Tribute to 02:20 Marathon

Alright.

Registered for Malaga HM 13.12.2020. I hope it will be not cancelled like Valencia marathon...

https://b.radikal.ru/b25/2009/ad/6c1956347c90.jpg

39th week (completed):

Mo: easy 60min @04:23

Tue: 20x400 @03:02min/km

We: easy 50min @04:23

Thu: easy 80min @04:22

Fri: easy 60min @04:22, avg heart rate=135

Sat: 12x1200 @03:18min/km:

1st rep: avg heart rate=156, recovery time=01:17

12th rep: avg heart rate=163, recovery time=01:38

Max pulse after 12th rep=173

Breezing was good

Legs: first 8 reps finished strong, last 4 was hard. Generally this time long repetitions for me much easier than before.

So far, so good.

40th week:

Mo: easy @04:20min/km

Tue: 5K workout

We: easy @04:20

Thu: easy @04:20

Fri: easy @04:20

Sat: LT intervals

Now you will go the fastest your treadmill can do and 20 x 400m at 72 sec ( 3:00 min/ km).

Then the next week after you will back off a little and do longer LT-s again .

- Magic Coaching -

40th week:

Mo: 60min @04:20min/km, avg heart rate=141

Breezing is perfect

Legs are little heavy

So far, so good

The fastest you will go on your easy runs at your treadmill before hitting land again.

73 % of MHR and perfect breathing. So far so good!

- Magical winter is approaching -

40th week:

Mo: easy @04:20

Tue: 20x400 @03:00min/km,

1st rep: avg heart rate 145, recovery=01:08

20th rep: avg heart rate 151, recovery=01:13

Breezing is fantastic

Legs are fantastic, I wanted more speed

15 reps finished very easy, last 5- moderate

So far, so good.

Nicely heading to HM(13.12.2020-Malaga)---M(28.02.2021-BP Castellon)

Canefis wrote:

40th week:

Mo: easy @04:20

Tue: 20x400 @03:00min/km,

1st rep: avg heart rate 145, recovery=01:08

20th rep: avg heart rate 151, recovery=01:13

Breezing is fantastic

Legs are fantastic, I wanted more speed

15 reps finished very easy, last 5- moderate

So far, so good.

Nicely heading to HM(13.12.2020-Malaga)---M(28.02.2021-BP Castellon)

Great workout and the fastest your treadmill can go! Now we periodize within the system and

you will run a Little bit slower next week. So far so very good! :)

Hey Jan the lying man :D Why are you two talking here?

Why is Canefis posting daily instead of weekly?

Missing the attention?

yeah, that's because we all know you lie so much :)

SUPERIOR COACH JS wrote:

Canefis wrote:

40th week:

Mo: easy @04:20

Tue: 20x400 @03:00min/km,

1st rep: avg heart rate 145, recovery=01:08

20th rep: avg heart rate 151, recovery=01:13

Breezing is fantastic

Legs are fantastic, I wanted more speed

15 reps finished very easy, last 5- moderate

So far, so good.

Nicely heading to HM(13.12.2020-Malaga)---M(28.02.2021-BP Castellon)

Great workout and the fastest your treadmill can go! Now we periodize within the system and

you will run a Little bit slower next week. So far so very good! :)

COACH J.S Jan Stensson

You look to be very talented ! Your development goes fast . We just hope we can keep you injury free... - COACH J.S - Swedish middle/longdistance super coach :)

But....you are the magic coach? But...you hope?? to keep him injury free??

A magic coach should know how to keep his runner from getting an injury

40th week:

Mo: easy @04:20

Tue: 20x400 5K

We: 50min @04:20min/km, avg heart rate=134 (super compensation), pulse dropped 7 beats compare to Mo, where was 141.

Breezing is perfect

Legs are perfect

So far, so good.

Not kidding wrote:

SUPERIOR COACH JS wrote:

Great workout and the fastest your treadmill can go! Now we periodize within the system and

you will run a Little bit slower next week. So far so very good! :)

COACH J.S Jan Stensson

You look to be very talented ! Your development goes fast . We just hope we can keep you injury free... - COACH J.S - Swedish middle/longdistance super coach :)

But....you are the magic coach? But...you hope?? to keep him injury free??

A magic coach should know how to keep his runner from getting an injury

Doesn`t matter who the coach is there is no 100% guarantee the runner won`t get an injury. But the chance of keeping to be injuryfree is higher when using a low mileage system and individual perfect calibrated paces. A couple of the runners I start to coach five years ago and still coach has never got an injury. Of course I`m not magic, but my coaching seem to be ;)

- Magic J.S - :)

SUPERIOR COACH JS wrote:

Doesn`t matter who the coach is there is no 100% guarantee the runner won`t get an injury. But the chance of keeping to be injuryfree is higher when using a low mileage system and individual perfect calibrated paces. A couple of the runners I start to coach five years ago and still coach has never got an injury. Of course I`m not magic, but my coaching seem to be ;)

- Magic J.S - :)

Ah, the copy/paste system you "invented"

40th week:

Mo: easy @04:20

Tue: 20x400 5K

We: easy @04:20

Thu: easy 80min @04:20, avg heart rate=138

Breezing is perfect

Legs are perfect

So far, so good.

SUPERIOR COACH JS wrote:

A couple of the runners I start to coach five years ago and still coach has never got an injury.

It's easy to keep runners injury free when they don't exist.

K2 wrote:

SUPERIOR COACH JS wrote:

A couple of the runners I start to coach five years ago and still coach has never got an injury.

It's easy to keep runners injury free when they don't exist.

Why everybody says that I don't exist? Check Strava, check facebook, check instagramm. I can send you a crew list from my vessel CMA CGM MAGDALENA IMO No: 9724049

You can find vessel at Atlantic Ocean heading to Tanger by vesseltracker.

Never raced a 5/10/21k ? And now you wanna go 2:20. GOOD luck. I can do your workout easily and my PR is 2:50 (and my ability at this point is probably 2:35-40.. Unrealistic goal.

2:20 you should be able to race 21k faster than 1:10 and with a 9:25 3k it's far away.

theRanMan wrote:

Never raced a 5/10/21k ? And now you wanna go 2:20. GOOD luck. I can do your workout easily and my PR is 2:50 (and my ability at this point is probably 2:35-40.. Unrealistic goal.

2:20 you should be able to race 21k faster than 1:10 and with a 9:25 3k it's far away.

If you are a 2:35-2:40 marathoner I`m sure you can`t do the same workouts easy. No way! Now it`s workouts pointing to a 2:24 Marathon.

- Calibrated Magic Man - :)

Canefis wrote:

K2 wrote:

It's easy to keep runners injury free when they don't exist.

Why everybody says that I don't exist? Check Strava, check facebook, check instagramm. I can send you a crew list from my vessel CMA CGM MAGDALENA IMO No: 9724049

You can find vessel at Atlantic Ocean heading to Tanger by vesseltracker.

You are the one person now that actually hired Jan to be your coach .

All the other runners he supposedly coached are......fake, made up in his imagination

No names of the runners, no strava links, no nothing except the promise that we soon will learn the names of the wonder kenian runners