Instagram story viewer> @jonas__m8rtini> Posts

Jonas | Hybrid Athlete 46 🏃‍♂️💪

@jonas__m8rtini

2.7K

followers

1344

following

🏃 Running × Calisthenics
🎯 Road to Sub-20 5K
Strong. Fast. 46.
🌱 Vegan | No shortcuts

POSTS STORIES REELS TAGGED

The biggest lie about 4:00 pace. 🏃‍♂️

People think getting faster means running fast every day.

It doesn’t. ❌

The biggest improvements happen when you respect the process.

🏃 Easy runs to build your aerobic base.

⚡ Tempo runs to improve your threshold.

🔥 Intervals to develop speed.

💪 Strength training to stay healthy.

😴 Recovery to come back stronger.

Right now, I’m taking a short break because of an injury.

Not because I’ve given up.

Because I want to keep chasing my goal for years, not just next week.

I started running at 45.

🎯 Sub-20 is still the goal.

The smartest runners don’t just know when to push…

They know when to recover.

Recovery is training too. 💯

See you back on the road soon. 👊🏃‍♂️ taken in Evo Fitness by @jonas__m8rtini

583

44

4 months ago

The truth about 4:00 pace. 🏃‍♂️

Most runners think you have to train at 4:00/km to race at 4:00/km.

You don’t.

A balanced training week will get you there much faster than chasing pace every day.

📅 Example 5K Training Week

Monday 💪 Strength Training + Mobility

Tuesday ⚡ Tempo Run
20–30 min at threshold pace

Wednesday 🏃 Easy Run
45–60 min at conversational pace

Thursday 🔥 Intervals
6 × 800 m at 5K pace
(2 min easy jog recovery)

Friday 😴 Rest or active recovery

Saturday 🏃 Easy Run
45–60 min + 4–6 strides

Sunday 🌍 Long Easy Run
60–90 min at an easy pace

⚠️ This is just an example.

Your ideal training week depends on your experience, current fitness, goals, available time, and injury history. If you’re new to running, reduce the volume and focus on consistency before adding more intensity.

💡 The key:
✅ Around 70–80% of your running should be easy.

✅ Only 1–2 quality sessions each week.

✅ Build gradually instead of increasing mileage too quickly.

That’s how I improved my 5K from 24:30 ➜ 20:35 after starting to run at 45.

🎯 Don’t train hard every day.

Train smart. Stay consistent.

💾 Save this if you’re working towards a faster 5K. taken in Evo Fitness by @jonas__m8rtini

277

33

3 months ago

25.place out of 800+ today and 2nd in my age group 🥈
…missed the first Place just about 8 seconds 🫣🫣

5K in 21:12 min on a really tough course:
bridges, climbs, cobblestones, field paths and constant rhythm changes. Definitely not a fast track 😅

After struggling with calf issues two weeks, I’m honestly just happy to be back racing pain-free and running fully by feel today. And sadly my dog Fred had this morning some issues with diarrhea and feeling very sick, so my head was not free…

Not the sub-20 yet — but another step forward. We keep building 👊 taken in Burgplatz by @jonas__m8rtini

182

98

5 months ago

MY VO₂MAX JUST HIT 53.
AT 46. 👀

And today’s session gave me another reason to believe that SUB-20 is getting closer.

🌬️ Strong headwind throughout the entire session made this workout tough.

🔥 TODAY’S SESSION

5 × 1 KM

1️⃣ 3:54.5
2️⃣ 3:56.5
3️⃣ 4:04.2
4️⃣ 3:58.4
5️⃣ 4:01.3

🏁 5 KM TOTAL
19:54.9
3:59/KM AVG

Recovery:
1:30 min between reps.
After the tough 3rd rep, I increased it to 2:00 min.

The important part?

I didn’t fall apart.

After the 4:04 on rep 3 bc of heavy winds, I recovered and came back with 3:58 and 4:01.

❤️ AVG HR: 159
❤️ MAX HR: 187
📈 VO₂MAX: 53

The speed for 4:00/km is there.

Now I need to build the specific endurance to hold it for the entire 5K.

SUB-20 is still the goal. 🔥

━━━━━━━━━━━━━━━━━━
🔥 SAVE THIS WORKOUT
━━━━━━━━━━━━━━━━━━

5 × 1 KM
🏃 @ 3:55–4:05/KM

⏱️ 1:30–2:00 MIN EASY RECOVERY

Start controlled.
Keep the reps consistent.
Don’t destroy the first kilometer.

If 5 × 1K is too much, start with 3–4 reps and build from there.

The goal isn’t one insanely fast kilometer.

The goal is to make 4:00/km sustainable.

━━━━━━━━━━━━━━━━━━

📌 SAVE THIS for your next interval session.

What’s your fastest 1K?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Rather Waldstadion by @jonas__m8rtini

38

6

3 hours ago

IS 46 TOO OLD FOR A SUB-20 5K? 👀

I honestly don’t think so.

I only started running seriously about a year ago.

Before that, my main sport was cycling.

I started racing as a teenager and spent around 15 years competing, including mountain biking at a high level.

Then, years later, I decided to see what I could still do as a runner.

My current 5K PB?

20:35.

Not SUB-20 yet.

But only 36 seconds away.

And that’s what makes this interesting. 👀

I’m 46.

I’m not trying to run like I’m 25.

I’m trying to find out what I’m still capable of.

I still train calisthenics.
I still want to stay strong.
And now I’m chasing a sub-20 5K.

One year of running.
46 years old.
20:35 PB.

So the question isn’t:

“Am I too old?”

The question is:

“How fast can I still get?”

SUB-20 is the goal. 🔥

Do you think I can break 20 minutes at 46?

YES or NO? 👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Evo Fitness by @jonas__m8rtini

54

47

2 days ago

I LET CHATGPT COACH ME FOR A SUB-20 5K. 👀

I’m 46.
The goal: SUB-20. 🔥

I can already run 4:00/km.

Now I need to build the ability to hold it for the entire 5K.

So this is my NEXT TRAINING WEEK:

🏃‍♂️ MONDAY
REST

🔥 TUESDAY
THRESHOLD
2 × 15 MIN
Controlled threshold effort

💪 WEDNESDAY
EMOM + OPTIONAL EASY RUN
Calisthenics strength
+ easy running if recovery allows

😴 THURSDAY
REST

🏋️ FRIDAY
WEIGHTED PUSH / PULL
Strength-focused session

⚡ SATURDAY
INTERVALS
3 × 1,200 M
@ 4:00–4:05/KM

🐢 SUNDAY
50–60 MIN Z2
Easy aerobic running

The goal isn’t to run every session as fast as possible.

It’s to build the fitness to eventually hold 4:00/km for the entire 5K.

Now I want to put this plan to the test. 👀

Would you change anything?

Any improvements or suggestions?

I’m curious what you would do differently. 😁👇

20:35 is the current PB.

SUB-20 is the goal.

Let’s see what happens. 🔥

📌 SAVE THIS and follow the journey.

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Düsseldorf, Germany by @jonas__m8rtini

34

32

6 days ago

A FAST 1K DOESN’T MEAN YOU’RE READY FOR SUB-20. 👀

You can run 1 km at 4:00/km.

Maybe even 3 km.

But a sub-20 5K means holding that pace when the legs are already getting heavy.

That’s why I’m not just training for speed.

I’m training to make race pace sustainable.

One session I like for that:

🔥 4 × 1 KM
@ around 4:00–4:05/km
⏱️ 2 min easy jog

The goal isn’t to destroy the first rep.

It’s to make all four reps look similar.

That’s the difference between being able to RUN 4:00/km...

and being able to HOLD it.

📌 SAVE this for your next 5K training block.

👥 SEND this to someone who can run a fast 1K but still can’t break 20.

46 years old.
20:35 PB.
SUB-20 still the goal. 🔥

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Düsseldorf, Germany by @jonas__m8rtini

49

30

12 days ago

THE MUSCLE-UP ISN’T THE HARD PART. 👀

Consistency is.

I’ve been training Muscle-Ups for more than 10 years.

And for most of those years, I’ve done a few Muscle-Ups in almost every training session.

Sometimes as a warm-up.
Sometimes as my first exercise.
Sometimes just a few clean reps.

Nothing crazy.

Just consistent practice. 🔁

And that’s probably one of the biggest reasons they still feel natural to me today.

You don’t always need a complicated program.

Sometimes you just need to keep doing the thing you want to get better at.

🔥 MY SIMPLE APPROACH

A few clean Muscle-Ups
→ almost every session

Focus on:
💪 Explosive pull
🎯 Controlled transition
✅ Clean reps
🧠 Quality over quantity

No need to max out every session.

No need to do 50 Muscle-Ups.

Just keep practicing.

For years.

That’s where the difference comes from.

46 years old.
10+ years of calisthenics.

Still doing Muscle-Ups.
Still getting stronger.

📌 SAVE THIS as a reminder:

Consistency beats occasional heroic workouts.

How often do you train Muscle-Ups?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Düsseldorf, Germany by @jonas__m8rtini

47

36

6 days ago

4 × 1K AT SUB-20 PACE.
HERE’S WHY. 👀

Today felt different.

I’ve been chasing SUB-20 for a while now, and today felt like a BIG STEP FORWARD.

🔥 TODAY’S SESSION

1️⃣ 1 KM → 3:59
2️⃣ 1 KM → 3:57
3️⃣ 1 KM → 3:57
4️⃣ 1 KM → 3:58

🏁 TOTAL
4 KM
15:50
3:57/KM AVG

And the best part?

All four reps were under 4:00/km.

Controlled.
Consistent.
No blowing up.

My Garmin is currently estimating my VO₂max at 52, which is another positive sign that my fitness is moving in the right direction.

But VO₂max is only one piece of the puzzle.

I need to turn that fitness into the ability to HOLD 4:00/km for 5K.

And today?

I feel like I took a BIG STEP CLOSER. 🔥

━━━━━━━━━━━━━━━━━━
📌 SAVE THIS WORKOUT
━━━━━━━━━━━━━━━━━━

🔥 4 × 1 KM

🏃 PACE:
3:55–4:05/KM

⏱️ RECOVERY:
2–3 MIN EASY JOG OR WALK

🎯 GOAL:
Run every rep fast, controlled and consistent.

❌ DON’T:
Sprint the first rep and fall apart.

✅ DO:
Keep the reps within a tight pace range.

📈 PROGRESSION:

Start with 3 × 1 KM if 4 reps are too much.

Then build to 4 × 1 KM.

Eventually:
5 × 1 KM.

The goal isn’t to prove how fast you can run one kilometer.

The goal is to make SUB-20 PACE feel more sustainable.

━━━━━━━━━━━━━━━━━━

20:35 is still my PB.

But today gave me a lot of confidence.

SUB-20 is getting closer. 👀🔥

📌 SAVE THIS for your next interval session.

What’s your fastest 1K?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Rather Waldstadion by @jonas__m8rtini

54

37

7 days ago

I CAN RUN 16 KM/H.
SO WHY CAN’T I RUN SUB-20? 👀

Because running fast for a short period is NOT the same as running 4:00/km for 5K.

16 km/h = 3:45/km.

I can run that pace.

The challenge is turning that speed into sustainable 5K performance.

So these are 3 sessions I’m focusing on right now:

🔥 1️⃣ INTERVALS
5 × 1 KM
@ 3:55–4:05/KM
⏱️ 2–3 MIN EASY JOG

Build the ability to run around race pace with control.

⚡ 2️⃣ THRESHOLD
3 × 10 MIN
@ 4:25–4:35/KM
⏱️ 2–3 MIN EASY JOG

Make faster running feel more sustainable.

🏃 3️⃣ LONG EASY RUN
60–80 MIN
COMFORTABLE PACE

Build the aerobic base that allows you to hold your speed when fatigue kicks in.

The goal isn’t to prove how fast I can run.

I already know I can run fast.

The goal is to make that speed useful over 5K.

20:35 is my current PB.

SUB-20 is still the goal.

46 years old.
Still chasing 4:00/km. 🔥

📌 SAVE THIS if you’re working towards a faster 5K.

Which one are you doing this week?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Düsseldorf, Germany by @jonas__m8rtini

60

28

9 days ago

13.3 KM/H.
TOO SLOW FOR SUB-20?
THINK AGAIN. 👀

13.3 km/h is around 4:30/km.

And yes, this was a THRESHOLD session.

You don’t need to run every hard workout at 4:00/km to run a sub-20 5K.

Actually, one of the things I’m working on right now is making faster running feel more sustainable.

🔥 MY CURRENT SUB-20 BLUEPRINT

🏃 MONDAY
EASY RUN
45–60 MIN
Comfortable conversational pace

⚡ TUESDAY
INTERVALS
5 × 1 KM
@ 3:55–4:05/KM
2–3 MIN EASY JOG

🔥 THURSDAY
THRESHOLD
3 × 10 MIN
@ 4:25–4:35/KM
2–3 MIN EASY JOG

💪 SATURDAY
STRENGTH
Full body
Moderate volume

🐢 SUNDAY
LONG RUN
60–80 MIN
Easy, controlled pace

FRIDAY = REST / RECOVERY 😴

⚠️ IMPORTANT:

This is NOT a beginner plan.

You build towards this.

Start with shorter intervals, easier paces and less volume.

Your threshold pace should also be individual.
4:30/km might be right for me, but it won’t automatically be right for you.

The goal isn’t to run every workout as fast as possible.

The goal is to build the fitness to eventually HOLD 4:00/km for 5K.

20:35 is my current PB.

SUB-20 is the goal. 🔥

📌 SAVE THIS if SUB-20 is your goal.

Come back to it when you plan your next training week.

👥 SEND THIS to someone chasing their first sub-20.

What’s your current 5K PB?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Evo Fitness by @jonas__m8rtini

66

23

10 days ago

46 YEARS OLD.
STILL DOING PULL-UPS LIKE THIS. 👀

After 10+ years of calisthenics, I care much more about quality than just chasing reps.

Full range.
Controlled movement.
No kipping.
No swinging.
Just clean pull-ups.

A simple upper-body session I like:

💪 PULL-UPS
4 × 6–10

🔥 DIPS
4 × 8–12

⚡ PUSH-UPS
3 × 15–20

🎯 Rest 1–3 min between sets.

The goal?

Make every rep look like the first one.

You don’t need fancy equipment.
A pull-up bar and some consistency can take you a long way.

📌 SAVE this for your next outdoor workout.

👥 SEND this to someone who needs to get back on the bar.

46 and still improving. 🔥

How many CLEAN pull-ups can you do?

👇

🤖 Created with AI assistance and reviewed, edited and personalized by me. taken in Düsseldorf, Germany by @jonas__m8rtini

43

28

12 days ago