How I trained for The Fan Dance (and what kit I used) 

Brilliant video thanks for taking the time to share it with us Jack

Thanks Jack. valuable content as always

Just discovered your channel and subscribed, been into fitness all of my life, 60 now and finding it harder takes longer to recover but still love it, will continue to watch you.

Thank u for always inspiring J

A very informative and well put together video Jack. Enjoyed watching this. Keep up the good work and look forward to watching future videos! 👍🏻😁

This and the Fan Dance video are really well-produced and communicated!

Very interesting, thank you Jack!

Thanks Jack, a great series of videos. I'm looking at completing it next year.

Really liked this video which I stumbled across. As a 62 year old hiker i’m still interested in improving training and getting new ideas. This was full of those. I also appreciated the honesty

Great research and info

Very insightful! Great content

Congrats on completing the Fan Dance, those shoes look awesome.

Great video with SOLID INFO I'm incorporating your training methods to get ready for my Spartan.. Thank you!!!💯💯🐐🐐

You've got me back running stretching 💪

Well done 👏

Really liked the insight of this video gives. Explained to detail. Hopefully when I'm 34 I have your fitness level is quite astonishing.

Well done great info

This was really good!

Nice one. More electrolite should help with the cramps but could also be youre just not used to doing up to 13+ miles. A few unweighted 10mile runs would help. Also pay attention to nutrition in the week leading up to these events, hydrate and eat well. Trying to guzzle water the day before or during the event is a surefire way to wash out all your electrolites.

Inspiring video, I live with chronic back pain plus sciatica but I try to keep as fit as I can. I'm always looking for different training regimes to elevate my level of fitness, I'll be exploring your channel for ideas and motivation.

this is so inspiring…I don’t think I’ve ever run more than a 5k. I’m gonna start training to try this in couple years 💪

Hey Jack, What a great job you did in this video. Im 66 and strength train and Ruck alternate days carrying about 30lbs. My aim is to get fitter and have ago at The Fan Dance. I have done some hill work in the past, (Munro Bagging) also have done Pen-y-fan but this was many yrs ago and now Im retired I have a new passion for this, I think what your saying is you need to be hill fit. Which obviously means getting out there and putting the hrs in. Thanks great content.💪💪💪

Great to see you Jack and well done on the Fan Dance. We’ll see you back soon for Loadstone Aptitude. 🇬🇧⚔️

Great insight into your training! Wll done Coach, unblelievable achievment!

Love this thank you especially as it is in uk rather then seeing USA based rucking content. Please do more rucking content maybe a beginner guide to starting rucking for fitness

Awesome 👏👏👏

Brilliant video, most useful, I took part in my first Fan Dance the day before you, I 'm going again next year.

Good video and tips. I'm doing a Spartan trifecta and I'm using a similar schedule. Rucking is my secret weapon 😅 Keep up the good work.

Good video mate. Nice to see a professional approach to training and racing, it obviously worked sub 3.30 is shifting 👍

Nice content❤ Keep doing👍

I gave the pen y fan fan dance route ago today ready for June.. fair to say it destroyed me physical and mentally. Iv got a lot of training to do by then and your video has very good advice 🙌🏽

Awesome Jack, not just that you did that, even more the backstory and walking the talk mate , well done👊🏻

Thanks 😊

Amazing time mate 3.17!! Fantastic effort, Did mine 3.38 in july nearly killed me, actually found hitt classes helpful just for that exlplosiveness of movement with the pack uphill. Again congrats 👏

I have been training for two challange walks i am doing this yesr, covering the same hills around the Chilterns you have. Nothing on the scale of the Fan Dance, but a challange for me. Interesting to see that what you are doing is what I am doing (but your training way harder than I need to). Enjoyed the training and the Fan Dance videos. Thanks for sharing.

Amazing, hope you carry on with more videos. I’m Now a mid aged fat veteran who can’t even do a few pull ups or run 200m without being out of breath. I think I need to do something about it. Be great to see some fat to fit vids from you for people with injuries

Nice work re the FD. I did this route the other day - but not with a very heavy pack… Great day out.

Great video my first Fan Dance this summer and I am going to follow your training advice do you have a link to the strength sessions you where doing? All looks spot on

Awsome, great nfo

I have found there's nothing like time on hilly trail as the very best training of all for such things but of course that isn't possible for many people. I fast packed (run/hike with 10-14kg pack) several hundred kilometres in 11 days a few years ago when I was 53-54. I had a race across the Pyrenees so trained there at the very end cos we dont have big mountains like that in Australia. But trained specifically for 18 months in my local hills and finally as a big final test before heading to Europe ran the Larapinta Trail (230km/7000m total ascent in the Northern Territory in Australia) in 4.5 days unsupported. I use an Adventure Racing specific pack that is designed for this kind of running adventure called Out There USA. Can highly recommend. No injuries, no blisters aside for very sore feet after the Larapinta. It was a great dress rehearsal and allowed me to test all my hydration and nutrition (all vegan) The interesting part was too that an Italian medical research team tested a bunch of us before and after the Pyrenees run and I was the only one who gained muscle and was adequately hydrated (as well as losing fat which we all did obviously!) There was only 3 vegans in it of 300. 80 finished and 2 of us did. I miss that kind of big gnarly adventure but at 61 Ive dropped down to events I get to sleep more than 2 hours a night 😀

Hi Jack! Love the videos on this man! If you were to do it again, would you do it in hiking boots with a higher ankle or low hiking boots, or what would you recommend. Signed up for this July.

Amazing. Great tips and wonderful explanations with no filler for video length stretching. Also helps me to have a perspective on my own progress and where my training has led me thus far. I really really think the final essentials are very good wool socks and lots of salt or electrolytes. Office people should not overdo salt but athletes need way more than they consume and it shows. They get cramps AND look shredded. In the military they dont care what kind of carbs they consume and still do these tabs on a regular basis with shitty gear. Some say that salt tablets have saved them. But since salt intake can make you retain more water weight, many choose not to. Thanks again for the wonderful video

Looking to do this challenge june 2024 ❤ thanks for the heads up 😮

Can you do a video on how to track your cardio with fitness watch so you know how to max out my potential and progress? Be great for the fan dance challenge inspired me 😂lol

Excellent videos on the Fan Dance! Do you think preloading with Taurine could have helped mitigate the cramps?

As an alternative to gels and electrolytes I would highly recommend giving Tailwind a go.

Liked and subscribed

Great video jack. Just done the fan dance weighted yesterday, very uncomfortable with my bergen. You mention the gr3 from goruck. But on their site it doesn't seem to be the same rucksack, as it has no hip belt like yours?

HI Jack how do you calculate the amount of carbs you need ? Great content by the way 👍

hey man if you do it again or plan on doing other things like this you should look at red on socks the CEO is a former British para and knows about tabbing and hes made the best socks for it

I will be doing the fan dance summer edition 2024

Hi Jack. I really enjoyed your videos on the FD. I'm doing the winter edition in Jan 24 (although with a different provider); I'm curious on the load you carried. The DS instructions I've received are very specific that an 80 - 100l Bergan will be required to carry the mandatory kit list. To be honest, having gone through it, I can see why. I'll be carrying an issue PLCE bergan and its going to be full (35lb + food and water). How did you do it with a 40l pack?

❤

MAKE MORE CONTENT MAN :)

how did you access the pouches on the ack of your kit while keeping the pace of the run???

What time did you complete the Fan Dance in. It is not audible on the video.

How many miles was ur Park run and did u do it with weight?

What speed on treadmill. And did you use full45lb weight in tread mill

HR 150 zone 2?

I;ll be honest and admit I'm struggling to believe you could get all the required "realistic" kit (eg sleeping bag, complete change of clothing incl boots, 5l of water etc etc etc), in the small 45L rucksack - most people doing the fan dance are carrying 70+L (eg 100L)rucksacks in order to get the required "realistic" kit in to make the min weight. What was inside the 45k rucksack (ie did you add any dead weights to make the required weight in such a small rucksack). Before the haters say I don't know what I talking about , I have done the Fan Dance 4 years ago (admittedly far far slower than Jack, but I am giving him almost 20 years) and there was no way I could have got the required kit inside a 45l rucksack. Maybe the rucksack is like a tardis?

How heavy was the rucksack?

Jack, just use a military bergan, military boots and clothing.

You're obviously ridiculously fit but I think you should clarify your definition of zone 2. When people talk about "zone 2 training", it is generally defined as zone 2 of the 5 zone model whereas you are using zone 2 of the 3 zone model which is an entirely different physiological training zone and certainly not suitable for multiple hour sessions for the average person.

Get a t-shirt that fits mate

Why are you dressed like a soldier?