World Masters Champs 2024

How many races have you done in the last 9 months?

None so far. I train on to reach race shape. When I'm sure I can run a sub 20 min 5 k I will race. 🇸🇪🧙🏼‍♂️🇸🇪

I would like to see you run that sub 20. When do you expect to reincarnate?

Where are the results? I would love to see splits.

Hello JS. Tried out some of your adviced training sessions and they felt really amazing compared to what I have done before.Did a 20 by 400m with reps 86 sec and a minute walk rest.Felt so,so effortless and controled. After last rep felt I easily could have done a couple more. Just can't wait to see what results this will lead to.I plan to do a time trial 5 k after a couple of months with your Dancan method.One of my male club mates will help me out as a pacemaker.

Your's Maria ⚘️

Funny how Maria's English and punctuation are as bad as yours, Jan.

Updated training log:

July
07/28/2023 - 16x80m

August
08/15/2023 - "2 min + 14 x 1 min + 5x 30 sec brisk runs"
08/21/2023 - "20 x 1 min + 2x 30 sec brisk run with 2 min walk rest between"

September
09/04/2023 - "10 x 1 min + 10 x 30 sec medium fast with 1-2 min easy walk between"
09/06/2023 - "10 x 1 min + 10 x 30 sec again with 1-2 min walk rest"
09/11/2023 - "20 x 1 min with 2 min walk rest"
09/25/2023 - "10 x 1 min + 10 x 30 sec. moderate fast reps 1-2 min rest easy walk"

October
10/18/2023 - "20x 1 min moderate fast interval again with 1-2 min walk between reps"

November
11/13/2023 - "10 x 1 min medium fast and 2 min walk rest + 5x 30 sec fast with 1 min easy walk rest and then I finished off the workout with 5 x 20 sec fast hill reps."
11/20/2023 - "10 x 1 min with 1 min easy walk rest + 5 x 30 sec , 1 min walk rest"
11/24/2023 - "10 x 1 min medium fast"
11/26/2023 - "long run/ walk of almost 2 hours. The reps I ran between 1-4 min and finished with 5 reps in a short hill near my home"
11/27/2023 - "ran just slow in reps of. 10 min + 8 min + 6 min + 4 min with easy walk between 4 min . A total of 40 min"

December
12/04/2023 - "20 x short hill"
12/14/2023 - "20 x short hill interval"
12/18/2023 - "20 x short hill interval"
12/27/2023 - "I'm in Spain for some days training camp. First day I ran 7-5-4-2-2 min easy reps . Today I ran two sessions, first a 18 x 1 min easy paced interval and in the evening a 10 x 30 sec fast interval"
12/29/2023 - "I ran 15 min easy sustained and finished with faster 5 x 1 min interval"
12/30/2023 - "14x 1 min medium fast with 1-2 min rests"

January
01/01/2024 - "went out for 2 hours 10 min on my feet easy walking/ jogging"
01/03/2024 - "5 X 1 min medium fast"
01/07/2024 - "20 x short fast hill reps with walking rest back to start"
01/09/2024 - "20 x short hill at moderate fast ( 26-27 sec)"
01/14/2024 - "20x short hill interval again (reps of 26-27 sec)"
01/20/2024 - "20xshort hill reps again , 26-27 sec average"
01/22/2024 - "20 x short hill interval"
01/30/2024 - "30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest"

February
02/11/2024 - "16 x short hill reps. No timing of the reps today, just good medium fast pace."
02/13/2024 - "20 x short hill reps @ 24-27 sec"
02/17/2024 - "30 x short hill reps @ 24-27 sec"
02/18/2024 - "Today I was on my feet 1 hours 50 min running 1min to 4 min reps moderate fast and then finish with 10 x short hill reps"
02/22/2024 - "Warm up at 5 min / km was no problem but then I put the pace at 3:45 min/ km for the TT 1000m and I just ran for 2 min"
02/25/2024 - "Today ran 15 min easy sustained as a warmup and then 15 x short hill reps"

March
03/11/2024 - "15 x short fast hill reps 24-25 sec , recovery easy walk back to start."
03/17/2024 - "20 x short hill reps @ 22-24 sec with about 80 sec easy walk rest"
03/23/2024 - "20 x short hill reps around 24 sec all"
03/25/2024 - "20 x short hill reps in 24-25 sec"
03/30/2024 - "20 x short hills 23-24 sec again"

April
04/01/2024 - "very easy jog a km as warm up and I was surprised it was 5:50 min"
04/08/2024 - "20 x short hill rep interval"
04/10/2024 - "some strides and a 1000m in 4:10 quite easy.....I also tested out some faster 100-200m faster runs but is hampered with a slight upper hamster pain" 🐹

Has Jan ever clarified just how short the short hills reps are?

He ran them in around 25 sec . I guess around 80 m ?

Funny how your punctuation is as weird as Jan's.

any pics of the gf?

Today weather was okey around 15 C and cloudy. We are expecting some chilly days here in Sweden.Longing for summer to come now. Today 20 x short hill reps ( about 80 m ) in around 25 sec and walking easy back to start.

My coached Kenyan elite runner Josphat Kipchirchir placed 9th in the Lilac Bloomsday 12 k road race today in USA . This done after some weeks without normal training and mostly jogging due to recover from medical problem and without sleep night before due to he got the sad news his grandfather passed away. Jsp is a great runner and we keep on our cooperation to reach his optimal results.🇸🇪🧙🏼‍♂️🇸🇪

This thread is not about "your" athlete.
This thread is, apparently, about you training to run 25 seconds up a small hill in Sweden.

Bump

1000 comments about an obese fraudster who gets 52 colds a year and can’t break 25 mins for 5km

Another quality session of trotting there, Fat Jan. And another good result for Sammy 2, although maybe not quite up to the level you'd expect after 15 x 400m @58.5 sec. (unless that was yet another Jan Stensson lie?)

Since you treated us to a Sammy 2 update, how about one for Fake Emma?

You wrote this on January 5th. How did the indoor season go for Fake Emma?

By the way, don't you think it's strange that her new Facebook picture looks nothing like the previous one? Like two completely different people?

Ouch! Rather incriminating Jan.