No, when I do my magic coaching I always take into account the runners max heartrate. Then the easy walk rest will be 60 % of max heartrate. 🖐🧙♂️🖐Coach J.S
I'm still on it and it feels great to be able to run this quite fast even if still in intervals at age 64. Today this evening did 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. My coached elite runners train on but Jsp Kipchirchir has been down for a while with some sickness. Sammy Nyokaye gets stronger and stronger training with his club teammates with my coaching system and the best runner in the team Emmanuel( 2:08 marathoner) will soon try to win a marathon he has won last two years.The USA lady runner Emma , a former elite swimmer, is training and racing very good. She recently won a hilly trail 5 k race in 16:08 , second runner a male former D1 runner at about 17 min . I tested Emma last week in a 12 x 300m and she did 50,6 sec average .She is age 26 and I really believe she has the talent to become USA next 3000m steeple star. She has all needed to reach the goal. She is very fast sprinting and she has very good stamina . If she just can stay away from severe injuries I think she will be a big surprise already next year. Still she is doing only 5 sessions per week. Magic Man J.S. 🇸🇪🧙♂️🇸🇪
Hello Jan,
Did you miss me?
I thought this thread was about your training, not your fantasies about how well Sammy trains or how Emma West will dominate the steeplechase next year.
So, to the point here, you are still unable to do a continuous run, you can't run one kilometer under 4:00 and you have put on weight again since the Summer.
I had a meeting at the Strand Hotell and happened to see you on the way there. Be careful with how much you eat and how little you normally train in the Winter. You lose motivation easily and you are already gaining weight.
No, when I do my magic coaching I always take into account the runners max heartrate. Then the easy walk rest will be 60 % of max heartrate. 🖐🧙♂️🖐Coach J.S
The magic wizard online running coach.
Today a nice run again in the cold evening around 0 Celsius temp. 10 x 1 min with 1 min easy walk rest + 5 x 30 sec , 1 min walk rest. Felt good but cold to breath. And coaching goes fine . My best runner JspToo ,Kenya, yesterday placed 4th with 28:13 at. Flanagan's Rockin Rib 10 k race. And my uncut diamond Emma did 20 x 400m @ 71-72 sec and a threshold interval ladder 2000m+ 2x1000 m + 1600m + 2 x 1000m + 1200m + 2x 800m .....all at pace 3:13- 3:15 min/ km and rest back to 120 bpm.
One of the most important factors to take into account is weight loss and as coach JS weighs around 100 kilos obviously he should get down to round 75 kilograms (6.2/1.88cm) minimum to be successful again as a master's runner and without that all the other training methods would be futile.
I strongly suggest intermittent fasting or time restricted eating or a combination of both with the occasional 24 hour fast. Not only will he lose weight this way but also it is good for metabolic health in reducing blood sugar and other parameters. I've been on intermittent fasting and time restricted eating since 2018 and have successfully maintained my weight to round 74 kilograms for a similar height to coach JS but I don't run anymore I just swim, bike and walk.
To be honest I don't think coach JS has anything to prove as he was a very good runner in his heyday in Gothenburg , Sweden, with times of 8:20, 14:20, 29:50, 1:06:00, 2:22:00, the envy of probably 99% of runners on this forum.
So, to the point here, you are still unable to do a continuous run, you can't run one kilometer under 4:00 and you have put on weight again since the Summer.
I had a meeting at the Strand Hotell and happened to see you on the way there. Be careful with how much you eat and how little you normally train in the Winter. You lose motivation easily and you are already gaining weight.
To be honest I don't think coach JS has anything to prove
Hi Ghost1, Jan definitely has something to prove. He created this thread and in it stated several times that, thanks to his Dancan system, he will definitely be running sub 20:00 for 5km, "maybe a sub 18.", by the time the Championships come, in August 2024. The M65 5000m will take place on August 15th.
So he has to prove he is not full of it; which we all know he is.
Coach Jan, your determination to compete in the masters world champs in Gothenburg is simply awe-inspiring. First and foremost, Jan, let me applaud you for embracing this challenge with open arms. It's exceptional to witness someone like you, who is over 65 years old, embarking on such a remarkable journey. Your commitment to training and competing undoubtedly serves as a source of inspiration for runners in every age group.
While we're here to support each other, I believe it's essential to address the observations made by some insightful posters regarding weight loss and consistency. Remember, Jan, that your training approach encompasses a holistic perspective that covers not only your runs but also your overall well-being. Shedding those extra pounds not only improves your physical health but also makes your running experience more efficient and effective. So, if you're serious about becoming a better and healthier runner, you might want to consider putting some effort into losing that weight.
Now, let's talk about consistency, the oh-so-vital ingredient in your journey. Embracing a consistent training routine is pivotal in reaching your full potential. Establish a plan that encompasses a balance between running, strength training, rest, and recovery. By incorporating regular runs, both shorter and longer distances, alongside targeted workouts, you'll be strengthening your body and honing the skills required for the masters world champs.
When it comes to training, I believe in a balanced approach that includes a variety of workouts to target different aspects of your running performance. If you require any assistance at all, we can discuss everything from tempo runs and interval training to long runs and recovery sessions. With my vast knowledge and expertise in the field, I can provide you with tailored comments and unique training tips to help you reach your running goals. Over the years, I've worked with numerous athletes, from beginners to seasoned runners, and have witnessed their tremendous growth and achievements. Guiding athletes like yourself has given me great satisfaction, and I take pride in watching them surpass their own expectations. I hope the same for you, Jan!
Additionally, cross-training can work wonders for runners of any age. Incorporate activities such as swimming, cycling, or yoga into your regimen to diversify your workouts and prevent overuse injuries.
So, Jan, keep your eyes fixed on that incredible moment in 2024 when you'll grace those tracks in Gothenburg. With your unfaltering resolve and dedication, you'll be unstoppable.
Warm regards,
Stan Hayes
This post was edited 3 minutes after it was posted.
Reason provided:
fixed a typo
Coach Jan, your determination to compete in the masters world champs in Gothenburg is simply awe-inspiring. First and foremost, Jan, let me applaud you for embracing this challenge with open arms. It's exceptional to witness someone like you, who is over 65 years old, embarking on such a remarkable journey. Your commitment to training and competing undoubtedly serves as a source of inspiration for runners in every age group.
While we're here to support each other, I believe it's essential to address the observations made by some insightful posters regarding weight loss and consistency. Remember, Jan, that your training approach encompasses a holistic perspective that covers not only your runs but also your overall well-being. Shedding those extra pounds not only improves your physical health but also makes your running experience more efficient and effective. So, if you're serious about becoming a better and healthier runner, you might want to consider putting some effort into losing that weight.
Now, let's talk about consistency, the oh-so-vital ingredient in your journey. Embracing a consistent training routine is pivotal in reaching your full potential. Establish a plan that encompasses a balance between running, strength training, rest, and recovery. By incorporating regular runs, both shorter and longer distances, alongside targeted workouts, you'll be strengthening your body and honing the skills required for the masters world champs.
When it comes to training, I believe in a balanced approach that includes a variety of workouts to target different aspects of your running performance. If you require any assistance at all, we can discuss everything from tempo runs and interval training to long runs and recovery sessions. With my vast knowledge and expertise in the field, I can provide you with tailored comments and unique training tips to help you reach your running goals. Over the years, I've worked with numerous athletes, from beginners to seasoned runners, and have witnessed their tremendous growth and achievements. Guiding athletes like yourself has given me great satisfaction, and I take pride in watching them surpass their own expectations. I hope the same for you, Jan!
Additionally, cross-training can work wonders for runners of any age. Incorporate activities such as swimming, cycling, or yoga into your regimen to diversify your workouts and prevent overuse injuries.
So, Jan, keep your eyes fixed on that incredible moment in 2024 when you'll grace those tracks in Gothenburg. With your unfaltering resolve and dedication, you'll be unstoppable.
Warm regards,
Stan Hayes
Good long advice to other runners here Stan. But to try to advice one of the very best online coaches gets of course a little bit funny. But you are excused when you don't seem to know the great magic wizard coach and his magical coaching.Thanks for participating at the thread.
Coach Jan, your determination to compete in the masters world champs in Gothenburg is simply awe-inspiring. First and foremost, Jan, let me applaud you for embracing this challenge with open arms. It's exceptional to witness someone like you, who is over 65 years old, embarking on such a remarkable journey. Your commitment to training and competing undoubtedly serves as a source of inspiration for runners in every age group.
While we're here to support each other, I believe it's essential to address the observations made by some insightful posters regarding weight loss and consistency. Remember, Jan, that your training approach encompasses a holistic perspective that covers not only your runs but also your overall well-being. Shedding those extra pounds not only improves your physical health but also makes your running experience more efficient and effective. So, if you're serious about becoming a better and healthier runner, you might want to consider putting some effort into losing that weight.
Now, let's talk about consistency, the oh-so-vital ingredient in your journey. Embracing a consistent training routine is pivotal in reaching your full potential. Establish a plan that encompasses a balance between running, strength training, rest, and recovery. By incorporating regular runs, both shorter and longer distances, alongside targeted workouts, you'll be strengthening your body and honing the skills required for the masters world champs.
When it comes to training, I believe in a balanced approach that includes a variety of workouts to target different aspects of your running performance. If you require any assistance at all, we can discuss everything from tempo runs and interval training to long runs and recovery sessions. With my vast knowledge and expertise in the field, I can provide you with tailored comments and unique training tips to help you reach your running goals. Over the years, I've worked with numerous athletes, from beginners to seasoned runners, and have witnessed their tremendous growth and achievements. Guiding athletes like yourself has given me great satisfaction, and I take pride in watching them surpass their own expectations. I hope the same for you, Jan!
Additionally, cross-training can work wonders for runners of any age. Incorporate activities such as swimming, cycling, or yoga into your regimen to diversify your workouts and prevent overuse injuries.
So, Jan, keep your eyes fixed on that incredible moment in 2024 when you'll grace those tracks in Gothenburg. With your unfaltering resolve and dedication, you'll be unstoppable.
Warm regards,
Stan Hayes
Good long advice to other runners here Stan. But to try to advice one of the very best online coaches gets of course a little bit funny. But you are excused when you don't seem to know the great magic wizard coach and his magical coaching.Thanks for participating at the thread.
Good long advice to other runners here Stan. But to try to advice one of the very best online coaches gets of course a little bit funny. But you are excused when you don't seem to know the great magic wizard coach and his magical coaching.Thanks for participating at the thread.
Be quiet, Jan.
🤣🤣🤣💘😜The Magic Wizard JS always deliver! Great future to come... 🙏🖐If in need of a world top online coach just send him a message. Still his fee is quite low.Get your magic coach now!
🤣🤣🤣💘😜The Magic Wizard JS always deliver! Great future to come... 🙏🖐If in need of a world top online coach just send him a message. Still his fee is quite low.Get your magic coach now!
Always "deliver"? Then explain why Sammy Nyokaye hasn't improved any of his times in 7 years?
Coach Jan, thanks for the reply and I appreciate your kind words about my advice. However, I must say that even the very best online coaches can benefit from different perspectives and ideas. No one has a monopoly on knowledge or expertise, and sometimes a fresh outlook can bring new insights to our training routines.
While you might consider yourself a "great magic wizard coach," I think it's always beneficial to remain open to new ideas and learn from others. I respect your confidence in your coaching abilities, but it's important to remember that there is always room for growth. Even the most experienced coaches can benefit from different perspectives and new training techniques. Sharing knowledge and experience is what helps us evolve as coaches and ultimately assist our athletes in reaching their fullest potential. In the spirit of healthy discussion, I would be genuinely interested in hearing more about the techniques and philosophies that make you such a highly regarded coach. Perhaps we can exchange ideas and learn from each other's experiences. After all, continuous improvement is key in the ever-evolving world of coaching.
Remember, coaching is a continuous learning process, and I believe we can all benefit from sharing our experiences and knowledge.
Happy running, and wishing you continued success!
Warm regards,
Stan Hayes
This post was edited 5 minutes after it was posted.
Reason provided:
fixed a typo
Sub 20 5K tempo on rolling hills other day, should be ready for low 18, sub 38 next summer. See you on start line!
Thanks ,well done and good shape.I was out in the cold Friday evening and ran 10 x 1 min medium fast.It's a little bit hard to breath the cold air but okey. I remember when I was a young runner and the Swedish winters were really cold. The coldest I then ran in was - 25 C !
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
Two weeks ago I started to coach a Swedish master runner and the training goes fine with maxVO2 and thresholds. The goal to run sub 9 min @ 3000m indoors in Swedish master champs in beginning of March next year.
Sub 20 5K tempo on rolling hills other day, should be ready for low 18, sub 38 next summer. See you on start line!
Thanks ,well done and good shape.I was out in the cold Friday evening and ran 10 x 1 min medium fast.It's a little bit hard to breath the cold air but okey. I remember when I was a young runner and the Swedish winters were really cold. The coldest I then ran in was - 25 C !
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
Two weeks ago I started to coach a Swedish master runner and the training goes fine with maxVO2 and thresholds. The goal to run sub 9 min @ 3000m indoors in Swedish master champs in beginning of March next year.
Last sharpening workout together with Sammy and 2 of the other best runners in the team became 45 x 1 min fast with 1 min jog between.
Sub 20 5K tempo on rolling hills other day, should be ready for low 18, sub 38 next summer. See you on start line!
Thanks ,well done and good shape.I was out in the cold Friday evening and ran 10 x 1 min medium fast.It's a little bit hard to breath the cold air but okey. I remember when I was a young runner and the Swedish winters were really cold. The coldest I then ran in was - 25 C !
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
Two weeks ago I started to coach a Swedish master runner and the training goes fine with maxVO2 and thresholds. The goal to run sub 9 min @ 3000m indoors in Swedish master champs in beginning of March next year.
You still can't run for 20 minutes without stopping???
Thanks ,well done and good shape.I was out in the cold Friday evening and ran 10 x 1 min medium fast.It's a little bit hard to breath the cold air but okey. I remember when I was a young runner and the Swedish winters were really cold. The coldest I then ran in was - 25 C !
On Sunday it will be interesting to follow Emmanuel Oiaulo, the elite runner in 'Team J.S' in Kenya. He will race La Rochelle marathon in France . He does all the quality work I design with the group and then trains alone at the easy runs.
Two weeks ago I started to coach a Swedish master runner and the training goes fine with maxVO2 and thresholds. The goal to run sub 9 min @ 3000m indoors in Swedish master champs in beginning of March next year.
You still can't run for 20 minutes without stopping???
Of course I can, but the pace will be too slow still to be most effective.I will switch to my successful Dancan system in beginning of next year and then also mix in easy sustained runs of 20-60 min at a good pace.🧙♂️🇸🇪
You still can't run for 20 minutes without stopping???
Of course I can, but the pace will be too slow still to be most effective.I will switch to my successful Dancan system in beginning of next year and then also mix in easy sustained runs of 20-60 min at a good pace.🧙♂️🇸🇪
But you have been training for 4 months already, Jan!