The Official Jan Stensson / DANCAN system thread

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Ghost1 wrote:
JS Wizard, I respect your trading philosophy but with all due respect I think it would be impossible to be at the marathon world record on her mileage system of 50 to 60 miles per week despite good intentions. I have traveled to the river valley in Kenya and also to Ethiopia and none of the elite and sublease athletes that I encountered trained that little. Basically most of the athletes were on double dates and some of the athletes were even on triple days.

The advantage of the rift valley in Kenya is that most of the running is done on dirt roads thereby avoiding injuries and long-term damage to the legs. In Ethiopia most elite athletes who are based in Addis Ababa have to travel several hours every day to run up on dirt roads at a higher altitude in Entoto.

In Ethiopia therefore there is less mileage which you would approve of, and some of those elite athletes have to log mileage around the car park at the main stadium in Addis Ababa. In addition, , in Ethiopia I noticed that Ethiopian in do a lot more calisthenics compared with Kenyan athletes which is some kind of training also.

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JS wrote: M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

The principles of this training above are quite good but I don’t think there’s any way that the world elite level marathon runner will achieve anything under 2:10 (or even 2:15) on such low mileage but if there is one who can do it then maybe you can point them out to us.

On the plus side of the training system you described above, if the athlete in question added a morning run approximately 45 minutes -60 mins (usually progressive run....)to the system and added more mileage in the afternoon or evening then the system you describe is quite sensible but I’m not sure if it is a recipe to run a world record for the marathon and perhaps guru Canova might contribute to this discussion.

One key for running fast marathons (not included in your training system )at the world level during the past few years is the “fast long run” of around 30 km (at around 3:10 -3:20 at altitude, sometimes faster endings!) on a regular basis maybe twice a month.

This “fast long run” appears to have radicalized the ability to run faster times in the marathon of under 2:07 by hundreds of east African runners.

In the past in the 70s 209 Marathon runners just thought that spending time on their feet in the long run of 2 to 3 hours was good enough and that may have been good enough to run to 9 to 12 but run under 205 you need more specificity hence the “fast long run”

Typo “ In the past in the 70s 209 Marathon runners just thought that spending time on their feet in the long run of 2 to 3 hours was good enough and that may have been good enough to run to 9 to 12 but run under 205 you need more specificity hence the “fast long run”

Should be - “ may have been good enough to run 2:09 -2:12 (with a long slow run with no objective of fast pace )but under 2:07 you need more specificity and the fast long run....”

Wanders, Moen, the Kiwi twins and other aspiring runners of a similar level all do this

Champions League -PSG -Bayern.

Good start for PSG (1) by Mbappé after 4” against Bayern Munich (missing Levandowski).

Enjoy the match Coach GS and speak with you tomorrow...

Sorry I interrupted your viewing my apologies.

Longest ever “Seinfeld” thread.

The thread about nothing!

I just love "Seinfeld" ! )) That`s humor ! :)

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The Wizard JS wrote:
I just love "Seinfeld" ! )) That`s humor ! :)

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The Wizard JS wrote:
after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough.

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pupil3142 wrote:

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The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

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qfm (quoted for moron)

Can you imagine couching one of the worlds top 5 marathoners, saying; 50/50 miles will be fine, ignore the competition, and then the inevitble happens.

This might be the most useles, stupid, arrogant js post of all time.

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Ghost1 wrote:
JS wrote: M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

The principles of this training above are quite good but I don’t think there’s any way that the world elite level marathon runner will achieve anything under 2:10 (or even 2:15) on such low mileage but if there is one who can do it then maybe you can point them out to us.

On the plus side of the training system you described above, if the athlete in question added a morning run approximately 45 minutes -60 mins (usually progressive run....)to the system and added more mileage in the afternoon or evening then the system you describe is quite sensible but I’m not sure if it is a recipe to run a world record for the marathon and perhaps guru Canova might contribute to this discussion.

One key for running fast marathons (not included in your training system )at the world level during the past few years is the “fast long run” of around 30 km (at around 3:10 -3:20 at altitude, sometimes faster endings!) on a regular basis maybe twice a month.

This “fast long run” appears to have radicalized the ability to run faster times in the marathon of under 2:07 by hundreds of east African runners.

In the past in the 70s 209 Marathon runners just thought that spending time on their feet in the long run of 2 to 3 hours was good enough and that may have been good enough to run to 9 to 12 but run under 205 you need more specificity hence the “fast long run”

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You can’t say your system showed you can run a World Class marathon on low mileage because your runner “probably” would have run a time. He didn’t run that time so it has no value.

What we do know is that your runner Sammy has gotten slower in the marathon EVERY year you have been his coach. We don’t have to use “probably” because we have actual results with him.

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Trond Gudmundsson wrote:

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pupil3142 wrote:
[quote]The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

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What happened to that amazing runner that paced that marathon to 30km, Jan Stensson? Probably left you after realizing you are a liar, because you probably promised him amazing results that never materialized.

Another runner ruined by you.

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The Wizard JS wrote:

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Trond Gudmundsson wrote:

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pupil3142 wrote:
[quote]The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

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What happened to that amazing runner that paced that marathon to 30km, Jan Stensson? Probably left you after realizing you are a liar, because you probably promised him amazing results that never materialized.

Another runner ruined by you.

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Of course not! He is just still in lockdown and can`t train proper cause of covid.He knows I`m legit and the system is great. I coached even his brother to become one of Kenya`s very best pro runners! )) If you asked him who Coach J.S is he would answer you something like " The man who`s the reason I`m still alive today...... " :)

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The Wizard JS wrote:

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Trond Gudmundsson wrote:

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pupil3142 wrote:
[quote]The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

---

What happened to that amazing runner that paced that marathon to 30km, Jan Stensson? Probably left you after realizing you are a liar, because you probably promised him amazing results that never materialized.

Another runner ruined by you.

---

Of course not! He is just still in lockdown and can`t train proper cause of covid.He knows I`m legit and the system is great. I coached even his brother to become one of Kenya`s very best pro runners! )) If you asked him who Coach J.S is he would answer you something like " The man who`s the reason I`m still alive today...... " :)

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SouthernFriedRealist wrote:
You can’t say your system showed you can run a World Class marathon on low mileage because your runner “probably” would have run a time. He didn’t run that time so it has no value.

What we do know is that your runner Sammy has gotten slower in the marathon EVERY year you have been his coach. We don’t have to use “probably” because we have actual results with him.

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He lives in another reality. He doesn’t like to face the facts or his lies.

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Trond Gudmundsson wrote:

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The Wizard JS wrote:

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Trond Gudmundsson wrote:

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pupil3142 wrote:
[quote]The Wizard JS wrote:
Hi Ghost 1! :)
Well.......almost all the Kenyan elites I have coached /coach were used to train doubles and take a restday on Saturdays or Sundays in the week before I started to coach them and I just changed the quality workouts inclusive the specific long run according to the principles and basics in the Dancan system of mine.
Then there was a Kenyan elite guy ( 13:25 at 5 k and 28:10 at 10 k at age 16 in Eldoret at about 1900m altitude) who I started to coach on only daily singles and only six days in the week to test my then hypothesis that it was possible to reach optimal individual capacity, even at the marathon, on just six sessions per week. Before I started to coach him he told me he had been trained very hard by his uncle ( 2:11 marathoner in WC ) and I then thought he was coached with very high mileage . After some time in my coaching of him with around 50-55 mpw we talked again about his former training and he showed me the training schedule written by his uncle. It was to my great surprise that he had just trained tough and hard but only six sessions per week! )))......just the same as my basic Dancan system! ......so, he was already used to this smart low mileage training with very good results before my coaching. I kept on coaching him with the Dancan system and with very few races ( got him quite fast back from 14:15 at 5000m to around 13:50 at altitude) and after a couple of years he got a chance as pacemaker in an international marathon and ran 1:32 to 30 km where he was not allowed to continue even if he felt strong at that point and probably had run 2:09-2:10 if allowed to finish.This is one true example that shows it`s absolutely possible to run a 2:05 at the marathon on just 50-60 mpw if the runner is talented enough. As I use to establish, it`s only a matter of enough talent, pace and smart training( how you run your miles and not mainly how many you run) to become a world class runner in a natural way without peds. I will here give an example of what has to be done by a very talented runner to break the men`s marathon world record 2:01 :39 on just around 50-60 mpw ;
M: 50-60 min easy at 5.50-5:55 mile pace (about 3:35-3:40 min/ km)
Tu: 20 x 400m at 60-61 sec with rest back to 120 bpm.
We: 50 min easy at 5:50-5:55 mile pace
Th: LT intervals 6-10 miles total and pace 4:28-4:30 per mile ( 2:46- 2:47 min/ km ) with my special individual rest back to 120 bpm .
Fr: 50-60 min easy at 5:50-5:55 mile pace
Sa: specific easy long run with fast finish sustained or in intervals to a total of 90 min -2 hours 40 min .
Su: Day off

---

What happened to that amazing runner that paced that marathon to 30km, Jan Stensson? Probably left you after realizing you are a liar, because you probably promised him amazing results that never materialized.

Another runner ruined by you.

---

Of course not! He is just still in lockdown and can`t train proper cause of covid.He knows I`m legit and the system is great. I coached even his brother to become one of Kenya`s very best pro runners! )) If you asked him who Coach J.S is he would answer you something like " The man who`s the reason I`m still alive today...... " :)

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Runners in Kenya are training, not under lockdown. What are you now lying about?

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Quote: “ At least dirt economy has continue to function normally as has the economy to a large extent in Sweden. At least dirt economy has continue to function normally as has the economy to a large extent in Sweden.”

Typos - “dirt economy” = the economy.....

good grief, JS, even Ghost1 can see your lies now re training under lockdown. Have you not noticed the unprecedented number of wr happening?

Anyhow, my real name is Usain Bolt (keep that queit, Armstronglivs thinks i am a lawyer). I can run 100m in ooooh, lets say 10s. By your logic i can run a marathon already in around 71 minutes.

If you can train me, we can beat 60 for the marathon - on 50 mpw!!!!!

COUCH JS - BREAKING 60!!!!!