But 1 week ago you said you were in 23:30 shape. 24:30 would be your 10k pace.
Well, I'm actually in 23:30 shape now, and if I had done a race 5 k now in good conditions outside I had been around that time. Next TT I will just play it safe and run 24:30 on the treadmill...like a 5 k up to the days shape at 10 k pace.
4 weeks ago you looked like you were having a heart attack running 26:30 and you now claim to be in 23:30 shape? BS
Well, I'm actually in 23:30 shape now, and if I had done a race 5 k now in good conditions outside I had been around that time. Next TT I will just play it safe and run 24:30 on the treadmill...like a 5 k up to the days shape at 10 k pace.
4 weeks ago you looked like you were having a heart attack running 26:30 and you now claim to be in 23:30 shape? BS
it comes pretty quickly when you're starting back up after a long hiatus. Think about kids you get in cross country who haven't done a single thing all summer. Day 1 vs 4 or 5 weeks in can be a drastic change.
This post was edited 1 minute after it was posted.
Well, I'm actually in 23:30 shape now, and if I had done a race 5 k now in good conditions outside I had been around that time. Next TT I will just play it safe and run 24:30 on the treadmill...like a 5 k up to the days shape at 10 k pace.
4 weeks ago you looked like you were having a heart attack running 26:30 and you now claim to be in 23:30 shape? BS
Hehe! )) With this your comment you just confirmed the power of the Dancan System ! 🧙♂️
This same fast improvement have been in all my coaching cases now 11 years been an online running coach. Doesn't matter level/ shape , gender before the runner goes into the Dancan , always fast improvement!💪🏃🏃♀️😎
A very nice threshold workout today 20 x 1 min @ 4:43 min per km pace . Rested 45 sec between the first 10 reps and then 60 sec . Feel so great to run this fast controlled again and back in great shape.🧙♂️🇸🇪
I fast closing in on the sub 20min 5 k goal.😀 There is a need to run thresholds @ around 4:15 min per km with the same effort as now to be ready to break 20 min. But of course, it's some time left before I will be ready. Maybe I will run Masters 5000m track in Lithuania and / or Latvia in the end of European summer track season. 🧙♂️
At your weight, this is what you should be doing. Taking advantage of that extra muscle mass that you have. It makes no sense to talk about sub 20 for 5000m if you can't run sub 3 for 800.
Well, that's 90 sec per lap. Should be doable by me already now . I will see if I can finish a threshold workout next week with first 5-10 min easy walk rest after the workout and then put the treadmill to 3 min 800m. Interesting mission ! I like such challenges.. ! 🧙♂️🖐
Well, that's 90 sec per lap. Should be doable by me already now . I will see if I can finish a threshold workout next week with first 5-10 min easy walk rest after the workout and then put the treadmill to 3 min 800m. Interesting mission ! I like such challenges.. ! 🧙♂️🖐
Well, that's 90 sec per lap. Should be doable by me already now . I will see if I can finish a threshold workout next week with first 5-10 min easy walk rest after the workout and then put the treadmill to 3 min 800m. Interesting mission ! I like such challenges.. ! 🧙♂️🖐
I would like to see you try this on a track Jan
Well, not possible yet to run on the track outdoors now due to still cold ,snow, ice. It has to be on the treadmill if not wait to April. 🧙♂️
Jesus you are a fat l, Narcisstic pretend-coach guy in your mid-60s who stroked out running a 26:30 5K bloviating about a 24 minute 5K which you haven't run.
I have several guys on my club in their early to 60s who run between 19-23 minutes for a 5K. They are pretty good, but they don't get all puffed up and are pretty quiet about it.
I'm in a colder part of Sweden. And besides + 6° C is little bit cold as well .
Are you? But you just posted a picture after today's session and it's from your usual gym.
No, that picture is from some days ago.And today Sunday has been my usual planned day off with nice recovery watching Premier League football and La Liga football and taco dinner. Right now Arsenal( with the Swedish star Göykeres) VS Chelsea finished 2-1 in a thrilling match . But nice you seem to be following my magic journey with my the Dancan System.Just hang on.🖐🧙♂️🖐
Jesus you are a fat l, Narcisstic pretend-coach guy in your mid-60s who stroked out running a 26:30 5K bloviating about a 24 minute 5K which you haven't run.
I have several guys on my club in their early to 60s who run between 19-23 minutes for a 5K. They are pretty good, but they don't get all puffed up and are pretty quiet about it.
.......and they ran 14:20 5000m 40 years ago and haven't run more than now and then since 26 years ago? 😉🤔🧙♂️
They haven't trained like maniacs, most run off and on, don't know what they ran 40 years ago but if it's slower than 14:20 and they can now all kick your ass on part-time training then you truly have fallen off. Keep jogging, mate. Maybe you'll break 25 minutes.