03/01/2026
1️⃣ Split your year into different running phases.
As you get closer to your race, your training should start to mimic the event. You don’t need to go all in all year round, even if you have a few races planned.
2️⃣ There are five heart rate zones.
You don’t need to run as fast as you can every time to get faster. Using different workouts in different zones helps you build your engine without burning yourself out.
3️⃣ Increase your mileage and speed in different running blocks.
This also applies to lifting at the gym. Lift heavier when your mileage is low, and reduce the load as your mileage increases.
02/25/2026
If you look at my stats my average speed is never very fast.
The truth is that i do always a warmup and cool down in Zone 2 and i do specifics workouts every time i run.
I see so many people running too fast too often just to look good on social media, etc.
Took me a while to understand that if you want to run consistently you need to run with purpose.
02/21/2026
I love running but what i love the most is to not be injured. Took me a while to understand Volume VS Intensity.
-I am planning cycles, not weeks
-3 gym sessions and 4 runs, not running everyday
-One of the big 3(Squats, deadlift, bench) and a full body workout lifting 70-80% of my body weight instead of lifting heavy all the time and increasing the weight weekly.
-My runs are quite similar every cycle(Easy, tempo, Vo2 Max, long run)
-My long runs are the double of my easy runs.
Consistency and planning the long term game is more important and clocking intense workouts.
02/13/2026
I think that’s how it works 🤷🏻♂️
02/13/2026