 2012, Arianne Field – 2.51.49 (PR) NY 2008, Chicago 2011,Laura Kirk – 2.55.29 (PR) London 2010, Brad Gerderman – 2.57.46 (PR) Boston 2010, Eric Gomberg – 2.58.31 (PR) New York 2011, Lawrence O’Halloran – 2.59.02 (PR) Chicago 2006, Joe Chan 2.59.11 (PR) Eugene 2012, David Davies – 2.59.36 (PR) Berlin 2012
Please feel free to use the links above and email me with any questions regarding my coaching services and/or strength training for runners. I can work with you for you to become a stronger and less injury prone runner.
Client Testimonials
Molly Bennard – Paris Marathon – April 2013
Twelve weeks before the 2013 Paris Marathon, I found myself restricted to running less than 30 minutes at a time with a hip labral tear and hamstring tendonosis. John came to my rescue by putting me on a serious strength training regimen and running plan. Despite long investment banking hours and numerous overuse injuries throughout my lower extremity, John worked with both me and my physical therapist to slowly build muscle and mileage. The stronger I got, the longer and faster I could run. I completed the Paris marathon just under 3:30, shaving over 30 minutes off my PR! John and the Hounds inspire me to be a better runner – I’m looking forward to training for Boston in 2014!
Carol Healey – Boston 2013
When I turned 50, I decided to try to run a half marathon and then a marathon after only having been a ”weekend” runner since high school. I ran with Team in Training, which was a wonderful experience but didn’t give me the personalized approach that I needed to improve beyond my initials goals of breaking 2 hours and 4 hours, respectively, in these events. I started working with John in the summer of 2012. The intensity and frequency of my training increased dramatically, and my understanding of the different types of workouts (speed, strength, tempo, hard, easy) improved as well. I am completely addicted, partly because I have seen the incredible results of John’s program of personalized, consistent, focused training. Despite my very long work hours and frequent travel, John has created a training plan for me that works; rather than feel less balance in my life, I feel more. Since I started working with John, I not only have PRed every race that I have run, including a 27-minute PR in the 2013 Boston Marathon, but also have won or placed in my age group in the half marathon and shorter races. I now believe that, with John’s continued help, I can see times that I never dared to dream possible. I am grateful to John and proud to be a member of the Henwood Hounds. It is an inspiring and accomplished team with a truly outstanding leader!
Daniel Torras – Philadelphia 2012
I started training with john in the Summer of 2012, as I prepared for Philadelphia’s marathon in the Fall that same year. Immediately, John did away with my preconceived ideas I had with regards to training (total weekly mileage, frequency, type and sequencing of speed workouts, recovery runs, etc..) John’s training plan was carefully drafted to take in consideration my heavy travel schedule, as I fly internationally virtually every week. He also worked with me design a customized strengthening gym routine, an area I had vastly overlooked in the past. And whenever I could, I joined John’s group runs, which provided extra motivation and camaraderie. It all paid off big time. I was hoping to break 3:15 in philly, and ended up crossing the finish line in 3:06, a PR by 21mins! Breaking 3 hours in a marathon, which just a few months ago I would have considered science fiction, seems now a real possibility. And I know that with John’s guidance, I will have a fair shot.
Tanya Namad – California International Marathon 2012
23mins) in the marathon to run 3.08.59 in horrible weather conditions and crossed the finish line feeling strong and better prepared than in any previous marathons. The Hounds are such a welcoming and talented group of runners- I am so excited to see what comes in the Boston Marathon training season ahead!”Steve Wagshal Philadelphia Marathon 2012
I was introduced to John in the Spring of 2012 by a friend who ran PR at the 2011 NY Marathon after training with John. I decided to sign up with John on July 1st just prior to my 40th birthday with the goal of breaking 3:25 at the 2012 NYC Marathon. Although the NYC Marathon was cancelled due to Hurricane Sandy, I ended up running the Philadelphia marathon 2 weeks later in a time of 3:17:39. This was a PR and beat my prior PR (3:20:01) set back in 1998. In addition to my marathon PR, during the Fall ’12 training season with John I also set a PR in the ½ Marathon (1:30:14) and the 4 mile distance (25.48). These were times I did not think I would be capable of ever attaining. With another season of training with John, I now think it may be possible for me to qualify for Boston. Thanks John!
2012 Female NYRR of the Year Caroline Lefrak
Since working with John, I have shaved almost ten minutes off my
marathon time and broke 2:40 for the first time at the US Olympic
Marathon Trials, where I ran 2:38:14. I don’t believe I would have
been able to have this breakthrough without John’s guidance. He
diligently plans each week of training and really cares about my long
term racing goals. John is careful to make sure all of his athletes 
have a balanced training system, and I have benefited from a variety
of long runs, tempos, speed work, and twice weekly strength training
with his program. I am sure that when I get back to full time training
I will continue to improve even more
Joe Di Flumeri
Joe Di Flumeri 2012
“I was introduced to John just before the 2011 NYC Marathon hoping to finally overcome the hurdle of breaking the 3 hour barrier. He immediately identified deficiencies in my training which when corrected provided the surge I needed to come in at 2:59:19. Since then I have continued to train with John and in May completed the GoodLife Toronto Marathon in 2:49:45. John has had me run more miles, faster and without serious injury than I thought possible. Much thanks to you John for your masterful guidance.”
Joe Chan
Joe Chan – 2hr59mins 11sec Eugene 2012
I started training with John just before my 40th birthday with the goal of breaking 90 minutes for the half marathon and setting a pr for that distance. Not only did I accomplish that goal within two months of signing on with John, but I went on to further lower my pr in the half (1:24:56), improve my 10k pr by four minutes and break three hours for the marathon (besting my previous pr by 23 minutes.)
