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

Well, I'm sure I'm at 22:00- 22:30 now and it's a great improvement from the bad shape I was at when started ( about 26:00- 26:30) . Now I have to cut 2- 2:30 min more. One of the great things with the Dancan System is you know ( if you know how to 'translate' the training results) quite exactly your current shape.🧙‍♂️

From the first post.....Right now I seem to be in shape to finish a 5 k race in about 25 min!! You must keep the fact's straight, or did you lie about it?

You cannot be sure of anything, you still didn't make an improvement after all these months, while claiming big improvements. Blew up at the first tt, but thats okay, thats why people do tt's, to make sure where they stand.

Just run a 5k along side your place around the lake's, do not be that big of a chicken.

So what if you run a 24:55 5k, nothing to be ashamed off

(My post got deleted, so lets reframe it.)

In your first comment you wrote.. Right now I seem to be in shape to finish a 5 k race in about 25 min

The TT after a couple of months confirmed the 26:30.

If you want to be sure about the current fitness, do another TT around the place you live.

Exactly, even in training you do a time trial. A hilly parkrun is get training, so you drop 30 seconds on the hills at parkrun, if you run 24 mins you know you are not in shape still, run 22 mins you know your training is about right

"miracle training". - yet no progress. Claims NSM is too long to wait. Yet progress here is much slower, if exists at all.

"No parkruns in Sweden" Jan reminded there is.
"Oh well that parkrun is too slow for me". Jan you can adjust via GAP, take 30-60 seconds off the time if you need to. It's all a benchmark. In fact I'll give you another 14 days to go run. On the course you mention, that is hilly , I will donate $500 to any charity you choose and re up my offer, if you run sub 23 on it. That would be probably the equivalent of around. You are self banned from Letsrun per day, for every second over 23 mins you are. So, a 24 for instance results in a 60 self imposed ban. There has to be something from your side to put on the line and giving up attention and being able to post here will hurt you more than people realize. Of course again, they'll be zero take up from Jan and another excuse like last time we he won't take this on for a bit of fun and to make some money for charity.

"Oh no, I will just wait. It's an incredible system I know exactly what shape I am in of course". We continue to go round in circles.
His ego is too big to fail. There's even a chance he's not even running, which would explain it.

He's lied about so much in the past about who he has coached, the Emma situation he chose to lie a out, even in the NSM thread to discredit it he was caught replying to himself and forgot to log out of his main account. The list of Jan's deception goes on. Maybe this is just another one of his grand lies?

You said you were in 22:30 shape on 26th March.

You also said you would compete in the Master world championships in 2024 in Gothenburg. You didn't.

You also said you would compete in the Masters european championships in 2025. You didn't.

More things that never happened/never will happen.

Well, in most cases with the NSM we read about it takes long time to see any progress if it happens. Even the "headmaster" Sirpoc took very long time to see improvement if I remember it correct ? He started at around 24 min 5k I think?

I'm in a very different situation than the big majority of NSM runners who already were training 'serious' before they started NSM.I had only run very sporadic during 26 years ( !) before I started serious training 6 sessions per week 5 months ago at age 66...and now 10 kilograms lighter :).

As I say the Dancan System has now in 5 months taken me from worse than a 26:30 5 k down to around 22- 22:30 now. That I call a great progress so far. And now I start to push the process with the goal to reach a sub 20 before the year is ended. 🧙‍♂️

You said in your opening post you were in 25:00 shape, now you say in worse than 26:30 shape when starting?

Try to stay consistent

That guess about 25 min shape then after some time with short hillreps and no regular training with maxVO2 and threshold intervals as now to give a very clear and good prediction of shape.A timetrial at treadmill then gave I had around 26:30 shape and most truly worse when the serious comeback started.

Even before the TT you claimed to be in 25:00 shape..( and you werealready a couple of month in your "magical" training sessions. So it looks like you do not know what you are capable of.

And now you want us to believe you are in 22:00-22:30 shape? Sure!!

Your training suggested a 25 min 5 k, you finished the TT on the treadmill in 26:30, whats wrong with this picture? So now we are 5 months further and no progress whatsoever, no magic no nothing. 5 months NSM training would have done the ( magic) trick

You don’t need vo2max workouts as a 25 min hobbyjogger, NSM established this, hammer the repeatable threshold effort not pace sessions and your recovery is easier while being able to increase and absorb your load.

you are not on the profession circuit anymore, a lot of what you needed then you don’t need now, and regular (4-6 weeks) time trials are put of the process, you don’t need a summer of, and maintaining, your peak as this can be year round with less than 2% different in any pace/time which as a hobby jogger it does not matter.

take this onboard as you are not a professional athlete any more so start coaching as differently as the requirements are very very different.

You are of course wrong in your claim.To get fast sustained improvement in your results, even as a hobby jogger, you need maxVO2 paced workouts .But you got to know how to best perform them so you avoid higher risk of overdoing and injury.The maxVO2 intervals and the lactate threshold reps cooperates like in a symbiosis where they together speed up the improvement. 🧙‍♂️

Just finished 5 x 100m strides( far from all out of cose) in 18-20 sec at the rugby grassfoeld nearby my home. Good to get some sprints in the old legs.🧙‍♂️

That’s pretty solid for a dude your age.