And the world record 65+ 5 k 16:36:59 by Alastair Walker at age 66 is still not beaten....😁🏃
The " requirement" to beat it looks simply like this training ; Running 20 x 400m @ 78-79 sec with roughly 60 sec easy walkrest, running LT2 threashold intervals around 3:35 min / km and easy steady runs at around 4:45 min/ km. Looks not impossible on paper ,does it? Well, really tough to an aged 66 fellow , but as said not impossible. 🏃🧙♂️
Try to imagine you were me.....just try it for some seconds. 😉
Would you accept to be humiliated told to be a liar , a fraud, a conman and so on and still follow the directive from those people?
I do this comeback journey on my terms and keep on like that....
At the end the sub 20 min 5 k will happen or not. I have a strong belief it will happen out from my very long experience of running as former national elite runner and last 11 years successful online running coach. 🇸🇪🧙♂️🇸🇪
We only call you a fraud and a liar because you claim to be a wizard. It's very off-putting
Ahaha!! )) 🧙♂️ You and others know by now that's only my " brandlabel " , and by the way it's in practise very descriptive epithet of my coaching results. 😉😄🧙♂️
We only call you a fraud and a liar because you claim to be a wizard. It's very off-putting
Ahaha!! )) 🧙♂️ You and others know by now that's only my " brandlabel " , and by the way it's in practise very descriptive epithet of my coaching results. 😉😄🧙♂️
The Magician 🧙♂️
No one cares that you consider it your "brandlabel." Its a weird thing for an adult to do.
Ahaha!! )) 🧙♂️ You and others know by now that's only my " brandlabel " , and by the way it's in practise very descriptive epithet of my coaching results. 😉😄🧙♂️
The Magician 🧙♂️
No one cares that you consider it your "brandlabel." Its a weird thing for an adult to do.
It's not! It has shown in practise to be a very smart way to " stand out" and get first attention. 😉😎
Then what my long life has teached me about if real magic exists or not is another very interesting lifestory .....but that I will not tell here of course. 😉🧙♂️
Seems like I'm very " spot on " in my training now without any lactate measuring and just using my long experience of running , paces and so on. Today I've just finished a 20 x 1 min @ 4:24 min pace and easy walkrest back to 120bpm in 60-90 sec .Last rep I ran for 90 sec and it was no problems. 🧙♂️
Today I've just finished a 20 x 1 min @ 4:24 min pace and easy walkrest back to 120bpm in 60-90 sec .Last rep I ran for 90 sec and it was no problems. 🧙♂️
If that were 5 x 4 minutes at that pace with that rest I'd be prepared to accept 22:30 for current 5k pace. With those very short reps, unless it felt like a jog (which couldn't have been the case if it was taking 60-90s to get down to 120), it doesn't seem to point anywhere close. I hope you'll prove me wrong though!
Today not the very best feeling in a ladder threshold, but okey. 6 min+ 2 min + 4 min + 2 min + 3 min + 2 min + 4 min + 2 min+ 4 min + 2 min = total 31 min @ 4:45 min / km pace.... still little bit snory and sneezing so not 100% healthy. Need the warmer springtime now. 🏃🧙♂️
Today not the very best feeling in a ladder threshold, but okey. 6 min+ 2 min + 4 min + 2 min + 3 min + 2 min + 4 min + 2 min+ 4 min + 2 min = total 31 min @ 4:45 min / km pace.... still little bit snory and sneezing so not 100% healthy. Need the warmer springtime now. 🏃🧙♂️
Today a nice sunny day in my Sweden and + 11 C ° so I ran outside in shorts . 10 km easy and 6:00 min / km . Inspiring to get warmer weather and sun.🧙♂️🇸🇪
In what gonna this " running crusade comeback" end ???💪🧙♂️💪
Feeling just fantastic strong in todays threshold interval 30 x 1 min @ pace 4:41 min per km with easy walkrest back to 120bpm in 40-60 sec . Last rep I extended to 2 min and felt like I could have gone on ' forever' . 👍🏃🙏
To this day it seems there is "no limits" what I can do in my agegroup 66-69...feels really great! 💪🧙♂️
The Dancan power is really coming on now💪🏃💪🇸🇪🧙♂️🇸🇪
In what gonna this " running crusade comeback" end ???💪🧙♂️💪
Feeling just fantastic strong in todays threshold interval 30 x 1 min @ pace 4:41 min per km with easy walkrest back to 120bpm in 40-60 sec . Last rep I extended to 2 min and felt like I could have gone on ' forever' . 👍🏃🙏
To this day it seems there is "no limits" what I can do in my agegroup 66-69...feels really great! 💪🧙♂️
The Dancan power is really coming on now💪🏃💪🇸🇪🧙♂️🇸🇪
JS, I'd love for you to prove me wrong, but I think you're deluding yourself if you think 30 x 1 minute "threshold" at 4:40 pace with walk rests suggests decent progress toward a 20 minute 5k. All that said, if you do pop a verifiable race time approaching 20 in the next few months, I will have to eat my words and believe in magic. Best of luck!
In what gonna this " running crusade comeback" end ???💪🧙♂️💪
Feeling just fantastic strong in todays threshold interval 30 x 1 min @ pace 4:41 min per km with easy walkrest back to 120bpm in 40-60 sec . Last rep I extended to 2 min and felt like I could have gone on ' forever' . 👍🏃🙏
To this day it seems there is "no limits" what I can do in my agegroup 66-69...feels really great! 💪🧙♂️
The Dancan power is really coming on now💪🏃💪🇸🇪🧙♂️🇸🇪
JS, I'd love for you to prove me wrong, but I think you're deluding yourself if you think 30 x 1 minute "threshold" at 4:40 pace with walk rests suggests decent progress toward a 20 minute 5k. All that said, if you do pop a verifiable race time approaching 20 in the next few months, I will have to eat my words and believe in magic. Best of luck!
Well, with a very long running experience and coaching even world class marathoners ( 4 of them 2:07 - 2:10) with sometimes the same 30 x around 1 min @ threshold I of course know what I'm doing and it translates to very good results. We will see what happens , but prepare " to eat your words and believe in magic " ))😁🖐🏃🧙♂️
Time to take up some intensity. Hit some I pace and R pace, Pop a few time trials, and then re-start base building with a little more pop.
workouts starting to look stale!
You have a good point there, but if you remember my the Dancan System has no special base building phase. Everything needed for improvement is inbuilt in the system week after week and so on . I call it ( as you have heard before? ) " the Never ending story" . 🇸🇪🧙♂️🇸🇪🖐
the way i see it is that as a 66 year old who has been out of running for several years now, speed is something that needs quite a bit more special emphasis than a typical runner. Even if just for a training cycle before you can go into a bit of a maintenance mode with it.
I accidentally figured this out first hand in my late 30s, coming back from an injury, I went into low mileage 800/1500 type training, and it ended up hugely benefiting my 5k speed when I went back to normal training. I hadn't realized how greatly my speed was sapped from being uncompetitive for 20 years. I just thought I was old and it was gone. But it was still in me. It just needed intense specificity to be re-awakened.