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Ask me anything related to running. :)
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Today a new PB by Rene`Bremer again ! Half marathon at 1:16:50 ( former 1:17:19 ) . Congratulation! :) - COACH J.S -
I have been training with Jan for 6 months and in that period I broke all my PBs. Training with Jan has been great, two things I would like to emphasize:
- his Dancan system helps you to improve in an efficient and sustainable way preventing injuries
- Although Jan trains a lot of athletes, he has a personal touch, also for amateurs like me. He responds to my questions quickly and helps to prepare for races in the best way possible.
Hello Terry! :) Nice to get your message... Well.....this is my experienced advice on your question: It`s mainly NOT a question about how many miles per week you run to improve, it`s more a question about HOW you run your miles....To me you look to be
a quite speedy lady with 2:13 at 800m and then it had been no problem for me to coach you to results you at the moment just can dream of. How old are you ? My coaching fee is still quite low with 50-70 US Dollars per mnth. You are very welcome to try my world
class coaching. - COACH J.S -
Coach JS. I'm a female and I recently ran an 18:20 5k off 45 miles a week (2 workouts a week). In high school I ran a mile in 4:54 with 35 mpw (multiple interval workouts a week), a 3k in 9:55, 800 in 2:13. College 5k track time of 17:20 off 45 mpw. How
much do you think I can get my times down with increased volume?
In those times of covid-19 just follow the restrictions of your government. Try to do the best of it when it comes to training and run treadmill, jump rope , stationary biking and strength training....if possible to run outside alone this is a great opportunity
to learn your best individul paces.... Take care out there! Your Magic Coach ! :)
Unfortunately I haven't coached a person with diabetes and I think a person with that knows best self how to take into account that.....and I think a low mileage system like mine is better for a runner with diabetes. - COACH J.S - :)
Do you have any experience in coaching people with diabetes type 1? I'm currently running 10k in about 37min and a half marathon in 81mins. Always have to add energy to my longruns and such since we who are treated with insuline always has "to much" insuline
in the body compared to a regular healthy person (because our insuline is not as good as what the body produces itself), is that something that would impact your way of coaching?
Of course I can coach you to get faster on track, xc and road. But I`m a pro coach...… it`s not for free. Just send me a message to : firstname.lastname@example.org
Hello again Arjan! Well.....it`s enough mileage as what you are doing now ( 55-65 km per week ) on 5 days per week. When you have reached the 17 min / 35 min 5k/ 10 k goals you can consider to maybe put in one more day of running, but I`m sure it`s not
necessary to reach your optimal performances. And you can be sure that my system takes you to your goals , so far over 100 runners coached in about 3 years and ALL improved. Welcome to world class coaching by " The Magic Wizard " ! :) PS! Just email me at
email@example.com and we discus the details. Cheers!
Thanks for the quick replay, also happy and fruitfull new year. How many kilometers are we talking per week. I want to get as far as possible in running, but sometimes have weeks of traveling in between.
Well ....depends on your age how fast you will reach 17 min / 35 min at 5k/ 10 k . But with me as your coach you will reach the times. 5 days running in the week will be enough to reach your goals with my DANCAN-system. COACH J.S Happy new year!
Arjan van den Berg
Hi based on my 400meter time (not a sprinter at all) 69sec at 1500m dirt track (not flat) normal shoes. I should be able to run a sub 17 5k and sub 35 10k. At the moment 20min/42min. So room for improvement. Times based on 30-40 km per week. Now started
running 5days around 55-65kmw