Today I wanted to test out the threshold pace I need to control ( around 4:15 min / km ) easy to run my goal a sub 20 min 5 k
So I ran 15 x 1 min with the first 5 reps @ 4:16 pace and the last 10 reps @ 4:30 pace . Easy walk rest back to 120 bpm. Felt great and now some time after I hardly feel tired. So far , so very good. In the end of the summer I think I will be ready to break the 20 min goal. 🇸🇪🧙♂️🇸🇪
So far , so very good. In the end of the summer I think I will be ready to break the 20 min goal.
You are going to be shocked when you try to run fast outside and the ground is not moving under your feet.
I don't think so Vart. I have already been out running and before this more serious training started I did alot fast hillsprinting. The year 1988 I did 99% of my winter training on the treadmill and on New Years Eve I won the Gothenburg Sylvestre race 10,55 km ( with a tough hill in it) in time 31:27 , 2:58 min / km pace .🥇🏆🏃🧙♂️
Today I wanted to test out the threshold pace I need to control ( around 4:15 min / km ) easy to run my goal a sub 20 min 5 k
So I ran 15 x 1 min with the first 5 reps @ 4:16 pace and the last 10 reps @ 4:30 pace . Easy walk rest back to 120 bpm. Felt great and now some time after I hardly feel tired. So far , so very good. In the end of the summer I think I will be ready to break the 20 min goal. 🇸🇪🧙♂️🇸🇪
Glad you feel good about the workout. What is your max HR, please? And even though you just gauge rest by returning to HR, approximately how long is the average rest interval for you in that workout?
Today I wanted to test out the threshold pace I need to control ( around 4:15 min / km ) easy to run my goal a sub 20 min 5 k
So I ran 15 x 1 min with the first 5 reps @ 4:16 pace and the last 10 reps @ 4:30 pace . Easy walk rest back to 120 bpm. Felt great and now some time after I hardly feel tired. So far , so very good. In the end of the summer I think I will be ready to break the 20 min goal. 🇸🇪🧙♂️🇸🇪
Glad you feel good about the workout. What is your max HR, please? And even though you just gauge rest by returning to HR, approximately how long is the average rest interval for you in that workout?
My max HR in that workout around 170. ( My max HR estimated to be around 185 ) . The recoveries in that workout back to 120 bpm were about 50- 70 sec . 🧙♂️
If you are an excellent coach, why do you estimate your max HR?
You clearly use HR zone training but not only do you not know your max HR but you do not seem to know that no max HR calculator I can think of will estimate your max HR at 185 for a 65 yr old man.
I will allow that my max HR is much higher than estimates, but then I know my max HR.
Why don't you know the basics?
Why would anyone trust a coach who doesn't know the basics?
If you are an excellent coach, why do you estimate your max HR?
You clearly use HR zone training but not only do you not know your max HR but you do not seem to know that no max HR calculator I can think of will estimate your max HR at 185 for a 65 yr old man.
I will allow that my max HR is much higher than estimates, but then I know my max HR.
Why don't you know the basics?
Why would anyone trust a coach who doesn't know the basics?
Do you not believe in magic potions and wizards? 🧙🪄🧪
If you are an excellent coach, why do you estimate your max HR?
You clearly use HR zone training but not only do you not know your max HR but you do not seem to know that no max HR calculator I can think of will estimate your max HR at 185 for a 65 yr old man.
I will allow that my max HR is much higher than estimates, but then I know my max HR.
Why don't you know the basics?
Why would anyone trust a coach who doesn't know the basics?
As I have told before I knew my max heartrate when younger to be around 200. Because I am an excellent coach with very long experience of running , both as a former national elite runner and now 11 years as an online coach I have the skill to estimate a runners max heartrate quite exact out from the training with heartrate and efforts at different paces.
Of course an excellent coach knows couple of other ways to quite exact find out the max heartrate without making a labtest.
When it gets warmer outside I will make a hillrep max heartrate test.🇸🇪🧙♂️🇸🇪
Today another great workout, a threshold interval 10 x 3 min @ 4:46 min per km pace. Driving up my pulse to max 170, around 91% of MHR and equal to my maxLT2. 🧙♂️
Today time for an easy steady run again at the gym and I ran easy steady 60 min @ 6:30 pace per km . I get a very good rythme at this pace and no problem to conversate with someone at the same time if so. Could go on atleast 2 hours at this pace without problem.🧙♂️
Today I felt like a " perpetual motion machine" ! 🤣😎
Ran a threshold workout 27 x 1 min with around 60 sec rest back to 120bpm. Pace 4:35 min per km . My relatively fast recovery is a good sign my shape develops fast. So easy and smooth to operate at this pace. Now some nice tasty Saturday dinner and watch some movies at TV. Tomorrow my usual weekly day off and reload energy 100% before next training week.Have a nice weekend folks! 🖐😎🖐🧙♂️
Today I felt like a " perpetual motion machine" ! 🤣😎
Ran a threshold workout 27 x 1 min with around 60 sec rest back to 120bpm. Pace 4:35 min per km . My relatively fast recovery is a good sign my shape develops fast. So easy and smooth to operate at this pace. Now some nice tasty Saturday dinner and watch some movies at TV. Tomorrow my usual weekly day off and reload energy 100% before next training week.Have a nice weekend folks! 🖐😎🖐🧙♂️
you need to schedule a next time trial, coach! good progress.
How much weight have you lost? Curious where you started versus now
Coach Jan S.
2023 - 98kg (216)
2024 - 92kg (203)
2025 - 88kg (194)
2026 - (March 14, 2026) - 83kg (183)
Protocol: Coach J.S. practices Intermittent fasting, most days, 16/8 and other fasting days. He also eats very healthy. Black rye bread, veggies, salmon. Limited junk food. Dude is on a mission....kudos
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Today I felt like a " perpetual motion machine" ! 🤣😎
Ran a threshold workout 27 x 1 min with around 60 sec rest back to 120bpm. Pace 4:35 min per km . My relatively fast recovery is a good sign my shape develops fast. So easy and smooth to operate at this pace. Now some nice tasty Saturday dinner and watch some movies at TV. Tomorrow my usual weekly day off and reload energy 100% before next training week.Have a nice weekend folks! 🖐😎🖐🧙♂️
you need to schedule a next time trial, coach! good progress.
Thanks! 🖐Yes, I will soon set up a new TT . Even if I do great training now I'm still sneezing and am a little bit snory though....will wait little more to be 100% healthy.