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

Some really dumb comments as usual about my coaching e.g I wouldn't know you can run shorter reps faster than Daniels threshold pace and still be at sub threshold . But the most sad there are a few elements behave like teenagers with personal attacks and so on. Can of course never be a good discussion climate that way. And of course I'm not interested to answer a question when the person first starts with a lie about me or my coaching.

Well , I will never comment back on that BS comments in this thread. .

Back to my training. Today came the first snow but not so much so no problem to run my 20 x fast hillreps at around 20 sec . Felt controled and quite easy even if good speed . Shape is really coming up now, nice. 🧙‍♂️

there are things being misinterpreted from Jan in that thread, probably a lot because he often is not a very effective communicator. Possibly due to 2nd language (3rd, 4th, 5th, whatever?)

but I don't really see the outright ignorance you are talking about here. then again, i could only muster the focus to SKIM over the past 10 pages.

One way or another, i know Jan heavily advocates 400m reps at 5k pace, for 5 to 6 miles of work. so he obviously has an understanding that the shorter reps at 5k pace allow for a physiologically safe way to get that pace, near year round, versus running the same pace for longer reps.

Thanks buddy, apreciate! Wise words.And you of course understood the people telling they got slower with my coaching of course were trollposts.🙏🧙‍♂️

I couldn't have written that better myself.👍

In my opinion there is a misunderstanding by most NSM people that maxVO2 work = hard training. It is not if you like me use it mostly at 400m reps and use adequate rest. As I told before one of the very best Ph:s mr L-I Tjelta of Norway( former advicer of Jakob Ingebrigtsen) agree with me in this matter. Of course the first reps in a 20 x 400m maxVO2 @ 5 k pace only generates sub threshold lactate level , it's first in the later reps in the workout the lactate raises at or over threshold .

Running these relatively short reps at 5 k pace almost every week improves the biomechanical movement to streamline the energy process at this pace and then together with lactate threshold workouts help to push the threshold to a new better level. Never it's possible to do the same as effective with only ' pure' sub thresholds.

High school and College running coaches are the last people who should be talking about masters training. They get kids with no wear and tear on them, run them into the ground and they’re gone before they burn out.

Masters Runners have to prioritize injury prevention. Doing that last rep or two is not worth the risk. If you get hurt, you might be finished for good and for what, marginal gains?

Letlhogonolo got slower. Sammy Nyokaye got slower. Try to deny that.

Maybe if you didn't behave like a clown, calling yourself Magic, Wizard, Superior, belittling everyone else's opinion, trying to discredit NSM, posting under anonymous handles to support yourself... Maybe then there could be a good "discussion climate".

But you will never change. You are a narcissist, obsessed with yourself, who thinks you know better than everyone else.

Now back to your 24 second hill reps 😊

I’d like to give you a chance to elaborate on this incomplete advice. How many 400s at 5k pace with what style (standing, walking, jogging,…) and duration of rest? Same question for 1000s or 2000s at LT. You’ve only given two of four essential ingredients (pace and rep length but not total volume or rest style/duration) in the recipe, which is not nearly enough to understand your intent.

I’m not one of your anonymous critics, as I’ve never weighed in on one of your posts before this thread (and I’ve been here since 2000 or 01), and am interested to properly understand and evaluate your advice, not argue or criticize. Depending on your answers, I may be inclined to generally agree with your suggestions. Or perhaps not…

He is punching above his weight class

The last gf I remember he took on holiday and had on his Facebook, you only have to see on her profile for 2 mins she offered "paid company" for the discerning gentleman. Nothing wrong with that, but it wasn't his gf but an eastern European girl of the night. Just in case anyone is interested.

Ahaha! 😎Yes, she is really hot! Not to the content of subject about running in this thread, but she really is , and a wonderful person and human being. The very best woman I have ever met in my life, and I have met many to compare with 😉😎🧙‍♂️

How much does she charge per day?

Just curious buddy, have you tested this of my way how I handle 400m reps to your own coached kids and if so how do you think the outcome was ?

Interesting , thanks! 🖐

Well, when running 400m reps @ 5 k pace you can start with 10 of them and then work up to 20 over time. A total of 8 km ( 5 miles) at most . Daniels told working more reps than 20 wouldn't give better effect and infact would be counterproductive to the purpose of the workout to get a better biomechanical/ energy process at that pace.

Running just 400m reps and not heavier 1000m reps at the pace make it safe and sure you won't overdo and raise injury risk and can repeat it week after week ( like e.g Alberto Salazar told " the human being loves repetitional work and improves on it " ) ....continued due to sometimes it's not possible to post long writngs ..

The famous coach Gerschler and his compatriot Ph Reindel tested thousands of runners and found out the sweet spot to get the very best stroke volume and make the heart grow strongest was to have the runners rest back to 120-130 bpm . They used standing rest in the beginning but later found walking easy to be more effective to the process. Then later scientfic studies have given jogging rest and walking easy given equal effect due to not lower the lactate level too much before next rep. But to use jogging as rest will take too much time to come back to the desired 120 bpm ( or roughly 60% of max heartrate) so I use / used easy walking as rest recovery when it's of equal effect. .....continued....

When my runners do LT intervals of 400m up to 3000m I use the same principle of individusl resting back to 120 bpm or in beforehand individual tested best resting times due to the individual runner. Then e.g the 400m LT:s will have a shorter resttime than the 400s @ 5 k pace.

I hope this gave you a more clear view of understanding the concept how I in detail work with as I think the best of Daniels to fit with the best of Gerschler as a part of a very strong method....

But when arbitrarily 400m and 120bpm, surely going with 60seconds and back into zone 1 would be better, so if someone runs 400m in 55sec and another in 90seconds the work is disapporationally more and if another z1 was 116bpm and the other 124bpm one could be getting too much or too little rest for your method?

the body does not know distance only effort (even if we are poor at recognising how hard we are working)

I wish JS the best in his quest, mostly it seems just to stay consistent and focused.

As far as some of the feedback he gets, this site and sometimes these threads have input from masters athletes who are much more accomplished and they get dismissed by JS an others. Just saying some of us walk the walk, and from me at least I hope that he does too. Maybe tone it down some on the self-promotion.