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

You may have a point again in what you are saying, but I ensure you the special 800/ 1500m workouts aren't needed to run 5 k your fastest. I ran 14:20 back in my national elitedays( when the world record still was 13 min + , and no supershoes) with just 5 k pace and tempos as my quality workouts.

During the years I have sometimes in the summer done some sprinttraining / fast strides of about 80 m reps at the rugby grassfield close to my home. I plan to sometimes take it up again now when warmer weather . The faster sprinting pace makes the slower quality intervals feeling easier to do.

Could you please stop this annoying calling me fat? Take a look at my social medias and you find a man aged 66 in top shape . My weight is now in the normal range.

It's very important to tell this I have coached 4 marathoners 2:07- 2:10 is very true and not a lie . And I can still prove it when I have still saved the chat threads coaching them .....😉🏃🧙‍♂️😎

says the self proclaimed "old slow runner."

i would just say, at age 66, if you want sub 20, time isn't on your side and you may need to take some well calculated gambles. while JS will certainly keep getting faster because of his current low floor, physiologically, he might be losing in the ballpark of 15 seconds of POTENTIAL in a 5k, every year.

TIK TOK

Love this! It makes a difference.

Ran 80 min easy steady @ average 6:11 min pace.

Highest heartrate 140.

Had some tasty dinner after and now looking forward to my restday off from running tomorrow Sunday. 🇸🇪🧙‍♂️🇸🇪🕺🏃

It's very important to tell that you are lying.

You never proved it and you never will, because you are lying.

Top shape? Your March 28 picture shows a flabbt guy.

If you dare to come and visit me instead of hiding behind all your fabricated handles I will show you every proof / evidence I have always told the truth and nothing but the truth here on LRC! Coach J.S 🧙‍♂️

What is your most recent 5k time?

26:30 when I started this comeback soon 4 months ago.

You didn't run 26:30 4 months ago, Fat Jan.

That in itself is a lie. Remember the time when you were writing under one of your many "fabricated handles", swearing you were someone else while praising your Trashcan system? And then you forgot to change handles and replied to yourself?

You have told countless lies on LRC, Jan. You are a scammer.

Sorry, this doubling down on bad advice and encouraging us to injure himself.

If hs kids overtrain they bounce back in seconds. At 66, fat and undertrained, it can cause permanent problems.

Stay healthy js. Lose weight first then slow and steady. Remember you tried a comeback a few years ago and failed bigly.

Ghost has you at 88kg, fattie. Congrats at losing 10kg though. Can you see your feet now?

A new training week is on. Legs felt springy today after Sunday off . Ran 10 km @ 6:00 min/ km . Tomorrow something fast again. 🧙‍♂️

old and slow hobby joggers will always continue to be old and slow hobby joggers because they have no respect for speed base. don't confuse my advice for saying an old man should be training like Cooper Lutkenhaus.

you won't convince me there's not a place for an occassional 10x200 at mile pace (old man mile pace) with 2 mins rest, instead of 30x200 at 10k pace with 30 seconds rest, every single time out.

or you can just actually race and let your body adapt from that intensity.

Today just finished 20 x 1 min @ 4:17 per km pace. Pulse highest 167 . Walkrest back to 120bpm 60-90 second . Looks like 22-22:30 is possible right now.

It’s hard to really make much from a session like that, with longer rest intervals than work repetitions, but I suppose it does seem to suggest a bit better than other recent workouts. Of course, a lot is riding on how hard these sessions are for you, which hasn’t been clear. Would still love to see an actual race or proper 5k pace evaluation workout.