World Masters Champs 2024

Was out at a 10 x 1 min + 10 x 30 sec. moderate fast reps 1-2 min rest easy walk. Always feels so excited after a good run. My hunt for a good result in Masters WC 2024 in my native Gothenburg,Sweden , is really rolling on now...👋🙏🧙‍♂️

In my Dancan system the way to handle the recovery phase between reps is different to most other coaches.The method to rest back to pulse 120 bpm goes back as long as soon 100 years and the great coach Woldemar Gerschler and his compatriot Ph Reindel . They found out resting back to 120-130 bpm before next rep started gave the very best improvement of the heart to grove stronger and raise the blood stroke volume. They proved the heart needed this span of rest to get the very best training effect after EVERY rep. So, this way of performing intervals is in many ways a better way than using fixed resting times most coaches use nowadays.Gershler had his runners reaching 90 % of MHR on the reps and as many as 100x 200m. and. 200 x 100m! He stated the recovery phase was at least as important as the effort phase.I took it to a higher level with pulse at about 90 % of MHR when threshold reps and as high as about 95-97 % of MHR when maxVO2 reps.

Now I train in a Zatopek like way with only walk/ run intervals to reach a good endurance platform to work further out from and switch to my Dancan system when I'm ready hopefully beginning of next year. The Magician 🇸🇪🧙‍♂️🇸🇪

Felt tired after my school job today so took a day off from training. Tomorrow the weather forecast told it will be around 20 C temp so I will go out to enjoy a run again . My very talented USA former elite swimmer Emma had a nice 20 x 400m @ 71-72 sec and 60 sec rest yesterday . She helped a friend with pacing 5 k in 16:30 some days ago and told me it almost felt like jogging. Her threshold is about 3:15/ k so it's very easy to her running at. 3:18/ k . She can run 3:18 / km for more than an hour ......🇸🇪🧙‍♂️🇸🇪👋

So you still can't run 20 minutes without stopping? I can't wait for the cold weather to come and for you to give this up again.

On another thread you wrote about Emma: "
She will soon run a low key 5 k road race. Most truly wins easy...... I will later on present USA the very best USA lady 3000m steeple runner ever. Your welcome!"

So strange that a runner who ran 15 flat for 5k indoors this year didn't compete at all in the summer.

More JS BS, for a change.

I will remind you of your words, and you will eat crow, by next USA Olympic Trials.

Sometimes you have to wonder where JS comes up with all these lies. But I guess that's how it goes with a pathological liar. I'm sure Sammy appreciated how JS paid for his travel to race in Europe like he promised.

I'd say the most likely reason JS can't run 20 minutes without stopping is that he's so hugely fat. Or maybe it's that he's a lazy POS. Possibly a combination of both.

From where did you get I would be hugely fat? My BMI. now is 26, 3 and slightly overweight... 😉🤓🇸🇪🧙‍♂️🇸🇪

Facebook picture. You are still very fat. That is why you can't run for 20 minutes after months of "training".

Depressing.

I'm 89, going for my age group record

Inspiring! Thanks, good luck! 🇸🇪🧙‍♂️🇸🇪🙏🙏🙏

Had a nice 20x 1 min moderate fast interval again with 1-2 min walk between reps.Now I just keep on like this and soon will be able to run sustained longer runs too. My coaching keeps on as usual to be very successful and I believe my coached USA former elite swimmer Emma will deliver astonishing times next season . She won a trail 3.12 miler race in 16:08 on a very difficult course with tough hills and partly muddy. 2nd placed runner a male former D1 college runner in 17:10. !! And she don't do hill reps in training.🤣🖐 Emma is my uncut diamond I hope to present to the USA track lovers next year . Cheers! -The Magic Wizard J.S- 🇸🇪🧙‍♂️🇸🇪

.....and yesterday she just floated through a nice 20x 400m interval @ 71-72 sec .

Only 3 things to say:

1. This thread is not about Emma, your incredible runner who has no WA verifiable results.

2. 83 days after starting this, you still can't run for 20 minutes without stopping?

3. Pathetic.

Coach JS,

Why not just go out and run a 5k one day, then repeat this at least once a month.

This is the only way you'll be able to tell if you're making any progress.

Right now I'm curious if you can even break 30 minutes.

Weather is getting bad now in my Sweden but it won't stop my way to the world champs next year. And I will use my community treadmill and gym when some days weather is awful. My Emma just keep on with her promising work and did 14 x 1000m threshold @ 3:20- 3,:22 min with easy walk rest back to 120 bpm. An upcoming star she is. ⭐️🌞🌝🧙‍♂️🇸🇪

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. 🇸🇪🧙‍♂️🇸🇪

So you still can't run 20 minutes without stopping. You are pathetic, Janne.

Is the rest to 120 bpm for everyone, regardless of max hr? This could be above 70% for older runners with reduced max hrs.