I'm thinking of trying the infamous DANCAN system (by myself) once I'm done with being an competitive runner, just to try it out while not harming anyone. The basics is the 20x400 with rest back to 120 bpm, the few distance runs done fairly quick at ''exact indivudual pace'', another day of threshold (is the 20x400 the VO2Max workout?) and what more? Don't remember the program exactly.
Jan's system should be fine for a recreational runner. Pretty much anything that has a mix of paces and adequate mileage would be fine. So sure, give it a try (hopefully you're not considering giving that guy any money).
For an elite, no way. Jan's had one elite work with him so far -- Sammy Nyokaye. That has not gone well for Sammy, and he never followed Jan's system closely anyway. Sammy always ran much higher mileage than Jan advises.
Be forewarned, though -- even recreational runners have not had good luck with Jan. At least not the ones that are best known on this forum. If you've followed the forum for a while, you may already know the results that Phil and Slava had with Jan. Not good. Jan may have had some recreational runner successes outside this forum, but his record here has been poor.
Why are you telling this BS from you? Every runner I have started to coach improved fast. I have coached a couple of hundreds of runners at all levels, all distances and all over the world. ' Slava' improved fast but his foot got worse injured , an old injury he didn't tell me about when I started to coach him. And he had problems to follow my instructions when it came to follow the pace I gave when intervals. When I gave an interval 20x 400m at 72-73 sec he opened up with 64 sec at the first rep...😁
Phil ran after 10 years uphold a 10 mile PB and a marathon at 2:33 after too fast first 10 k at 32:28 and passing half in 1:10. ( !) .......
My now very best coached elite runner is the Kenyan Josphat Kipchirchir Too , a great runner I have coached since he was age 16 and back from the States high school running. With me his running results rocketed and he won the prestigious Discovery XC in Eldoret ,Kenya. So far 61 min PB at the half. His latest race in USA he ran a 28: 1X 10 k even his body was sick and he took medication for that. A very great talented runner. Today he did a very good sharpening workout when we prepare him for a race in a month, a race he was 2:nd last year. The interval today 4 sets of 5 x 400m , 1st set 64- 65 sec , 2nd set 63-64 sec , 3rd set 62-63 sec. and last set 60-61 sec. All with 60 sec rest and 90 sec easy jog+ 60 sec easy walk between the sets. Today he did the workout at 6:20 am when colder than last time before he did 20 x 400m at 9 am .....so he told quite tough to dig deep the last 5 reps at 60-61 sec this time.
My Kenyan runners do the same mileage as most elite runners and that I have always communicated here. They are used to that before my coaching and I have never intended to change that.But what I also always have communicated here is that I'm convinced if a super talented runner does my original Dancan low mileage system on just 6 sessions per week he/ she will beat all world records from 1500m to the marathon.
Jan's system should be fine for a recreational runner. Pretty much anything that has a mix of paces and adequate mileage would be fine. So sure, give it a try (hopefully you're not considering giving that guy any money).
For an elite, no way. Jan's had one elite work with him so far -- Sammy Nyokaye. That has not gone well for Sammy, and he never followed Jan's system closely anyway. Sammy always ran much higher mileage than Jan advises.
Be forewarned, though -- even recreational runners have not had good luck with Jan. At least not the ones that are best known on this forum. If you've followed the forum for a while, you may already know the results that Phil and Slava had with Jan. Not good. Jan may have had some recreational runner successes outside this forum, but his record here has been poor.
Why are you telling this BS from you? Every runner I have started to coach improved fast. I have coached a couple of hundreds of runners at all levels, all distances and all over the world. ' Slava' improved fast but his foot got worse injured , an old injury he didn't tell me about when I started to coach him. And he had problems to follow my instructions when it came to follow the pace I gave when intervals. When I gave an interval 20x 400m at 72-73 sec he opened up with 64 sec at the first rep...😁
Phil ran after 10 years uphold a 10 mile PB and a marathon at 2:33 after too fast first 10 k at 32:28 and passing half in 1:10. ( !) .......
My now very best coached elite runner is the Kenyan Josphat Kipchirchir Too , a great runner I have coached since he was age 16 and back from the States high school running. With me his running results rocketed and he won the prestigious Discovery XC in Eldoret ,Kenya. So far 61 min PB at the half. His latest race in USA he ran a 28: 1X 10 k even his body was sick and he took medication for that. A very great talented runner. Today he did a very good sharpening workout when we prepare him for a race in a month, a race he was 2:nd last year. The interval today 4 sets of 5 x 400m , 1st set 64- 65 sec , 2nd set 63-64 sec , 3rd set 62-63 sec. and last set 60-61 sec. All with 60 sec rest and 90 sec easy jog+ 60 sec easy walk between the sets. Today he did the workout at 6:20 am when colder than last time before he did 20 x 400m at 9 am .....so he told quite tough to dig deep the last 5 reps at 60-61 sec this time.
My Kenyan runners do the same mileage as most elite runners and that I have always communicated here. They are used to that before my coaching and I have never intended to change that.But what I also always have communicated here is that I'm convinced if a super talented runner does my original Dancan low mileage system on just 6 sessions per week he/ she will beat all world records from 1500m to the marathon.
🇸🇪🧙🏼♂️🇸🇪
this is utter insanity... not even going to dignify this insanity by dismantling every one of these claims... truly you need help
This evening I had a great workout again, 30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest.Really felt 'effortless' and smooth. I'm really amazed it feels so very good now and a great feeling to be back in this shape. The Masters World Champs in August will be really thrilling. A sub 20 min @ 5000m will be easy , just the question how much sub 20 I will run. Then next year I hope to go for the gold medal in age group 65-69.
My now very best coached elite runner is the Kenyan Josphat Kipchirchir Too , a great runner I have coached since he was age 16 and back from the States high school running. With me his running results rocketed and he won the prestigious Discovery XC in Eldoret ,Kenya. So far 61 min PB at the half. His latest race in USA he ran a 28: 1X 10 k even his body was sick and he took medication for that. A very great talented runner. Today he did a very good sharpening workout when we prepare him for a race in a month, a race he was 2:nd last year. The interval today 4 sets of 5 x 400m , 1st set 64- 65 sec , 2nd set 63-64 sec , 3rd set 62-63 sec. and last set 60-61 sec. All with 60 sec rest and 90 sec easy jog+ 60 sec easy walk between the sets. Today he did the workout at 6:20 am when colder than last time before he did 20 x 400m at 9 am .....so he told quite tough to dig deep the last 5 reps at 60-61 sec this time.
Jan, would you recommend a much lower volume of 400m intervals for someone whose long run each week is 10K and only averages about 10 miles per week? And would that person still rest to 120bpm after each 400m rep before starting the next one?
Jan's system should be fine for a recreational runner. Pretty much anything that has a mix of paces and adequate mileage would be fine. So sure, give it a try (hopefully you're not considering giving that guy any money).
For an elite, no way. Jan's had one elite work with him so far -- Sammy Nyokaye. That has not gone well for Sammy, and he never followed Jan's system closely anyway. Sammy always ran much higher mileage than Jan advises.
Be forewarned, though -- even recreational runners have not had good luck with Jan. At least not the ones that are best known on this forum. If you've followed the forum for a while, you may already know the results that Phil and Slava had with Jan. Not good. Jan may have had some recreational runner successes outside this forum, but his record here has been poor.
Why are you telling this BS from you? Every runner I have started to coach improved fast. I have coached a couple of hundreds of runners at all levels, all distances and all over the world. ' Slava' improved fast but his foot got worse injured , an old injury he didn't tell me about when I started to coach him. And he had problems to follow my instructions when it came to follow the pace I gave when intervals. When I gave an interval 20x 400m at 72-73 sec he opened up with 64 sec at the first rep...😁
Phil ran after 10 years uphold a 10 mile PB and a marathon at 2:33 after too fast first 10 k at 32:28 and passing half in 1:10. ( !) .......
My now very best coached elite runner is the Kenyan Josphat Kipchirchir Too , a great runner I have coached since he was age 16 and back from the States high school running. With me his running results rocketed and he won the prestigious Discovery XC in Eldoret ,Kenya. So far 61 min PB at the half. His latest race in USA he ran a 28: 1X 10 k even his body was sick and he took medication for that. A very great talented runner. Today he did a very good sharpening workout when we prepare him for a race in a month, a race he was 2:nd last year. The interval today 4 sets of 5 x 400m , 1st set 64- 65 sec , 2nd set 63-64 sec , 3rd set 62-63 sec. and last set 60-61 sec. All with 60 sec rest and 90 sec easy jog+ 60 sec easy walk between the sets. Today he did the workout at 6:20 am when colder than last time before he did 20 x 400m at 9 am .....so he told quite tough to dig deep the last 5 reps at 60-61 sec this time.
My Kenyan runners do the same mileage as most elite runners and that I have always communicated here. They are used to that before my coaching and I have never intended to change that.But what I also always have communicated here is that I'm convinced if a super talented runner does my original Dancan low mileage system on just 6 sessions per week he/ she will beat all world records from 1500m to the marathon.
🇸🇪🧙🏼♂️🇸🇪
Can the mods please delete this diarrhea? Thank you.
This evening I had a great workout again, 30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest.Really felt 'effortless' and smooth. I'm really amazed it feels so very good now and a great feeling to be back in this shape. The Masters World Champs in August will be really thrilling. A sub 20 min @ 5000m will be easy , just the question how much sub 20 I will run. Then next year I hope to go for the gold medal in age group 65-69.
🇸🇪🧙🏼♂️🇸🇪
Coach J.S, The Magic Wizard.
You are a liar, you are a scammer, you are a fraud.
Jan, would you recommend a much lower volume of 400m intervals for someone whose long run each week is 10K and only averages about 10 miles per week? And would that person still rest to 120bpm after each 400m rep before starting the next one?
Well, with only 10 mpw I would advice to build the amount of 400 reps over time and build slowly even the mileage. Rest back to 120 bpm or 60% of MHR to get perfect needed rest after every rep. Good luck! 🇸🇪🧙🏼♂️🇸🇪
This evening I had a great workout again, 30 x short hill reps @ 25-28 sec and about 60- 70 sec easy walk back rest.Really felt 'effortless' and smooth. I'm really amazed it feels so very good now and a great feeling to be back in this shape. The Masters World Champs in August will be really thrilling. A sub 20 min @ 5000m will be easy , just the question how much sub 20 I will run. Then next year I hope to go for the gold medal in age group 65-69.
🇸🇪🧙🏼♂️🇸🇪
Coach J.S, The Magic Wizard.
You are a liar, you are a scammer, you are a fraud.
You are disgusting.
No way! I'm one of the world's very best online coaches.....and one of the best Masters runners. You just have to accept this even if it's so,so very hard for you. 😜😄🤣😁🇸🇪🧙🏼♂️🇸🇪
Jan, would you recommend a much lower volume of 400m intervals for someone whose long run each week is 10K and only averages about 10 miles per week? And would that person still rest to 120bpm after each 400m rep before starting the next one?
Well, with only 10 mpw I would advice to build the amount of 400 reps over time and build slowly even the mileage. Rest back to 120 bpm or 60% of MHR to get perfect needed rest after every rep. Good luck! 🇸🇪🧙🏼♂️🇸🇪
Thank you, sir! I'll do both of your recommendations.
I also wanted to clarify that the reps are run at current 5K race pace. That's what I had written down at least.
This post was edited 7 minutes after it was posted.
Well, with only 10 mpw I would advice to build the amount of 400 reps over time and build slowly even the mileage. Rest back to 120 bpm or 60% of MHR to get perfect needed rest after every rep. Good luck! 🇸🇪🧙🏼♂️🇸🇪
Thank you, sir! I'll do both of your recommendations.
I also wanted to clarify that the reps are run at current 5K race pace. That's what I had written down at least.
Good luck! Always welcomed with your questions. Yes, current 5 k race pace is the magic pace.🙏🖐🧙🏼♂️
You are a liar, you are a scammer, you are a fraud.
You are disgusting.
No way! I'm one of the world's very best online coaches.....and one of the best Masters runners. You just have to accept this even if it's so,so very hard for you. 😜😄🤣😁🇸🇪🧙🏼♂️🇸🇪
Jan, this may actually represent some progress for you, some walking back of your crazy claims. Now you say you are one of the world's best "online coaches". You used to say you were one of the best coaches, period. Grouping yourself in with actual professional coaches with knowledge and experience. Calling yourself a peer to elite coaches like Canova.
Obviously that's ridiculous, so it's for the best that you no longer claim such things. But if you can ever learn to coach the marathon, you may become a good "online coach" someday ("online" only, of course). A medium-sized fish in that much smaller pond.
But for now, your focus needs to be on getting less fat, and telling fewer lies.
How are you one of the best master runners Jan? You don’t even race ? I guess I am the fastest marathon runner of all time cause I believe I can run 1:57 but I do not have to actually run a marathon ……magic logic
How are you one of the best master runners Jan? You don’t even race ? I guess I am the fastest marathon runner of all time cause I believe I can run 1:57 but I do not have to actually run a marathon ……magic logic
Jan has been bragging (lying) about his nonexistent masters running for 4+ years now. Initially he said he was planning to threaten the record books and run 16:00 for the 5k at age 60. Now he says 20:00 will be "easy" this year, with the implication that he'll go much faster.
The short answer is that Jan Stensson is a pathological liar. He can be entertaining at times, but ultimately he's just a fat, delusional crank who lives in Sweden and fantasizes on the internet. And now his facade is showing some cracks.
Just in recent events, Jan's been forgetting which fake name he's posting under. He's been foaming at the mouth when he gets called out on his fake elite coaching credentials. Falling all over himself to sputter out more lies to cover. And he looked like a true idiot when he got called out on his recent fake "Emma" story (a scammer getting scammed; how rich). Jan is losing it.
No way! I'm one of the world's very best online coaches.....and one of the best Masters runners. You just have to accept this even if it's so,so very hard for you. 😜😄🤣😁🇸🇪🧙🏼♂️🇸🇪
This is so disrespectful, you should be ashamed. You have not run a race in 20 years. You are not a Master Runner, let alone one of the best.
I train with two master runners of your age that run their arses off day after day and, even if for some miracle you happen to break 20, they would still lap you in a 5K. Even if they dominate their age group in the local races, they would never ever claim to be one of the best master runners (because they know they are not). Once you run 17:30, which you said would be very easy for you, then you can brag about being one of the best master runners.
You are a liar, you are a scammer, you are a fraud.
You are disgusting.
No way! I'm one of the world's very best online coaches.....and one of the best Masters runners. You just have to accept this even if it's so,so very hard for you. 😜😄🤣😁🇸🇪🧙🏼♂️🇸🇪
No way! I'm one of the world's very best online coaches.....and one of the best Masters runners. You just have to accept this even if it's so,so very hard for you. 😜😄🤣😁🇸🇪🧙🏼♂️🇸🇪
With all due respect, Jan, you are an idiot.
I’m not Jan as you think.
Please do not attack personally the magic coach,you stalkers cannot blacken his magic system so you resort to inssults…
You still cannot provide GPS coordinates for track of Josphat.I’’m told a mr JS is the only one who can know what the air smells like in that Kenya location.It is said to smell like magic.
I am the very best coach in the world, my elite Kenyan coached runner Eliud Kipchoge today ran 50x400m at 1500m pace with full 1-day rest back to resting heart rate. He told it felt very controlled and smooth and he for sure will become the next great marathon world record holder and prove the magic of JS. Oops I meant he is the best coach.
Coach’s Emma has also promised him videos, even an in person date in Sweden,which he will reveal soon.He just needs to transfer the race entry funds for her to break the world record in decathlon.
Today the wizzard ran 20xtrips to the toilet which he told felt ‘effortless’. He will sure run below 15:00 in August.it will just be a matter of how much below and how far he will run.
Please do not attack personally the magic coach,you stalkers cannot blacken his magic system so you resort to inssults…
You still cannot provide GPS coordinates for track of Josphat.I’’m told a mr JS is the only one who can know what the air smells like in that Kenya location.It is said to smell like magic.
I am the very best coach in the world, my elite Kenyan coached runner Eliud Kipchoge today ran 50x400m at 1500m pace with full 1-day rest back to resting heart rate. He told it felt very controlled and smooth and he for sure will become the next great marathon world record holder and prove the magic of JS. Oops I meant he is the best coach.
Coach’s Emma has also promised him videos, even an in person date in Sweden,which he will reveal soon.He just needs to transfer the race entry funds for her to break the world record in decathlon.
Today the wizzard ran 20xtrips to the toilet which he told felt ‘effortless’. He will sure run below 15:00 in August.it will just be a matter of how much below and how far he will run.
Please do not attack personally the magic coach,you stalkers cannot blacken his magic system so you resort to inssults…
You still cannot provide GPS coordinates for track of Josphat.I’’m told a mr JS is the only one who can know what the air smells like in that Kenya location.It is said to smell like magic.
I am the very best coach in the world, my elite Kenyan coached runner Eliud Kipchoge today ran 50x400m at 1500m pace with full 1-day rest back to resting heart rate. He told it felt very controlled and smooth and he for sure will become the next great marathon world record holder and prove the magic of JS. Oops I meant he is the best coach.
Coach’s Emma has also promised him videos, even an in person date in Sweden,which he will reveal soon.He just needs to transfer the race entry funds for her to break the world record in decathlon.
Today the wizzard ran 20xtrips to the toilet which he told felt ‘effortless’. He will sure run below 15:00 in August.it will just be a matter of how much below and how far he will run.
The few stalkers of JS are really so dumb.They repeat over and over again their fiction truth until they believe it must be the truth.JS just use them in a game to get free promotion. They are too dumb to see this in their silly low IQs', lol .JS probably laying in his couch chuckle at the few clowns, lol.So funny to follow this.My highlight of the day to follow this thread after my job is done. Popcorn and a beer and the smart magic wizard always make my day.
The few stalkers of JS are really so dumb.They repeat over and over again their fiction truth until they believe it must be the truth.JS just use them in a game to get free promotion. They are too dumb to see this in their silly low IQs', lol .JS probably laying in his couch chuckle at the few clowns, lol.So funny to follow this.My highlight of the day to follow this thread after my job is done. Popcorn and a beer and the smart magic wizard always make my day.
Be quiet, Fat Jan. You are too dumb to see that we all know that is you writing under your stupid multiple handles. Please mods, delete this thread and ban this scammer. Thank you.