Try tell that to the world top runners!? 😃 The 1 min reps at individual 5 k race pace raise the energy process efficiency and the biomechanical efficiency at that pace . Repeated week after week after week, together with lactate thresholds and easy steady running, it makes the runner to guaranteed improve.🧙♂️
Or injured
No, it in contrary strengthens the ligaments and so on.....the body is very sophisticated in the sense that it adapts well to controlled stress.
So, a nice well controlled 18 x 1 min @ 4:30 pace and 50- 70 sec rest back to 120 bpm today . It's quite amazing I so easily can cruise in this pace so effortless after little more than 2 months into this comeback. 🇸🇪🧙♂️🇸🇪😎🏃
Today I ran easy outside 50 min . Felt a bit 'strange' after little over two months at the gym treadmill. I weight myself and now I'm down to 83.8 kilograms and a BMI 23,7 ( sub 25 BMI is normal weight) .Feels great! 🧙♂️😃🖐
So, a nice well controlled 18 x 1 min @ 4:30 pace and 50- 70 sec rest back to 120 bpm today . It's quite amazing I so easily can cruise in this pace so effortless after little more than 2 months into this comeback. 🇸🇪🧙♂️🇸🇪😎🏃
The 1 min reps at individual 5 k race pace
It's not EXACT!!
Does it matter? It's obviously working. He's recovering quickly day to day.
I don't use heart rate, my recovery heart rate between efforts is when my breathing returns to normal.
No offense Jan, but 1 minute walk/run intervals say nothing about potential 5k fitness.
Try tell that to the world top runners!? 😃 The 1 min reps at individual 5 k race pace raise the energy process efficiency and the biomechanical efficiency at that pace . Repeated week after week after week, together with lactate thresholds and easy steady running, it makes the runner to guaranteed improve.🧙♂️
Two days ago you said you are "for sure" in 23:30 shape but you ran your 5k pace workout at 22:30 pace... BS
Does it matter? It's obviously working. He's recovering quickly day to day.
I don't use heart rate, my recovery heart rate between efforts is when my breathing returns to normal.
Yes it does, dancan works with individual 5 k race pace
He said his 5k shape was 25:00, ran a 26:30 TT on a treadmill.
Now his 5k shape is 23:30, but his 1 min reps at individual 5 k race pace...22:30.
Its all guesswork, his max hf rate, 5k shape. If you are a coach of a runner that runs a 20:00 5k but claims he is in 18:00 shape, what would you think?
Looks great on paper, doesn't it, but of course.... paper doesn’t argue back.
Does it matter? It's obviously working. He's recovering quickly day to day.
I don't use heart rate, my recovery heart rate between efforts is when my breathing returns to normal.
Yes it does, dancan works with individual 5 k race pace
He said his 5k shape was 25:00, ran a 26:30 TT on a treadmill.
Now his 5k shape is 23:30, but his 1 min reps at individual 5 k race pace...22:30.
Its all guesswork, his max hf rate, 5k shape. If you are a coach of a runner that runs a 20:00 5k but claims he is in 18:00 shape, what would you think?
Looks great on paper, doesn't it, but of course.... paper doesn’t argue back.
You always 'mix up' what I have told in the way it suits your tireless try blacking my the great Dancan System. During all 11 years I've been on LRC I have now and then come to the thought; " Why you do this? "
Is it just jealousy I have invented a very successful effective training method or a combination of this and maybe something else ? 🤔
As I can remember I think ( without checking 😉) I wrote I could see I was ATLEAST in 23:30 shape ......
When I did my 18 x 1 min at 22:30 5 k pace I was convinced my shape out from my training sessions results and feeling of effort put in them points to I can run a 5k 22:30 at the moment. 🧙♂️
Yes it does, dancan works with individual 5 k race pace
He said his 5k shape was 25:00, ran a 26:30 TT on a treadmill.
Now his 5k shape is 23:30, but his 1 min reps at individual 5 k race pace...22:30.
Its all guesswork, his max hf rate, 5k shape. If you are a coach of a runner that runs a 20:00 5k but claims he is in 18:00 shape, what would you think?
Looks great on paper, doesn't it, but of course.... paper doesn’t argue back.
You always 'mix up' what I have told in the way it suits your tireless try blacking my the great Dancan System. During all 11 years I've been on LRC I have now and then come to the thought; " Why you do this? "
Is it just jealousy I have invented a very successful effective training method or a combination of this and maybe something else ? 🤔
As I can remember I think ( without checking 😉) I wrote I could see I was ATLEAST in 23:30 shape ......
When I did my 18 x 1 min at 22:30 5 k pace I was convinced my shape out from my training sessions results and feeling of effort put in them points to I can run a 5k 22:30 at the moment. 🧙♂️
Does it matter? It's obviously working. He's recovering quickly day to day.
I don't use heart rate, my recovery heart rate between efforts is when my breathing returns to normal.
Yes it does, dancan works with individual 5 k race pace
He said his 5k shape was 25:00, ran a 26:30 TT on a treadmill.
Now his 5k shape is 23:30, but his 1 min reps at individual 5 k race pace...22:30.
Its all guesswork, his max hf rate, 5k shape. If you are a coach of a runner that runs a 20:00 5k but claims he is in 18:00 shape, what would you think?
Looks great on paper, doesn't it, but of course.... paper doesn’t argue back.
I don't get triggered enough to care either way. This is how Jan motivates himself to keep training.
And I really don't care what my heart rate is, I just go by feeling. Even during my best years this was the case. Why worry about it?
Today I ran an easy 60 min outside . Tomorrow a threshold 20 x 1 min .
Intervals on the 3rd, 5th and 8th of March. That’s the kind of thing that’s a whole lot more likely to result in injury at 66 than it might have in your youth.
Today I ran an easy 60 min outside . Tomorrow a threshold 20 x 1 min .
Intervals on the 3rd, 5th and 8th of March. That’s the kind of thing that’s a whole lot more likely to result in injury at 66 than it might have in your youth.
No i do not, don't be ridiculous. I respond on what you put down.
The Magic Coach J.S wrote:
Is it just jealousy I have invented a very successful effective training method
Lol, i have invented my own very succesfull method some 50 years ago. The people i train inprove a lot. But my method isn't based on a "quick" fix.
The Magic Coach J.S wrote:
When I did my 18 x 1 min at 22:30 5 k pace I was convinced my shape out from my training sessions results and feeling of effort put in them points to I can run a 5k 22:30 at the moment.
Like i said, based on guesswork. Did you actually run a 5k 22:30? No? NO!
still older and dumber wrote:
Intervals on the 3rd, 5th and 8th of March. That’s the kind of thing that’s a whole lot more likely to result in injury at 66 than it might have in your youth.
The Magic Coach J.S wrote:
Maybe so, but so far, so good.
Ah, untill the rubberband snaps and than excuses, excuses, excuses.
Intervals on the 3rd, 5th and 8th of March. That’s the kind of thing that’s a whole lot more likely to result in injury at 66 than it might have in your youth.
Maybe so, but so far, so good. 😀🖐🧙♂️
Some advice about natural supplement to runners, and especially us older runners, is to put turmeric, ginger, cinnamon, lemon in your tea, coffee or other things you drink. And to mix turmeric with black pepper max the anti inflammatory effect with as much as 2000% ( scientific proved ! ) . Some years ago I had some slight pain in knees sometimes but since I frequently use this advice my knees are like when young. 🖐🧙♂️😀🖐
The Dancan System has no place for " guesswork" .😉 It's built on over 56 years experience of running as a national elite runner and coach, and all it's inhold proved in practise scientifically .
It's a " quick fix" in the meaning every runner jumps on the Dancan train get a very fast surprise they improve fast.🧙♂️
Let me put it in this way, based on assumptions what you can run.
Like some people train for a sub3 marathon, because they are (like you think 22:30 5k) confinced they can do it, therefore making assumptions they actually can run it.