In your 60s you are essentially running with a different body to what you had earlier. The no 1 priority has to be to avoid injury. All speedwork has to be done with caution.
I would advise:
1) high volume of easy miles (build up very slowly)
2) Speedwork only every 10 days or so, and no faster than mile pace
3) Strength and flexibility work
Always take the long view. What can be achieved in 3 months when younger, can take 6 months (or longer).
Good luck.
Chasing Master world records after 20 years .
Training Advice/Discussion
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So , today I did what I set up to do and were out for 1 hour 30 min . I did 22 x 1 min easy run with
1 min easy walk between . Felt good and I have lost 5 kilograms in short time now.......no problems with legs and feet so far. -
Alfie wrote:
J. S. I was also a fan of Leeds during the Don Revie years.
Well I think Cloughie were right. -
Today another good run with 25 x 1 min easy with 1 min easy walk between . It`s really good to train this Zatopek way in interval style. Gets faster to reach good shape . Soon I can alternate with longer sustained reps .
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The Wizard JS wrote:
Today another good run with 25 x 1 min easy with 1 min easy walk between . It`s really good to train this Zatopek way in interval style. Gets faster to reach good shape . Soon I can alternate with longer sustained reps .
Magic winter is coming! -
Yes Johnny! :) Magic winter is coming up . Small steps at a time will lead to the goal. Cheers!
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Jon Arne Glomsrud wrote:
Remember that running speed (not efficiency over time which is another thing) does not depend on frequency or quick turnover, but on the force the muscles can produce in the available time. The more force the muscles can produce, the more running speed can be developed. Therefore, if cycling increases the force produced, it might increase the running speed and not make you "slow" as such.
That's a good point, though the cycling range of motion is quite small compared to running. -
The cycling muscles differ, of course. I feel the thighs can increase in strength, but are not the main muscles for running flat (strangely enough). But one can also use some standing power cycling that is more transferable.
What cannot be questioned is at least the low impact general aerobic training cycling gives for the legs. -
I have started to upload my training at Strava manually. Just follow my journey to try for some age group world records if interested. Welcome! Just search for Coach J.S, Jan Stensson.
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The comeback journey goes on ! Did 5-4-3-2 min easy intervals with 2 min walk rest + 10 x 1 min easy with 1 min walk rest a couple of days ago. Have lost 8-9 kg weight despite very sporadic running ! Most because I quit Coca-Cola soda I think.........drank too much before and now nothing! Inholds much sugar you know............
Looks like I started my comeback perfect when no serious races in about a year from now due to covid 19.Plenty of time to prepare ...... :) -
Yesterday another good run :) Did a morning run because my job as a teacher started and ended late. ( 9:30- 18:00 ). I did 15 x 1 min easy runs with 1 min easy walk between. Running in the morning is not my favorite but good to have it done . And the rain poured down.
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Are you training strictly by HR? After 4 months, would have expected longer bouts of running than a few minutes. Is HR holding you back from running longer duration?
Wish you good luck. -
Jan Stensson , Coach JS wrote:
I have just started a comeback after 20 years with just sporadic running.
I`m in very bad aerobic shape and now I just do an hour alternating 1 min easy run / 2-3 min easy walk .
Will keep on this until I can run 2 min easy / 1 min easy walk with not too much difficulty . Then it`s just
to keep on like this until I can run easy sustained for an hour at least.
Then I will start to introduce maxVO2 and LT intervals . Well....its a long way to reach the goals I have set up for myself, to beat the standing Master world records at 5000/ 10000 in my age group 60-64. I`m 60 now and will turn 61 in August. My life time bests stands at 14:20/ 29:51 and the standing Master world records at 16:12/ 33:57.
I thought the best thing was to set my goals high to get more motivated. Can I succeed after 20 years with very little training? Well....I really belive this is a mission possible. Maybe this can motivate someone else to look for great goals?
What happened to the lecture that you would prove
how you trained Kamworor to his world record form? I met him and he has no idea who you are. Didn't you promise that you would get a guy to run 2:10 on a super fast Cal International Marathon course, but he ended up running dam near 3 hours after following your silly program. -
what ? wrote:
Jan Stensson , Coach JS wrote:
I have just started a comeback after 20 years with just sporadic running.
I`m in very bad aerobic shape and now I just do an hour alternating 1 min easy run / 2-3 min easy walk .
Will keep on this until I can run 2 min easy / 1 min easy walk with not too much difficulty . Then it`s just
to keep on like this until I can run easy sustained for an hour at least.
Then I will start to introduce maxVO2 and LT intervals . Well....its a long way to reach the goals I have set up for myself, to beat the standing Master world records at 5000/ 10000 in my age group 60-64. I`m 60 now and will turn 61 in August. My life time bests stands at 14:20/ 29:51 and the standing Master world records at 16:12/ 33:57.
I thought the best thing was to set my goals high to get more motivated. Can I succeed after 20 years with very little training? Well....I really belive this is a mission possible. Maybe this can motivate someone else to look for great goals?
What happened to the lecture that you would prove
how you trained Kamworor to his world record form? I met him and he has no idea who you are. Didn't you promise that you would get a guy to run 2:10 on a super fast Cal International Marathon course, but he ended up running dam near 3 hours after following your silly program.
COACH J.S Jan Stensson
I`m the King of coaching running! The whole world of running doesn`t now it yet......but soo they will. I coach one f the worlds greatest runners from July 1st......He is a Olympic champ and World champ. I`M HUMBLED AND WILL MAKE HIM GREAT ONCE MORE....... COACH J.S :) -
Corona time wrote:
what ? wrote:
Jan Stensson , Coach JS wrote:
I have just started a comeback after 20 years with just sporadic running.
I`m in very bad aerobic shape and now I just do an hour alternating 1 min easy run / 2-3 min easy walk .
Will keep on this until I can run 2 min easy / 1 min easy walk with not too much difficulty . Then it`s just
to keep on like this until I can run easy sustained for an hour at least.
Then I will start to introduce maxVO2 and LT intervals . Well....its a long way to reach the goals I have set up for myself, to beat the standing Master world records at 5000/ 10000 in my age group 60-64. I`m 60 now and will turn 61 in August. My life time bests stands at 14:20/ 29:51 and the standing Master world records at 16:12/ 33:57.
I thought the best thing was to set my goals high to get more motivated. Can I succeed after 20 years with very little training? Well....I really belive this is a mission possible. Maybe this can motivate someone else to look for great goals?
What happened to the lecture that you would prove
how you trained Kamworor to his world record form? I met him and he has no idea who you are. Didn't you promise that you would get a guy to run 2:10 on a super fast Cal International Marathon course, but he ended up running dam near 3 hours after following your silly program.
COACH J.S Jan Stensson
I`m the King of coaching running! The whole world of running doesn`t now it yet......but soo they will. I coach one f the worlds greatest runners from July 1st......He is a Olympic champ and World champ. I`M HUMBLED AND WILL MAKE HIM GREAT ONCE MORE....... COACH J.S :)
hehe )) -
- Magic winter coming up -
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what ? wrote:
Jan Stensson , Coach JS wrote:
I have just started a comeback after 20 years with just sporadic running.
I`m in very bad aerobic shape and now I just do an hour alternating 1 min easy run / 2-3 min easy walk .
Will keep on this until I can run 2 min easy / 1 min easy walk with not too much difficulty . Then it`s just
to keep on like this until I can run easy sustained for an hour at least.
Then I will start to introduce maxVO2 and LT intervals . Well....its a long way to reach the goals I have set up for myself, to beat the standing Master world records at 5000/ 10000 in my age group 60-64. I`m 60 now and will turn 61 in August. My life time bests stands at 14:20/ 29:51 and the standing Master world records at 16:12/ 33:57.
I thought the best thing was to set my goals high to get more motivated. Can I succeed after 20 years with very little training? Well....I really belive this is a mission possible. Maybe this can motivate someone else to look for great goals?
What happened to the lecture that you would prove
how you trained Kamworor to his world record form? I met him and he has no idea who you are. Didn't you promise that you would get a guy to run 2:10 on a super fast Cal International Marathon course, but he ended up running dam near 3 hours after following your silly program.
The lecture will come.......will just take some more time.
I have told you I never coached Kamworor because he got pneumonia when I had sent him his first weeks program . But he really asked me to coach his planned world record attempt in Seven hills race 15 k back in the year 2016. Geoffrey of course know who COACH J.S is. There is only two options in your statement you asked him if he know me.... 1) You have never met him to ask about me . 2) You met him and asked about me and he didn`t want to tell you the truth .
I tell you Geoffrey`s memory can`t be so bad he wouldn`t remember COACH J.S . I chat with him also after 2016 a couple of times and asked about his shape before his New York Marathon win both 2017 and 2019 . I did some good money betting for his wins ..... one of his wins paid 5-1 !! )) -
Alfie wrote:
Are you training strictly by HR? After 4 months, would have expected longer bouts of running than a few minutes. Is HR holding you back from running longer duration?
Wish you good luck.
Thanks Alfie! :) No, I don`t train by HR right now in beginning of my comeback.Just run easy by feel and time my reps and walking rest. I have to admit my training has just so far been sporadic and I have to be more frequent to get in some good shape again . But it feels much better now when I do the training compared to when I started the comeback. Will take some time........ -
Is this still happening?
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iugvgv wrote:
Is this still happening?
Didn’t take.
