Stefano’s Log

[Stefano]

Easy Run
- 12,00km
- 01:09:11
- 135 Avg Hr

+ SAM Routine

[Stefano]

Easy Run + 10x100m Strides
- 20,00km
- 01:48:22
- 142 Avg Hr

+ Full Body Strength Routine

[mike_el44]

Hi, I'm new here (on the forum). Could you write more about SAM and FullBody Routine you are doing?

Mike

[Stefano]

Hi, I'm new here (on the forum). Could you write more about SAM and FullBody Routine you are doing?

Mike

Hi Mike

Some infos about me: I’m a competitive long distance runner, I race from 8k/10k to Marathon. I’m currently running 138km pw (about 85 miles pw) in a base building phase before starting a Marathon Block for a December race.

Running is my absolute priority so Mobility and Strength routines are an useful tool to prevent injuries and improve my running economy.

SAM routine is a Core/Hip Strength/Mobility routine outlined by Jay Johnson and I benefited greatly from doing it 5 times a week (on my Easy Days).

This is the exact routine:

https://youtu.be/8_hWG1WfJ-o?si=ItlplPU6xdcAA6d_

After Hard workouts (tempo/intervals etc. so 2 times per week) I lift weights with low reps and high weights choosing what I have found to be the most beneficial exercises for me and my weaknesses. Currently my strength routine is:

KB Bulgarian Split Squats 2x5
KB Single Leg Deadlift 2x5

Weighted Single Calf Raises 2x10
Weighted Seated Calf Raises 2x10

Weighted Push Ups 2x5
Weighted Pull Ups 2x5
Ab Wheel 2x5

If you need more infos don’t hesitate to write!

Stefano

[Stefano]

Easy Run + 10x12sec. Hill Sprints
- 19,00km
- 01:46:32
- 138 Avg Hr

+ SAM Routine

[Stefano]

Medium-Long Run
- 21,00km
- 01:52:21
- 141 Avg Hr

+ SAM Routine

[Stefano]

Easy Run
- 19,00km
- 01:51:02
- 129 Avg Hr

+ SAM Routine

[Stefano]

Easy Run
- 19,00km
- 01:48:35
- 131 Avg Hr

+ Full Body Strength Routine

[Stefano]

Long Run
- 02:30:13
- 28,00km
- 139 Avg Hr

+ SAM Routine

[Stefano]

Easy Run + 8x100m Strides
- 12,00km
- 01:04:37
- 139 Avg Hr

+ SAM Routine