Stefano’s Log

[Stefano]

Hi. I want to ask you about something. What do you think about running daily, say 6x a week for 30 minutes in low-intensity?

Hi, before answering your question, can you tell me your goals running-related?

[mike_el44]

Yeap, there are two. The first is to run 3k under 12 minutes, the second is to finish a marathon. Both goals scheduled for the next year.

[Stefano]

Yeap, there are two. The first is to run 3k under 12 minutes, the second is to finish a marathon. Both goals scheduled for the next year.

For your goals, low intensity running (with maybe some strides 2xweek) is very good to build a base….then, when you have built a sufficient base, for the 3k some faster work is needed. If you want to stay with TB, I find that OP Black Pro could be a very good match. The running workouts I would personally choice are:

1 Tempo Session (Fast 5)
1 Speed Session (600 resets, Oxygen Debt, hill sprints etc.)
1 Long Easy Run
1 Easy/Recovery run on the 4th day

If you put the work, I bet you could run a 3k under 12min. When the 3k becomes your main goal, you have to manage your strength work in order to not interfere with your running workouts…

The Marathon is a different beast…strength wise, my selection would be a very bare bones Fighter Cluster (as in Green Protocol Book so FSQ/OHP/PU) with a specialized marathon running program (with, at least, 12-18weeks towards your marathon goal)

[Stefano]

Easy Run + 2x6x150m Strides
- 20,00km
- 01:45:45
- 139 Avg Hr

+ Full Body Strength Routine

[Stefano]

Double Recovery Run
- 11km AM/10km PM
- 00:56:38/00:51:50
- 144 Avg Hr/141 Avg Hr

+ Myrtl Routine

[Stefano]

Double Recovery Run
- 11km AM/10km PM
- 00:58:46/00:52:18
- 135 Avg Hr/138 Avg Hr

+ Myrtl Routine

[Stefano]

Easy Run + 4x100m Strides
- 16,00km
- 01:24:17
- 135 Avg Hr

+ Myrtl Routine

[mike_el44]

Bro, your runs are impressive.

[Stefano]

Bro, your runs are impressive.

Thanks!

[Stefano]

Medium-Long Run
- 21,00km
- 01:44:36
- 152 Avg Hr

+ Full Body Strength Routine