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
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
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
Yes, this is correct by you Ghost 1 . 🖐🙏🧙♂️
That’s a lot of weight. 33 pounds over three years! While I don’t believe in magic, I do believe in sensible training, and that steady weight loss gives you a decent shot at reaching your goal, provided you stay healthy. It’s no small feat to avoid injury in your 60s, so be smart!
That’s a lot of weight. 33 pounds over three years! While I don’t believe in magic, I do believe in sensible training, and that steady weight loss gives you a decent shot at reaching your goal, provided you stay healthy. It’s no small feat to avoid injury in your 60s, so be smart!
Yes, about my weight reduction it points to a very good chance to reach my goal a sub 20 min 5 k at age 66 ( or age 67 😃 ) and with my young best 5 k at 14:20 when the world record was still 13 min + , only little more than a lap after.....
As you say one gets more injury prone with higher age , but so far so good with my same six days training per week and Sundays off as I did when national elite.And the big difference now as I see it I have all day to myself as a pensioner and no work to tire me .....
Another inspiring thing I saw an aged 81 runner sprinted a 200m in 29 sec! And he started training at age 65....I myself see I still have left my by nature given quite good sprint ability ( opened first lap in my only 800m race in 54 sec without any sprinttraining ) and it gives me basic confidence I can reach great times for my age.
You told you don't believe in magic. My life experience has given me another way to look upon it . But that's another story...🙏
Did a threshold 10 x 3 min @ 4:46 min per km pace last Tuesday and today another threshold 25 x 1 min @ 4:36 pace and around 60 sec easy walkrest back to 120 bpm . Max pulse in the workout around 160. So far, so great. 🧙♂️🇸🇪
Did a threshold 10 x 3 min @ 4:46 min per km pace last Tuesday and today another threshold 25 x 1 min @ 4:36 pace and around 60 sec easy walkrest back to 120 bpm . Max pulse in the workout around 160. So far, so great. 🧙♂️🇸🇪
im tempted to think that js is already injured and is making these posts up from the comfort of his armchair whislt covered in ice packs.
Did a threshold 10 x 3 min @ 4:46 min per km pace last Tuesday and today another threshold 25 x 1 min @ 4:36 pace and around 60 sec easy walkrest back to 120 bpm . Max pulse in the workout around 160. So far, so great. 🧙♂️🇸🇪
im tempted to think that js is already injured and is making these posts up from the comfort of his armchair whislt covered in ice packs.
i wouldnt be surprised.
No, thank God, everything goes well so far. Today 60 min easy steady at 6:30 pace. 🖐🧙♂️
Today a 20 x 1 min interval @ 4:28 min/ km pace, 60 -90 sec easy walkrest back to 120 bpm pulse. Felt good and no problems. I close up more and more to the training demands to run a sub 20 min 5 k.
Tomorrow my weekly day off and relax , will be nice. So far training has gone great. 🧙♂️
The training method I use was claimed by someone to be like a periodisizing and more injury risky method just because I almost every week use maxVO2 intervals. Nothing could be more wrong with that statement. My method is linear with the same basic inhold every week and the volume stays the same every week ( except when preparing for a race of course) . And when it comes to injury risk I would claim it's even lower than most other methods when it has atleast a full day off for recovery and no running.
After a 100% recovery day off from running it felt very easy and smooth running 12 k at 6:25 min per km pace today Monday. Easy done and dusted. I'm in very good shape now compared to when I started 3 months ago with serious training. 🧙♂️🇸🇪
Okey, so today it was time for a short reps threshold again . 27 x 1 min @ 4:34 pace and easy walkrest back to 120 bpm in 45-90 sec . Closing in on my goal a sub 20 min at age 66 ( or 67) . Tomorrow easy steady again. 🇸🇪🧙♂️🇸🇪
Just had a nice easy run 63 min @ 6:18 pace . Now will eat some dinner , gyros with mashed potatoes....yummy! Tomorrow something fast again and a thrilling evening with an important football ( soccer,World Cup qualification) match between my Sweden and my ladyfriend's Ukraine. Plan to go to a sports bar to watch the match at larger screen. 🇸🇪🇺🇦🇸🇪🇺🇦🇸🇪🇺🇦🧙♂️⚽️⚽️🧙♂️
I haven’t been following this recently, but hope your training is going well.
Thanks Alfie. 🖐🧙♂️ The training goes great as you can see if checking some pages back in the thread . I started with about 26:30 5 k capacity and now 3 months later is in about 22:30 capacity.I'm closing in on my goal to run a sub 20 min 5 k this year.
The Dancan is a very smart and effective running method and added to that it reduce injury risk with atleast one planned day off weekly. Coach J.S 🇸🇪🧙♂️
I haven’t been following this recently, but hope your training is going well.
Thanks Alfie. 🖐🧙♂️ The training goes great as you can see if checking some pages back in the thread . I started with about 26:30 5 k capacity and now 3 months later is in about 22:30 capacity.I'm closing in on my goal to run a sub 20 min 5 k this year.
The Dancan is a very smart and effective running method and added to that it reduce injury risk with atleast one planned day off weekly. Coach J.S 🇸🇪🧙♂️
Going down to 22:30 is easy. Going down to sub 20 will be much harder.
Thanks Alfie. 🖐🧙♂️ The training goes great as you can see if checking some pages back in the thread . I started with about 26:30 5 k capacity and now 3 months later is in about 22:30 capacity.I'm closing in on my goal to run a sub 20 min 5 k this year.
The Dancan is a very smart and effective running method and added to that it reduce injury risk with atleast one planned day off weekly. Coach J.S 🇸🇪🧙♂️
Going down to 22:30 is easy. Going down to sub 20 will be much harder.
He still hasonly a 26:30 tt on a treadmill to show for.