18:59 to 15:37 in a year and a half?

With My Coach Jan Stensson "JS Coach" we have very good cooperation. His system of training very well suited for me, I did not expect so fast progress in muscles building (also he was surprised as well) . His system requires one very important key: you should be able recover very well between workouts and to use all existing method of fast recovery: sleep 10+, massage 1-2 times per day, healthy food, avoid extra stresses, stretches 4 times per day, and so on. With my job I have all possibilities to be very well recovered.

Another thing: for me was very hard to jump from base building direct to high intensity training and workouts, because 6 months I did not do any workouts in order to safe my heart in the future, but benefits after such plan is huge! First week of training with JS Coach was very hard for me mentally. But after 4 weeks I already do workouts at 03:07 and feel them easy... Coach every week increase pace by 3-5 sec, and says: "this impossible to have so fast progress". We hold on horses in order to avoid any injuries, but my progress is going so fast, that I start little afraid of injuries, but what I should do? Tell me, if every week I see that my pulse drops by 2 bpm at same workouts, resting time drops by 10 seconds, easy pace drops by 5 seconds at same heart rate, and my legs feel fresh and recovered??

I have had a quick look through your Strava, but I can see no evidence of any improvement, none whatsoever.

HITHEREYOU wrote:

I have had a quick look through your Strava, but I can see no evidence of any improvement, none whatsoever.

Then you must be blind? You are wrong. It's easy to see the fast improvement. I look forward to see how fast this guy can run coached by JS.

HITHEREYOU wrote:

I have had a quick look through your Strava, but I can see no evidence of any improvement, none whatsoever.

Check from January 2020, when I started to run: 06:45min/km pace at 140-145 bpm, now 04:30min/km at 137 bpm.

January 2020: VDOT=46

September 2020: VDOT=70.

Yee, no progress... :)

Former D1 coach wrote:

HITHEREYOU wrote:

I have had a quick look through your Strava, but I can see no evidence of any improvement, none whatsoever.

Then you must be blind? You are wrong. It's easy to see the fast improvement. I look forward to see how fast this guy can run coached by JS.

You are not a former D1 coach.

ElGuerroujFan wrote:

Sub 18 to sub 16 are two completely different training cycles. Break 18, then 17, then 16. It will take 3 training cycles MINIMUM, unless you are just starting off of no training. For the training cycles themselves I honestly don't know. Technically, it would have to be mainly V02max, since the 5k is at mostly V02max pace. I broke 5 in the mile, which equates to somewhere in the low 17s so that's all I've got. A great 5k training thread would be colelio's training thread, I'll see if I can get it.

What? Where do you get these ideas? I went from 18:45 to 16:40 within a month of each other in my first XC season.

A year and a half is certainly enough time to hit that time, but it all depends on the talent and quality of training of the runner.

Oh I see, you have improved your heart rate number on your watch, right. Sorry I thought you meant you had improved as a runner, my bad.

Run a 5k time trial then come back and say how you have improved.

A month? All that says is you massively underperformed on that first race. I think talent shows itself in these situations, talented runners can take chunks pretty quickly, all depends on how much talent you have really.

ChasonMesinar wrote:

Help is it possible?

Not possible

david45 wrote:

ChasonMesinar wrote:

Help is it possible?

Not possible

Well......not possible for you David. But with the advice from a magic coach even you could improve fast up to your limits.

The Wizard JS wrote:

david45 wrote:

Not possible

Well......not possible for you David. But with the advice from a magic coach even you could improve fast up to your limits.

I did follow my high school's XC coach last year, and I didn't even improve as much as the new freshman

david45 wrote:

The Wizard JS wrote:

Well......not possible for you David. But with the advice from a magic coach even you could improve fast up to your limits.

I did follow my high school's XC coach last year, and I didn't even improve as much as the new freshman

Well......I told you.. )) There is only one magic wizard coach, and that`s not your HS coach.. ))

Just so we’re all clear—we do know this was just a thread started by Jan, correct? I mean it’s so transparent. OP disappears, in drops this dude who writes just like JS and boom JS pops up. Even some guy comically named Former D1 Coach chimes in—Jan didn’t even try to make it believable.

Do you run daily David? Try easy runs mostly, a few workouts, some longer runs... Touch on some speed work, touch on lactate threshold, put in some miles. You'll be amazed, but you have to be consistent week-in and week-out. You might not see improvement week over week but you'll see it year to year. Are you on Strava / do you have a training log you post here? Maybe post in the weekly training thread, you'd learn a lot from the gang there...

I guesses correctly wrote:

Just so we’re all clear—we do know this was just a thread started by Jan, correct? I mean it’s so transparent. OP disappears, in drops this dude who writes just like JS and boom JS pops up. Even some guy comically named Former D1 Coach chimes in—Jan didn’t even try to make it believable.

Lol yes!

And then JS ends up talking to david45.

This is a great thread.

Canefis wrote:

Why do you think that I am trying to hold pace specially?

Because you said this:

Canefis wrote:

but next week I already able to hold 04:20min/km pace as easy daily pace.

HITHEREYOU wrote:

Oh I see, you have improved your heart rate number on your watch, right. Sorry I thought you meant you had improved as a runner, my bad.

Run a 5k time trial then come back and say how you have improved.

Noted. As I get ground, I will.

Your treadmill needs calibrating and your strava data is worthless. Come back when you’ve run a credible 5km TT.

Your treadmill needs calibrating and your strava data is worthless. Come back when you’ve run a credible 5km TT.

Ok. How do you like to be calibrated? Measure rubber track length from marked point to point (known distance), start motor and count how many lengths passed per preset time, is it correct? And I have to do it with different speed, yes? Let say, 13 km/h, 15km/h, 17km/h, 19 km/h and 20 km/h(maximum speed)?