10 x 3 min threshold . First rep at 4:45 pace and the other nine at 4:55 pace . 60-75 sec rest back to 120bpm. Little bit tired today, but that happens now and then. 🧙♂️
How come you're not posting these workouts on your Strava?
He was offered to share his training on Strava (to verify) and if he could run what he said he could at the time, people would donate money to charity. Just for a bit of fun with Jan and motivation. Of course he didn't do it, because it's either not happening or he knows he is much slower than he pretends.
The funny thing is, Fat Jan claims his system provides quick and impressive results. Yet he's making no progress and no results, no racing. Hilarious.
It’s why he won’t do a parkrun to see where he is, it’s far easier to run intervals than string them together. Of all the distances and paces, 5k is the easiest one to do and then train through, it’s not like you are wearing spikes, it’s so your long run can be done the following day with no need to recover even in your 60’s.
just rock up at a parkrun and see where you are at, even if you decide to do 20 min at goal pace and the change slower, it’s a fantastic workout that does impact training
The funny thing is, Fat Jan claims his system provides quick and impressive results. Yet he's making no progress and no results, no racing. Hilarious.
It’s why he won’t do a parkrun to see where he is, it’s far easier to run intervals than string them together. Of all the distances and paces, 5k is the easiest one to do and then train through, it’s not like you are wearing spikes, it’s so your long run can be done the following day with no need to recover even in your 60’s.
just rock up at a parkrun and see where you are at, even if you decide to do 20 min at goal pace and the change slower, it’s a fantastic workout that does impact training
We don't have parkruns in Sweden. I will see if a 5 k race will be in June or July or I more truly will run a track 5000m . Will just be in track training soon .
Today on the treadmill again and threshold interval 15 x 2 min @ average 4:45 pace , 60 - 90 sec rest easy walk back to 120 bpm . Felt very good and improvement comes magically.... 🇸🇪🧙♂️🇸🇪
It’s why he won’t do a parkrun to see where he is, it’s far easier to run intervals than string them together. Of all the distances and paces, 5k is the easiest one to do and then train through, it’s not like you are wearing spikes, it’s so your long run can be done the following day with no need to recover even in your 60’s.
just rock up at a parkrun and see where you are at, even if you decide to do 20 min at goal pace and the change slower, it’s a fantastic workout that does impact training
We don't have parkruns in Sweden. I will see if a 5 k race will be in June or July or I more truly will run a track 5000m .
Alternative “Parkrun feel” without an official event Around Vänersborg, many runners do this on their own: Skräcklan – Vänersborgsviken Flat, scenic 5 km route along the water Perfect for a self-organised “Parkrun-style” run every Saturday Canal & Lake Vänern routes Quiet, safe, and easy to measure distances Good for relaxed steady runs or longer training sessions 👉 Many local runners use these as their regular “Saturday 5K” alternative to Parkrun.
It’s why he won’t do a parkrun to see where he is, it’s far easier to run intervals than string them together. Of all the distances and paces, 5k is the easiest one to do and then train through, it’s not like you are wearing spikes, it’s so your long run can be done the following day with no need to recover even in your 60’s.
just rock up at a parkrun and see where you are at, even if you decide to do 20 min at goal pace and the change slower, it’s a fantastic workout that does impact training
We don't have parkruns in Sweden. I will see if a 5 k race will be in June or July or I more truly will run a track 5000m . Will just be in track training soon .
Today on the treadmill again and threshold interval 15 x 2 min @ average 4:45 pace , 60 - 90 sec rest easy walk back to 120 bpm . Felt very good and improvement comes magically.... 🇸🇪🧙♂️🇸🇪
Tomorrow Sunday and I load up 100% energy again by a day off from running. This is just perfect and just try it and you will see how it improves your running . 🧙♂️
To be fair this is an hour drive from his hometown and a hilly course
You are right. It's in my native city Gothenburg 100 km from my town now and the place I trained for 18 years . This parkrun mentioned is hilly last 2 k so nothing for me to run my sub 20 min 5 k. I will plan for a track race 5000m in June- August or travel to Latvia / Lithuania for masters 5000m track international races. Before I race I will feel 100% sure out from training results I will run a sub 20 min 5 k . . 🇸🇪😎🇸🇪 .
To be fair this is an hour drive from his hometown and a hilly course
You are right. It's in my native city Gothenburg 100 km from my town now and the place I trained for 18 years . This parkrun mentioned is hilly last 2 k so nothing for me to run my sub 20 min 5 k. I will plan for a track race 5000m in June- August or travel to Latvia / Lithuania for masters 5000m track international races. Before I race I will feel 100% sure out from training results I will run a sub 20 min 5 k . . 🇸🇪😎🇸🇪 .
if you are not going to even time trial, let alone race, until you are sure of sub 20, this thread is no longer worth following.