8 x 1000m @ 5:10 min , easy walkrest back to 120 bpm ( 1-2 min ).
Easy done and dusted. 😎🧙♂️
That workout suggests around 25 minute 5k pace if the treadmill you run on is roughly the same as running outside, which is often not the case.
Plus the completely incorrect 120bpm measure.
We asked hundred people to say a number between 100 and 150, the average number was 120 yet no one picked 120.
just saying, so are what is your zone1/2 Heart rate Jan? The 220-your age for max HR is the say, population averages but that’s not the same as any one person.
I’m trying to help you here, don’t hold on to 120 bpm but what 120bpm represent, it’s the same principles behind the why do specific pace work or interval, threshold state or VO2Max work or hills or strides
That workout suggests around 25 minute 5k pace if the treadmill you run on is roughly the same as running outside, which is often not the case.
Plus the completely incorrect 120bpm measure.
We asked hundred people to say a number between 100 and 150, the average number was 120 yet no one picked 120.
just saying, so are what is your zone1/2 Heart rate Jan? The 220-your age for max HR is the say, population averages but that’s not the same as any one person.
I’m trying to help you here, don’t hold on to 120 bpm but what 120bpm represent, it’s the same principles behind the why do specific pace work or interval, threshold state or VO2Max work or hills or strides
Well, you are wrong of course . The 120 bpm rest is not a random number taken out of nothing. Gerschler and Reindell experimented on 4000 runners and came to the conclusion this is the magic number to get the very best stroke volume for the heart. Then to add I have now coached several hundreds of runners at all levels and ages , both male and female, and all of their bodys reacted the same to the 120 bpm rule and gave fast improvement.
When I , as all of the others, rest easy walk back to 120 bpm I feel it's like a magic spot where my body doesn't have a full rest of course but I breath calm and is fully ready to do another rep .
I recommend all runners reading this to try it out for atleast once to then see how their reaction after the workout is. So far all runners I have coached got a very positive feeling using it when I started to coach them. And many,many improved magical fast...... 🧙♂️
That workout suggests around 25 minute 5k pace if the treadmill you run on is roughly the same as running outside, which is often not the case.
Plus the completely incorrect 120bpm measure.
We asked hundred people to say a number between 100 and 150, the average number was 120 yet no one picked 120.
just saying, so are what is your zone1/2 Heart rate Jan? The 220-your age for max HR is the say, population averages but that’s not the same as any one person.
I’m trying to help you here, don’t hold on to 120 bpm but what 120bpm represent, it’s the same principles behind the why do specific pace work or interval, threshold state or VO2Max work or hills or strides
I hope you know by now the 220 minus your age is a 'trashcan rule' ? In my case as an example it had given 220 minus 66 and a max heartrate of 154 , and we now know I have atleast 180 bpm as max heartrate .🧙♂️
We asked hundred people to say a number between 100 and 150, the average number was 120 yet no one picked 120.
just saying, so are what is your zone1/2 Heart rate Jan? The 220-your age for max HR is the say, population averages but that’s not the same as any one person.
I’m trying to help you here, don’t hold on to 120 bpm but what 120bpm represent, it’s the same principles behind the why do specific pace work or interval, threshold state or VO2Max work or hills or strides
I hope you know by now the 220 minus your age is a 'trashcan rule' ? In my case as an example it had given 220 minus 66 and a max heartrate of 154 , and we now know I have atleast 180 bpm as max heartrate .🧙♂️
220 minus your are I’d trash, that was the point.
The study you point to on 120bpm was not a specific number but the statical average of 120 bpm from the selection of people. It does not mean for any one person it was remotely valid just about right. What the study said you get the strike volume benefit if you allow your heart rate drop to z1 and start again. It just happens for their group the statistical average was 120 bpm not exactly 120bpm is your z1 - pare phase z1 because it metabolic at rest.
I hope you know by now the 220 minus your age is a 'trashcan rule' ? In my case as an example it had given 220 minus 66 and a max heartrate of 154 , and we now know I have atleast 180 bpm as max heartrate .🧙♂️
220 minus your are I’d trash, that was the point.
The study you point to on 120bpm was not a specific number but the statical average of 120 bpm from the selection of people. It does not mean for any one person it was remotely valid just about right. What the study said you get the strike volume benefit if you allow your heart rate drop to z1 and start again. It just happens for their group the statistical average was 120 bpm not exactly 120bpm is your z1 - pare phase z1 because it metabolic at rest.
If I would let my heartrate drop to z1 in the recovery phase doing intervals it takes too long time to get the most effective span for the very best gain of stroke volume. That too long rest for intervals on the other hand is perfect when doing faster repetitions needs more resttime to be most effective.
Well, you are wrong of course . The 120 bpm rest is not a random number taken out of nothing. Gerschler and Reindell experimented on 4000 runners and came to the conclusion this is the magic number to get the very best stroke volume for the heart.
Well, you are wrong of course. 120 bpm is not a magic number that is the same for everyone. It was the average.
Like I said before, if you got this wrong, you surely got a lot more wrong.
We asked hundred people to say a number between 100 and 150, the average number was 120 yet no one picked 120.
just saying, so are what is your zone1/2 Heart rate Jan? The 220-your age for max HR is the say, population averages but that’s not the same as any one person.
I’m trying to help you here, don’t hold on to 120 bpm but what 120bpm represent, it’s the same principles behind the why do specific pace work or interval, threshold state or VO2Max work or hills or strides
Well, you are wrong of course . The 120 bpm rest is not a random number taken out of nothing. Gerschler and Reindell experimented on 4000 runners and came to the conclusion this is the magic number to get the very best stroke volume for the heart. Then to add I have now coached several hundreds of runners at all levels and ages , both male and female, and all of their bodys reacted the same to the 120 bpm rule and gave fast improvement.
When I , as all of the others, rest easy walk back to 120 bpm I feel it's like a magic spot where my body doesn't have a full rest of course but I breath calm and is fully ready to do another rep .
I recommend all runners reading this to try it out for atleast once to then see how their reaction after the workout is. So far all runners I have coached got a very positive feeling using it when I started to coach them. And many,many improved magical fast...... 🧙♂️
No scientist ever made a conclusion about a "magic" heart rate. Stop being so immature and just communicate like a normal adult.
Who here has run a 28 10k like the magic Swede? No one? Ok.
Thank you for mention it!🖐🧙♂️ Well, it was on a treadmill but it was very well calibrated and time 28:38 ......just a week before I won the Gothenburg Sylvestre race 10,55 km ( a quarter of a marathon) on New Years Eve 1988 in time 31:27 ( 2:58 min/ km ) with two hills on the course and the very tough long hill up to Masthuggskyrkan ( Masthugget church). I was in the shape of my life and right after won easy a 3000m indoor race 8:32 and stadium record. Unfortunately I then got my running careers only more severe injury that kind of " locked " my hamstrings and I had problems to run couple of years . Then I finished of my career by winning the Swedish Champs XC 10 k in age group 35-39 🥇
Who here has run a 28 10k like the magic Swede? No one? Ok.
Thank you for mention it!🖐🧙♂️ Well, it was on a treadmill but it was very well calibrated and time 28:38 ......just a week before I won the Gothenburg Sylvestre race 10,55 km ( a quarter of a marathon) on New Years Eve 1988 in time 31:27 ( 2:58 min/ km ) with two hills on the course and the very tough long hill up to Masthuggskyrkan ( Masthugget church). I was in the shape of my life and right after won easy a 3000m indoor race 8:32 and stadium record. Unfortunately I then got my running careers only more severe injury that kind of " locked " my hamstrings and I had problems to run couple of years . Then I finished of my career by winning the Swedish Champs XC 10 k in age group 35-39 🥇
Who here has run a 28 10k like the magic Swede? No one? Ok.
Thank you for mention it!🖐🧙♂️ Well, it was on a treadmill but it was very well calibrated and time 28:38 ......just a week before I won the Gothenburg Sylvestre race 10,55 km ( a quarter of a marathon) on New Years Eve 1988 in time 31:27 ( 2:58 min/ km ) with two hills on the course and the very tough long hill up to Masthuggskyrkan ( Masthugget church). I was in the shape of my life and right after won easy a 3000m indoor race 8:32 and stadium record. Unfortunately I then got my running careers only more severe injury that kind of " locked " my hamstrings and I had problems to run couple of years . Then I finished of my career by winning the Swedish Champs XC 10 k in age group 35-39 🥇
Congratulations Swedish women beat Czech women in Olympic ice hockey quarter final....
Today I ran 60 min easy steady 6:40 per km . Felt a bit strange and I got light fever after. But I had good appetite after some paracetamol so I hope I will be okey tomorrow again. 🖐🧙♂️🇸🇪
Thank you for mention it!🖐🧙♂️ Well, it was on a treadmill but it was very well calibrated and time 28:38 ......just a week before I won the Gothenburg Sylvestre race 10,55 km ( a quarter of a marathon) on New Years Eve 1988 in time 31:27 ( 2:58 min/ km ) with two hills on the course and the very tough long hill up to Masthuggskyrkan ( Masthugget church). I was in the shape of my life and right after won easy a 3000m indoor race 8:32 and stadium record. Unfortunately I then got my running careers only more severe injury that kind of " locked " my hamstrings and I had problems to run couple of years . Then I finished of my career by winning the Swedish Champs XC 10 k in age group 35-39 🥇
On another note Sweden has now tightened rules for foreigners and it is becoming more difficult for migrants to move to Sweden and in addition to become a Swede now will take 10 years instead of five years in the past and what does coach JS think about these developments ?
Here’s some good inspiration for JS. One of his near-contemporaries, Martin Fiz of Spain, age 62 nearly 63, ran 17:28 yesterday in Sevilla on a dead flat loop course with pretty stiff winds.
Here’s some good inspiration for JS. One of his near-contemporaries, Martin Fiz of Spain, age 62 nearly 63, ran 17:28 yesterday in Sevilla on a dead flat loop course with pretty stiff winds.
Yes,Fiz is a former elite runner and I think he has never stopped training seriously?
Fiz is a former elite runner and I think he has never stopped training seriously?
I don’t know him, but he won the world marathon championship one year (97 if memory serves?) along with a couple / few other competitive marathons back in the day. Clearly has a stronger pedigree than JS, but not that far out of his league. 17:28 seems out of reach for JS, based on current evidence, but this underscores that good things are possible in the mid-60s with the right genes and training. I shared this result for motivational purposes.