Advice on Sub 17 5k?

Hi! If this is legit you look to be ready to run a sub 17 . One more test as an advice you could do

is to do a 20 x 400m at 78-79 sec with rest walking easy until your pulse is back to 120 bpm . Meausure the time it takes to come back to 120 bpm after every rep . If you don`t need more than 90 sec after the penultimate rep to return to 120 bpm you will be ready to run your sub 17 5k. Good luck! :)

- The Wizard-

I think you workout indicates you can run sub-17.

SUPERIOR COACH J.S 1 wrote:

Hi! If this is legit you look to be ready to run a sub 17 . One more test as an advice you could do

is to do a 20 x 400m at 78-79 sec with rest walking easy until your pulse is back to 120 bpm . Meausure the time it takes to come back to 120 bpm after every rep . If you don`t need more than 90 sec after the penultimate rep to return to 120 bpm you will be ready to run your sub 17 5k. Good luck! :)

- The Wizard-

Jan,

I challenge you to provide scientific reasoning behind your universal "120 bpm" threshold.

Sub 17 should be doable, nice progress

jiggymeister wrote:

SUPERIOR COACH J.S 1 wrote:

Hi! If this is legit you look to be ready to run a sub 17 . One more test as an advice you could do

is to do a 20 x 400m at 78-79 sec with rest walking easy until your pulse is back to 120 bpm . Meausure the time it takes to come back to 120 bpm after every rep . If you don`t need more than 90 sec after the penultimate rep to return to 120 bpm you will be ready to run your sub 17 5k. Good luck! :)

- The Wizard-

Jan,

I challenge you to provide scientific reasoning behind your universal "120 bpm" threshold.

Then we have to go back to the early days of the 1930-1960 and the great German coach Woldemar Gerschler and his compatriot Ph Reindell .

Does this J.S. dude just sit on LetsRun all day trying to swindle people into coaching? I see him on like every post

SUPERIOR COACH J.S 1 wrote:

jiggymeister wrote:

Jan,

I challenge you to provide scientific reasoning behind your universal "120 bpm" threshold.

Then we have to go back to the early days of the 1930-1960 and the great German coach Woldemar Gerschler and his compatriot Ph Reindell .

http://www.racingpast.ca/john_contents.php?id=129https://www.newintervaltraining.com/old-interval-training.php

Yeah I'm sure running science hasn't progressed at all in 90 years that we use a workout from 1930

foco_runner1 wrote:

SUPERIOR COACH J.S 1 wrote:

Then we have to go back to the early days of the 1930-1960 and the great German coach Woldemar Gerschler and his compatriot Ph Reindell .

http://www.racingpast.ca/john_contents.php?id=129https://www.newintervaltraining.com/old-interval-training.php

Yeah I'm sure running science hasn't progressed at all in 90 years that we use a workout from 1930

Well......I have taken this old great knowledge further in my DANCAN system.Many great inventions of today have used previous knowledge and further developed them to become an even better product.Gerschler had his runners to do workouts like 100 x 200m and 200 x 100m , of course very patient and quite boring perhaps. He and Reindell had the runners to reach 180 bpm during the reps and I have changed it to become less reps and more close to maxVO2 instead. And in combination with Lydiard`s LSD ( Long Steady Distance) the new method has become extremely effective , time saving, reducing injury risk and continuously developing.

foco_runner1 wrote:

Does this J.S. dude just sit on LetsRun all day trying to swindle people into coaching? I see him on like every post

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

Star wreck wrote:

foco_runner1 wrote:

Does this J.S. dude just sit on LetsRun all day trying to swindle people into coaching? I see him on like every post

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

You made another burner account to defend yourself? I can tell its probably you since JS has poor English grammar like this post does. Sad

Star wreck wrote:

foco_runner1 wrote:

Does this J.S. dude just sit on LetsRun all day trying to swindle people into coaching? I see him on like every post

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

Something new?

120 bpm? That was new in 1930.

SUPERIOR COACH J.S 1 wrote:

foco_runner1 wrote:

Yeah I'm sure running science hasn't progressed at all in 90 years that we use a workout from 1930

Well......I have taken this old great knowledge further in my DANCAN system.Many great inventions of today have used previous knowledge and further developed them to become an even better product.Gerschler had his runners to do workouts like 100 x 200m and 200 x 100m , of course very patient and quite boring perhaps. He and Reindell had the runners to reach 180 bpm during the reps and I have changed it to become less reps and more close to maxVO2 instead. And in combination with Lydiard`s LSD ( Long Steady Distance) the new method has become extremely effective , time saving, reducing injury risk and continuously developing.

How many runner in the world's top 100 list use that method?

I am guessing the answer is not far from 0.

Star wreck wrote:

foco_runner1 wrote:

Does this J.S. dude just sit on LetsRun all day trying to swindle people into coaching? I see him on like every post

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

You should be banned for some time, Stensson.

And for everyone who doesn't know, the poster above is JS. He does this all the time, writing under different handles to support his views.

You look to be capable of going well under 17. 7:15 is fairly brisk for a recovery jog, and your miles were at around 16:30 pace on average. You look to be in very good shape!

Heia Norge wrote:

Star wreck wrote:

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

You should be banned for some time, Stensson.

And for everyone who doesn't know, the poster above is JS. He does this all the time, writing under different handles to support his views.

Agree with you completely Heia Norge

Heia Norge wrote:

Star wreck wrote:

Swindle people? Why do you say that? I think he's a breath of fresh air that stirs the pot properly

here at LRC. He comes up with something new that's, of course, difficult to absorb when we are used to read about the need for base training , periodisizing and stack miles on high.

You should be banned for some time, Stensson.

And for everyone who doesn't know, the poster above is JS. He does this all the time, writing under different handles to support his views.

Sorry to disappoint you. I'm not JS. Only someone who sees the forest for all the trees

standing in the way.

Star wreck wrote:

Heia Norge wrote:

You should be banned for some time, Stensson.

And for everyone who doesn't know, the poster above is JS. He does this all the time, writing under different handles to support his views.

Sorry to disappoint you. I'm not JS. Only someone who sees the forest for all the trees

standing in the way.

Actually it`s me the magic one ))

You stalkers will see when I`ll prove everything . You will eat crow !! ))

If this is legit you seem to have plenty of natural talent. Keep training the way you're training & the times will continue to drop. Your 4 x mile workout says 5:20-25 pace in a 5k to me.

Thanks for the replies guys. Yes this post is serious to those asking. Alright I'll start off at 17min pace and work it down if theres anything left over the last few km.