One word of advice… be very careful not to ramp up either volume or intensity too quickly, and consider backing way off every couple / few weeks with lighter volume and no fast running. The biggest challenge to reaching your goal will be avoiding injury, which gets harder with every passing year. Also, injury recovery is generally slower and more frustrating.
One word of advice… be very careful not to ramp up either volume or intensity too quickly, and consider backing way off every couple / few weeks with lighter volume and no fast running. The biggest challenge to reaching your goal will be avoiding injury, which gets harder with every passing year. Also, injury recovery is generally slower and more frustrating.
Good advice there. No risk I ramp up mileage when my the Dancan system is on constant volume as a linear system. Intensity on the other hand I have to be careful to not ramp up too quickly.
One word of advice… be very careful not to ramp up either volume or intensity too quickly, and consider backing way off every couple / few weeks with lighter volume and no fast running. The biggest challenge to reaching your goal will be avoiding injury, which gets harder with every passing year. Also, injury recovery is generally slower and more frustrating.
Good advice there. No risk I ramp up mileage when my the Dancan system is on constant volume as a linear system. Intensity on the other hand I have to be careful to not ramp up too quickly.
..and just to add the planned days off 1-2 per week takes care of extra good recovery to reduce risk of injuries or overdoing and make the supercompensation go on like ' a never ending story' . This way of training therefore doesn't need any backing way off weeks.
Today a threshold interval again . 2 x 2 k + 2 ×1.5 k + 3× 1000m = total 10 k @ 5:33 min / k . This is a pace for me right now we can call LT2 or 'potent' threshold where the body's ability to 'clear' lactate is trained perfect.
Today one more easy steasy run 63 min @ 7 min/ km. Easy done and pulse raised to 140 at most. Now a quality session tomorrow and then a day off on Sunday as usual to load energy before next coming training week.
No, when young I had 200 max . Of course it should be lower now. But pulse 140 now when running easy steady with light breathing tells max can still be around 190. Of course I know a couple of ways to find out max heartrate without testing but I don't think it's necessary when I see pulse 140-145 is perfect to me when running easy steady ( Z3) .
No, when young I had 200 max . Of course it should be lower now. But pulse 140 now when running easy steady with light breathing tells max can still be around 190. Of course I know a couple of ways to find out max heartrate without testing but I don't think it's necessary when I see pulse 140-145 is perfect to me when running easy steady ( Z3) .
Today last training day of the week. Threshold interval 20 x 400m @ 2:08 min ( 5:20 min per k ) . Went at plan and max pulse 160 and felt easy done. One of the problems running indoors at treadmill you sweat alot when its so warm . But according to scientific studies warm conditions raise the training effect. Anyway so far, so good . Good with a planned restday tomorrow. 🧙♂️
Good luck with the goal Jan. My money is on you doing it before end of this year.
Question for the 60-70 year olds posting in this thread. Did you notice a slow decline in your times or was there any sudden fall off at a particular age? I’m about to turn 58 and when I turned 50 I set myself a goal of a sub 18 5K every year till 60. I just barely made it last year with 17:58 (on a very fast course). Resigned myself to the fact I’m gonna get a bit slower every year now. I am definitely taking a bit longer to recover these days. I did start NSM late last year and that has helped me get my volume up with less fatigue so we shall see if I can keep my streak going.
Turning 70 in 18 months.
I had steep drop offs in mid 40's and early 60's, which I only later saw documented in some scientific research as applying to most people.
At 59 I still ran sub 19 without one speed session after a 4 month training block for an ultra from scratch (literally...had an abdominal op just as I was about to start training again and started running again about 4 wks after that). Just a mix of long and medium runs, and then went through the marathon mark of ultra in 3:15.
However, struggled with fatigue early 60's, just general life stuff, work etc etc and declined rapidly. Haven't gone sub 20 since 63 or 64, but going to see where I can get to after I turn 70. Not really running too much now but still capable of sub 24, no longer working but quite busy (more so than work) doing renovations
This post was edited 4 minutes after it was posted.
On another note. I believe I can get to max potential without any of that structured stuff Jans is doing, just 'running' and doing the mix of what is required. Have a 50 year history of marathons now and I am one of those who gets a very high success rate at 'marginal' performances. Almost always if 5km is x or 10km is y and marathon should be k, then I nail that. Got a lot to do with race mind set, economy and pacing as well
On another note. I believe I can get to max potential without any of that structured stuff Jans is doing, just 'running' and doing the mix of what is required. Have a 50 year history of marathons now and I am one of those who gets a very high success rate at 'marginal' performances. Almost always if 5km is x or 10km is y and marathon should be k, then I nail that. Got a lot to do with race mind set, economy and pacing as well
That is good of you I say. 🖐 None structured training functions as well of course with many examples in history of running . But is it the very best way when it comes to reach maxed out individual results? Then of course the vast majority of runners and coaches say no.
An old exampel of this I say was the famous coach Woldemar Gerschler who once was interviewed about ' Fartlek' ( Swedish for ' speed play ' ) and why he didn't use it in his method. His answer : " It's not EXACT " .
No, when young I had 200 max . Of course it should be lower now. But pulse 140 now when running easy steady with light breathing tells max can still be around 190. Of course I know a couple of ways to find out max heartrate without testing but I don't think it's necessary when I see pulse 140-145 is perfect to me when running easy steady ( Z3) .
suck it haters! Coach J.S. is dominating this program.
anybody following his workouts on Strava?
Thanks! 🖐 Well , a long time ago now since I manually put down some workouts at Strava. Since Strava became behind a paywall I' ve stopped being there.
Before I got a pensioner the 1st of September last year many, many years have gone by with just sporadic runs now and then after I quit serious training after Boston marathon 1999, my last race.
Now as a pensioner and " all time in the world" I first prepared myself with frequent short hillreps that fast got me back to a decent level of endurance to start more serious Dancan training as I perform now.
As I most truly never will run a marathon again ( think I did around 15 of them and 4 wins and best time 2:22:09 twice ,on the second ( ! ) , in Stockholm marathon) I know I don't have to do very long runs in training to reach my goal sub 20 min at 5 k .The longest runs now will stay at 70-80 min easy steady ( Z3 pace ). If I later on will go for the half I will sometimes put in a specific long run of around 2 hours.