You ' think' alot of things ..... 🤔😉 Firstly one week ago I was thinking sub 25 could be possible out from the relatively short time I've been in serious training, but the days just before my TT I decided to play it safe to be sure getting throug it . I now see it was a good decision due to my heartrate figures in the 26:30 TT. I'm always honest with what I write here( out from when I write it I believe it's the truth)🧙♂️
LOL funny you said i think a lot and than saying your thinking a week ago sub 25.
Just days before decided to play safe, but when asked if your were ready the day before TT you said YES!!
What is the point of doing a tt then....
But as we all know in hindsight.... stunning judgment Wizzie.
Nothing wrong I said YES to do the TT and I did it. "What's the point of doing a TT then ?" ....of course to find out what shape for the day I'm at, and now I know.
LOL funny you said i think a lot and than saying your thinking a week ago sub 25.
Just days before decided to play safe, but when asked if your were ready the day before TT you said YES!!
What is the point of doing a tt then....
But as we all know in hindsight.... stunning judgment Wizzie.
Nothing wrong I said YES to do the TT and I did it. "What's the point of doing a TT then ?" ....of course to find out what shape for the day I'm at, and now I know.
Well, there we have it. First you said your fitness was a 25 minute 5k, or better yet, make us “believe” that’s what you were capable of. Than said yes you were ready for the tt, which was to show us and “silence” us you were able to run a25 minutes 5k. You blew up and than came up with excuses why you didn’t go for it, that’s to say aim for your bold statement. What a wizard you are, yes, with words, not actions
Well, the outcome of the TT 26:30 min has humbled me now when I see it's not that easy to run a sub 20 min 5 k as I thought it should be after just sporadic running now and then during 26 years after my younger running career. I admit today it feels strange how I so easily could run my easy steady runs up to 48 km @ 4 min/ km ( 6:30 mile pace) back at my prime days.
Well, I will still keep the goal I set up running a sub 20 min 5 k in my mind and try to work off seconds and minutes until I come close or reach it. Anyway it's good I now train frequently and reduce weight and stay more healthy with good endurance.
Atleast when I started this thread it has helped my motivation alot to keep on serious training. 🇸🇪🧙♂️🇸🇪
Today I plan a threshold interval @ pace 5:27 min / km . Out from my recent TT 26:30 min 5 k it should be feeling controlled and perfect. I will see how it goes.......to me it feels great and raise my motivation to have a training goal like this every day. Life really feels great now when having all day to myself for recovering and relaxing between the training sessions. A good reward after a longtime working life. Great to be a pensioner as long as one is healthy .... 🧙♂️🖐
Two words of advice, at the risk of repeating myself. Avoid overdoing it; at your age, the risk of injury is substantial, and injury recovery is much slower and far more frustrating. And, think about gradual weight loss in the direction of your ideal race weight when younger. And I do mean gradual; working on that too aggressively can be as risky for progression and recovery as overdoing volume or intensity.
If I were you, I’d be pretty encouraged by the 26:30 TT. There’s no way to approach race fitness in a solo full distance TT; a 3k TT would be a far indicator of current 5k race fitness. Being close to 25 minute 5k shape at your age and weight after a few weeks return to training is nothing to be ashamed of. Granted, the 20 minute goal is still far away and as yet hypothetical, but there’s no evidence yet to suggest you can’t get there, if you progress carefully and gradually. I’s suggest aiming for ~ 23 minutes this summer, and then see how much you can lop off that each subsequent few months.
Or it could be a bet with Sirpoc. If Dancan can't reach sub 20, he switches to NSM. if Siroc can't reach sub 2:20, he switches to Dancan. If neither of them reach their goals, then I guess they both switch.
Hello folks! Now just have started a serious comeback try @ 5 k to go for a sub 20 min again in my masters age group 66-69 age....I ran a pb 14:20 when at age 27.
Have " built up " for some months with fast shorter hillreps mostly 20 of them per session @ 20-25 sec reps.
Now when better endurance I have started to complement with more "potent" lactate threshold intervals( LT2) like three days ago 6 x 600m @ 3:07 min and yesterday 8 x 600m @ 3:12 min .
Right now I seem to be in shape to finish a 5 k race in about 25 min and now I just have to get the ball rolling....
I'm a newly pensioner and it makes training consistency much easier to put in a running session mostly daily....
A race 5 k sub 20 min atempt will be next year if I'm sure out of my training times I will make it.
🇸🇪🧙♂️🇸🇪 Coach J.S
Christmas Eve, 2025, you started this thread claiming to be in "about 25 min" shape.
It seems that you are really bad at judging this.
You know... Letlhogonolo would run a 3:31 South African record, Slava would break the Russian record in themarathon, Sammy would run sub 2:05, Chris would run the OTQ...
I wouldn't want to be coached by a guy who never gets anything right.
If you can't reach sub 20 5k with the Dancan system will you consider switching to NSM?
Jan could do a lot worse than this. At the masters 5k in the UK that was mentioned a few pages back, I ran under 21. I'm a touch younger than Jan but not by much. I was much slower in my prime. I ran 16:35 at my best in my 20s, which was pretty average back then when the UK scene was crazy competitive.
Considering time investment, my training commitment now, plus age, pound for pound im probably a better runner than back then even at nearly triple the age, using NSM. For reference, I was around a 23-24 minute runner for most of my senior years up until now. The sheer consistency and staying healthy of NSM is the "magic" Jan is looking for and it's likely the best training plan for someone of his age like me. It's probably the best set of principles for any hobby joggers, but it really comes into it's own as a master.
Saw that Rosa Mota, now age 67 , ran a 38:25 10 k agegroup masters world record . 38:25 10 k is compatible with around a 18:30 5 k , so I guess my 5 k goal of sub 20 min will land about 18:30 or betterif we compare Mota's best 10 k of 31:25 to my best 10 k 29:51, so theoretically my time will land at sub 18
If you can't reach sub 20 5k with the Dancan system will you consider switching to NSM?
Nop! The Dancan system of mine is quite magical. It will take me to the goal sub 20 min . Today I did 8 x 1000m threshold interval @ 5:27 min/ km and rest back to 120 bpm in 1-2 min . Max pulse at the last reps went up to 167 bpm . Controlled and easy done.A total of 44 min at threshold I'm very pleased with. It points to I can do a sub 26 min 5 k at next TT. I cut seconds and minutes quite fast . I have the advantage I have been a national elite runner and seem to have a very good muscle memory. 🇸🇪🧙♂️🇸🇪
Two words of advice, at the risk of repeating myself. Avoid overdoing it; at your age, the risk of injury is substantial, and injury recovery is much slower and far more frustrating. And, think about gradual weight loss in the direction of your ideal race weight when younger. And I do mean gradual; working on that too aggressively can be as risky for progression and recovery as overdoing volume or intensity.
If I were you, I’d be pretty encouraged by the 26:30 TT. There’s no way to approach race fitness in a solo full distance TT; a 3k TT would be a far indicator of current 5k race fitness. Being close to 25 minute 5k shape at your age and weight after a few weeks return to training is nothing to be ashamed of. Granted, the 20 minute goal is still far away and as yet hypothetical, but there’s no evidence yet to suggest you can’t get there, if you progress carefully and gradually. I’s suggest aiming for ~ 23 minutes this summer, and then see how much you can lop off that each subsequent few months.
Good luck!
You have many good advices I say, thank you! 🖐🙏
I'm encouraged of my 26:30 with around 1 month serious training . I hurry slowly to try stay away from injuries and overdoing. 🇸🇪🧙♂️🇸🇪🖐
Or it could be a bet with Sirpoc. If Dancan can't reach sub 20, he switches to NSM. if Siroc can't reach sub 2:20, he switches to Dancan. If neither of them reach their goals, then I guess they both switch.
Well , Sirpoc is welcome to my successful online coaching . I'm sure I quite fast get him to run a sub 2:20 . In some coaching cases I have done it only took 2-3 months before my coached runners ran personal bests and won big marathons. I myself as young ran 2:22:09 ( twice on the second! ) in Stockholm marathon on a difficult course with a method quite the same as the Dancan system of today. The main difference I ran slower tempos of 10 -12 k compared to today where the tempos are switched to more ' potent' lactate threshold intervals instead. 🇸🇪🧙♂️🇸🇪
Saw that Rosa Mota, now age 67 , ran a 38:25 10 k agegroup masters world record . 38:25 10 k is compatible with around a 18:30 5 k , so I guess my 5 k goal of sub 20 min will land about 18:30 or betterif we compare Mota's best 10 k of 31:25 to my best 10 k 29:51, so theoretically my time will land at sub 18
Let’s not forget this statement.
On the track Mota had 4:23/9:04/15:22/32:46. Much slower than J.S - a 8:20/14:20/29:50 elite. It's quite astonishing that Mota became a 2:23 marathon runner (J.S was a 2:22 guy) with those relatively modest track times all things considered. Many Japanese women (2:21:00-2:24:00) have similar profiles (15:30-15:40/32:30-32:50)
Mota's advantage was always keeping a whippet thin physique which helped her to age well partly down to genetics and I suspect iron clad discipline with regard to diet - and this has been difficult for coach JS because he is something of an epicurean (food and drink aficionado) who loves his food and beer/wine. As mentioned previously our beloved coach (J.S.) will have challenges reaching his goal, in my opinion, unless he gets his weight down to below 80 kilograms or around 170 pounds and he is still a fair distance from that at the present time. However, we wish him luck in his endeavors.
On the track Mota had 4:23/9:04/15:22/32:46. Much slower than J.S - a 8:20/14:20/29:50 elite. It's quite astonishing that Mota became a 2:23 marathon runner (J.S was a 2:22 guy) with those relatively modest track times all things considered. Many Japanese women (2:21:00-2:24:00) have similar profiles (15:30-15:40/32:30-32:50)
Mota's advantage was always keeping a whippet thin physique which helped her to age well partly down to genetics and I suspect iron clad discipline with regard to diet - and this has been difficult for coach JS because he is something of an epicurean (food and drink aficionado) who loves his food and beer/wine. As mentioned previously our beloved coach (J.S.) will have challenges reaching his goal, in my opinion, unless he gets his weight down to below 80 kilograms or around 170 pounds and he is still a fair distance from that at the present time. However, we wish him luck in his endeavors.
Thanks Ghost1 ! 🖐🙏🧙♂️
I think you are right I need to get sub 80 kg . When I was at my prime my weight was around 70 kg , so a big difference of course. But back in the days of my prime I could eat junk food and drink lots of soda without gaining weight. My metabolism was of course more effective back then I guess compared to now. But now I eat and drink more healthy and sometimes I do fasting so over time my weight will reduce more close to 80 kg I think. 🖐🙏🧙♂️
Hello folks! Now just have started a serious comeback try @ 5 k to go for a sub 20 min again in my masters age group 66-69 age....I ran a pb 14:20 when at age 27.
Have " built up " for some months with fast shorter hillreps mostly 20 of them per session @ 20-25 sec reps.
Now when better endurance I have started to complement with more "potent" lactate threshold intervals( LT2) like three days ago 6 x 600m @ 3:07 min and yesterday 8 x 600m @ 3:12 min .
Right now I seem to be in shape to finish a 5 k race in about 25 min and now I just have to get the ball rolling....
I'm a newly pensioner and it makes training consistency much easier to put in a running session mostly daily....
A race 5 k sub 20 min atempt will be next year if I'm sure out of my training times I will make it.
🇸🇪🧙♂️🇸🇪 Coach J.S
Christmas Eve, 2025, you started this thread claiming to be in "about 25 min" shape.
It seems that you are really bad at judging this.
You know... Letlhogonolo would run a 3:31 South African record, Slava would break the Russian record in themarathon, Sammy would run sub 2:05, Chris would run the OTQ...
I wouldn't want to be coached by a guy who never gets anything right.
Well, I have got more rights than fails in my predictions so far. I think most runners want to be coached by a guy who guaranteed improves them even if they don't reach his predicted possible goals.? And the cases with names you mentioned had alot of things happened to disrupt their way to the goals. Did you know Sammy ran equal in several races to the marathon World Champ Simbu ,Tanzania ? Sammy is out of question the most unlucky runner I have ever coached( except when he won the Mullys half marathon and price money check of about 5000 $ in Kenya) .🇸🇪🧙♂️🇸🇪
If you can't reach sub 20 5k with the Dancan system will you consider switching to NSM?
Jan could do a lot worse than this. At the masters 5k in the UK that was mentioned a few pages back, I ran under 21. I'm a touch younger than Jan but not by much. I was much slower in my prime. I ran 16:35 at my best in my 20s, which was pretty average back then when the UK scene was crazy competitive.
Considering time investment, my training commitment now, plus age, pound for pound im probably a better runner than back then even at nearly triple the age, using NSM. For reference, I was around a 23-24 minute runner for most of my senior years up until now. The sheer consistency and staying healthy of NSM is the "magic" Jan is looking for and it's likely the best training plan for someone of his age like me. It's probably the best set of principles for any hobby joggers, but it really comes into it's own as a master.
I think it's quite obvious Jan's training is very consistent and methodical ?