Comeback journey to sub 20 min 5 k at age 66....

Good coach?? 😂😂😂

Asking for a friend.

I'd love to see 5 x 1000 with JS' standard rest intervals, finished knowing that another one could be run with a gun to the head. That would say a whole lot about actual current 5k fitness.

nothing more than 200 meter and 600+ meter intervals is getting old. There's a point to training for an amount of time that is similar to pros/elites, but at some point you need longer intervals to prepare for the actual LENGTH OF THE RACE.

just as Grant Fisher's shorter intervals at threshold or whatever he was going for didn't translate to a good half; these 200s and 600s aren't gonna get JS ready for 5k.

They're a fine bridge. Now move on. and another time trial is long past due.

Enough of the chicken sh!t training.

Yes, you are right the longer intervals are needed, but they are perfect at threshold pace . When used as maxVO2 intervals they get too tough on the body system. This is one of the key inholds in the Dancan System, to get the maxVO2 shorter reps work in a ' symbiosis' with the longer threshold reps together with the easy steady runs to get the maxed individual outcome of the results .🧙‍♂️

So, when is the next time trial?

Not decided yet. Maybe I run a trestrun in a real race in April or May.

Today really proud of myself . 20 x 60 sec @ 4:17 pace. Rest easy walk back to 120bpm in 60-90 sec .

Someone want to improve in the same style and effectiveness you know the Magic Wizard is your guy! 💪😎🧙‍♂️

all gone quiet?

Well,looks like you and many are excited to follow? Nice :) 🧙‍♂️😎

On the monday I did a little unusual threshold workout and a " downladder" 3km + 2 km + 5 x 1 km @ pace 5:10 min/ km. Felt controlled and easy done. 60-90 sec easy walkrest back to 120bpm. A total of 51:40 min at threshold pace .

Then yesterday I ran outside in good weather and 60 min easy @ 6:22 average pace .Easy and light breathing. Nice to feel the warmer weather is on its way after a cold dark wintertime. After the training I went to a sportsbar to follow my Sweden football guys ( soccer) to play Poland team in the last deciding match which of the both teams would advance to the World Cup in North America this coming summer. To my happy surprise my Sweden won 3-2 and the last winning goal by Sweden's big star Göykeres ! Will be a great summer to follow the World Cup now when I can cheer both for my native Sweden and the Brasilian team ( my exwife is Brasilian) 🇸🇪🏆🇧🇷

A nice meaningful workout as you get into your 3rd or 4th month of training! When I get into good shape, I like to run an occassional threshold downladder of 3 miles, 2 miles, 1 mile. 3 minutes rest, then 2 minutes rest.

Right now, I'm in the "maybe I'll do some strides today" phase of training. With Easter break on the horizon, maybe I'll get my sh1t together in the next week or so.

Neither your workout nor easy pace are yet hinting at better than somewhere between 24-25 minute 5k, IMHO. My most optimistic guess based on your recent sessions would be low 24, but of course I may be wrong in either direction. I'd love to see you do the 5 x 1k with your typical rests like I mentioned earlier for a proper read on 5k pace. That or an all-out 3k solo time trial. Or - even better - an actual race. They have those in Sweden, surely? ;-)

Bearing in mind there is a roughly 50/50 chance this is all made up from fatso is a couch.

You should be ashamed. Look at my fb photos and you see a slim ( now around 82 kilograms ) fit 66 years old.... 💪🕺🧙‍♂️😎🇸🇪Today 60 min easy and 6:25 pace.

Good luck buddy!🖐 You've got 'a hint' from my way of training to take you to same fitness. 💪😎🧙‍♂️🇸🇪

Yes, maybe I go for a 5 k road race in this month or May and treat it as a TT. Or I run a 24:30 controlled pace TT at the treadmill and see how I react to it. But my training now points to a possible 22:30 - 23:00 all out 5 k. If you look at my downladder threshold I ran easy holding back 3 k first rep at pace 5:10 and it had been a 25:50 5 k .

An actual road race is not a TT, it's a race, and if conditions are good, that is your actual race fitness. A solo 3k TT or 5 x 1000 on active, incomplete rest, will also give a decent estimate. Your ladder workout is not a clear indicator of much. If your threshold pace is maybe somewhere in the neighborhood of 5:10, your 5k pace may be around 4:50. That's why I'm allowing "maybe" 24 low. Nothing (so far) points to 4:30 5k pace. At least not in my view. Perhaps others think differently. Still, good luck!

without anymore info, i think this is the most reasonable assessment to make. but as we all know, there those who are greatest practicers, those who are great racers, and then those who train and race right down the middle. time will tell where JS lands.

The topic started 3+ months ago. Enough time to see any progress. Thus, only a few numbers matter to make estimations and predictions: the initial 5K time (was it about 26 min?), some later results (TT, park runs, etc.) and the most recent one. If the starting point was rather poor (e.g. 26) and the person is serious in his intentions, then something about 23 is reasonable to expect, especially taking into account his impressive results back in the youth.

I see Jan the conman is still at it.

22:30 is pure lol.

Jan, clear your diary, go outside in thr next 7 days and if you can run under 22:30 or under with a verified Strava or Garmin uploaded run, that'll do for me - and I'll donte €500 euro to any charity of your choosing. If you fail, slight altering of the deal someone offered you before. Your failure means you are on a self imposed ban in number of days for every second you are slower than 22:30.

So, if you run 24:00 and miss out by 90 seconds, you are banned from posting for 90 days.

Someone has to hold you accountable as you are up there with the all time greatest liars perhaps of all time.

Of course, again - you won't do this as you are a conman. Near the start, lots of verified posters offered to do the same if you actually documented your training and would put a donation format, knowing you are likely making it up. You came back with many excuses.

You make big claims. I'm happy to put my money where my mouth is because I know, - you know - there's zero chance you can do this and you aren't in that shape. There's a chance you might not even be running at all, as you are that much of a liar. I'm easily found on the NSM thread, also on Strava through the group there. Happy for a mod, anyone to hold the money until this time next week if you agree to this very simply challenge

Ultimately, if you are really in this shape. There is zero reason not to do this. Gain your credibility back, make me look silly and earn some money for any charity if your choice.

Good luck! We look forward to the excuses of why you aren't going to do this. Even though there's absolutely no reason not to!