How Did Kofuzi Break Sub 3 At Toyko Marathon?!

[@kofuzi]

thanks for the analysis, Andy! It was a nice trip down memory lane. (I also thought I had done a lot of bike work during this block, but apparently that was to prepare for a different race.) a couple of notes: if I do a double threshold: the evening session is 20 minutes at closer to half marathon effort in the evening, with about a mile of warmup and cooldown on each end. I do it on the treadmill so that it takes up less overall time out of the evening the reason I started doing double thresholds: I wanted my session days to be a bigger stimulus. more stimulus results in more compensation, assuming you can recover from it. so my normal 6x6 T gives me 36 minutes of work. but if I do a double session day, then I get about 56 minutes of threshold (T) work. and then I still give myself two days to recover before the next big day. on that extra long run in Japan during the taper: I got lost in Tokyo and the run I planned ended up being a lot longer than I wanted on the 6x3' T with 30s rest during taper: that was an experiment. immediately after the workout I realized that it was a bit more rigorous than I would have liked to clarify on moderate efforts: the "Boston" loop that I run is just shy of 4.5 miles long. when I do 2 laps moderate, I intend for that to be marathon effort.

[@TheFODRunner]

Thanks for the notes and appreciate you being open to me doing this! The clarification on these runs is fantastic, thanks! My prediction for the year (as I mentioned in the video)... big marathon PB incoming after this weekends Half!

[@emanuelsantos5585]

​@@TheFODRunnerin Sevilla Next month thats my goal I'm running for!!!!

[@Stevenc1984]

Kofuzi gets some incredible race footage even when he's racing all out and the quality of his race weekend videos for a guy who's self filming is unmatched.

[@TheFODRunner]

Couldnt agree more... from day 1 when I found his channel, it has always been a top 3 running channel of mine... rarely miss a video of his

[@TravelRunner]

Great video, Andy. The consistent volume Mike runs has helped him become a beast of stamina in the marathon. So many of his runs are 90+ minutes. He's also out running essentially everyday, which speaks volumes to his durability. Mike has definitely keyed in on what works for him. Watching this training recap has gotten me excited to run Tokyo this spring! I'm nowhere near PB shape but it should be a fun experience, nonetheless.

[@jefflessenberry6632]

I can't imagine not taking a day off @ 56 years old. I have learned the hard way that my body needs recovery days even more now. Enjoy that training model while your body can tolerate it.

[@jlrodriguez10]

I am thoroughly enjoying this format of video. Great content.

[@TheFODRunner]

Thanks!

[@TimGrose]

Interesting Andy. I always noticed that he runs his easy days very easy although his "feet cam footage" is deceptive as that always looks like he is going for it as always looks like is on his toes! I had not picked up at all on the double threshold days and generally more sessions than I thought. Suggestion for you is to include a summary week chart say including miles for the week, number of run days, longest run and number of session days. I would say consistency is the key take away there.He hasn't been injured for a good while, doesn't over race and/or do high risk "all out" sessions. I think I have heard him say before he is not fully motivated by performance although good to see a HM PB the other day. Agree with that and if he is motivated that a little more variety might at least maintain that motivation.

[@TheFODRunner]

Thanks Tim and good suggestion on the weekly chart. Yeah I dont think he chases PBs on a regular basis from what I can see.. I think he just loves to run and the PBs are coming with the continuous work, but I might be wrong? He took this houston block quite seriously to be fair and was good to see him implement a couple of sages workouts!

[@TimGrose]

@@TheFODRunner i like the fact he has done a good training block and went for a PB etc etc. Personally I feel that the I ran round yet another marathon major just to get the medal type vids have been a bit over done in recent months.

[@kofuzi]

if it looks like I'm running fast with a daily trainer, it's typically from doing strides in the middle of an easy run. it's pretty much the only time I ever do strides.

[@TimGrose]

@@kofuzi I do often wonder surely you only run with the pole extended for very short periods else that would be very hard work. And yeah who typically films themselves going slow! I I have noticed even holding up a Shorty Stick and saying a few words that my HR might go up 5 bpm.

[@jimgoldie4338]

Another great vid sir and appreciate the km conversions!😉 Looking fwd to Matt up next!🙌🏻

[@TheFODRunner]

Thanks!

[@joganrosh5011]

Nice one on the min per km conversions, Andy 👍👍👍

[@adamfeerst2575]

As you said, it’s important to note that this comes off of years of training. For marathons, another longer races, I think it’s the sum of training over years, not just the approximate training cycle.

[@TheFODRunner]

💯

[@michaelsesler1158]

well done. this is an interesting series. lots of runners for you to review.

[@TheFODRunner]

Thanks buddy!

[@al_conroy]

Another interesting video Andy, any chance you might put these spreadsheets into Google drive and share them out? If not no problem.

[@TheFODRunner]

Theres no reason why I cant... will see what I can do

[@garethevans2499]

A really interesting video, underlining that consistency is key (and if that consistency is built over long distances at the same time, all the better). Kofuzi did have knee issues back in the day but worked, again, consistently to address them. Enjoyed the vid and analysis, my two go to Running Tubers in one place.

[@McLeod573]

Hi Andy …Interesting analysis … just waiting for the next one 😉… I did 3h01 in Paris last year with max 75km/w… hope to break sub3 with max 90km/w this year lol 🙏😜

[@themechanic4409]

Breaking down different runners training blocks is interesting. There are many different ways to train depending on how a person responds to the training. Sometimes it is trail and error.

[@TheFODRunner]

💯

[@mister.myoung8601]

Andy, great series loving these. Are the templates you’ve created available anywhere? Also be good to see Ben Johnson’s training analysed as well. Top work

[@IRunDaily]

Loved that - really interesting deep dive, especially as the times they are running resonate. Consistency is obviously key and that big aerobic base he has built over the years. Inspiring to watch and gives me hope that a sub 3 is not out of reach... Yet!

[@MarkSmith_Best-Athletics]

Making me wonder if I will need to run consistent 80+ mile weeks throughout a plan rather than building to peak weeks of 60 or 70+ mpw if I want to give myself a shot at Sub 3.

[@Manuel-901]

Like to Andy and the Like to Kofuzi. A nice day for everyone.

[@Regimeshifts]

really enjoying these

[@TheFODRunner]

Thanks

[@jonathanwatkins447]

Great video. Keep up the great work. Fun to see

[@TheFODRunner]

Thanks 🙏

[@teresavanlokven9767]

Hi Andy , Kofuzi seems to have no heady expectations, he's a realist. More of us (my self included) should follow his 9 day approach going forward. Will be interesting to see Matt's analysis, he clearly worked hard and the stars allied on his 2.24 but I think that for him that is as good as it gets and long should he be proud. Ian

[@TheFODRunner]

Thanks Ian, yeah to be honest… if I could work it into my life, I’d prefer a 9/10 day cycle! I reckon it gives a good chance for the body to recover and also makes you feel a bit fresher for the quality session work! Matt’s is being pieced together as we speak

[@fletch9210]

Another great video Andy. I ran a sub-3 marathon last year having never run over 100km in a week and with far less consistent training for various reasons. It's interesting to see the different approaches. Shows the need to make training plans work for the individual and their lifestyle.

[@TheFODRunner]

Thanks... yes its very possible to run sub 3 on less mileage... but then I would argue that he has made himself quite robust with all the mileage, swings and roundabouts I guess!

[@apollocreed3263]

​@@TheFODRunnerplus factor in age . Mike is over 40

[@MarkSmith_Best-Athletics]

​@@apollocreed3263 Is more mileage required for older runners do you think?

[@apollocreed3263]

@@MarkSmith_Best-Athletics as you age , you slow down , lose muscle mass , so as you age , you either need to train more to stay as fast , or simply accept that with age you will get slower .

[@MarkSmith_Best-Athletics]

@@apollocreed3263 Yes I understand the loss in muscle mass but surely more strength/gym work would be best for that rather than increased mileage, also training smarter rather than longer? All genuine questions as I hit 50 in a few weeks time and I still haven't given up hope that I can maybe still go Sub 3. Peak weeks in my training usually hit 60+ mpw and I have done a few 70+ Wonder whether an increase to 80+ consistent miles per week throughout a 10 week training block would do it, or get me further away than I currently am due to over doing it.

[@Justin-v7x4b]

great video! Is there a link to his spreadsheet?

[@philippernst4877]

Very interesting, Andi. I really like kofuzis channel (despite he's liking the Adizero SL a lot and the Boston12 not enough. How dare you, kofuzi 😅) but interesting that his easy HR is at 138 /9:17 mile pace which i think he should be able to bring down quite a bit with more low heart rate training. But Sage advised for a little more speed and who am I to question this as we all, at the bottom of our hearts, wanna see kofuzi being coached by a serious runner like stephen gnoza for a no days off & all speed day epic Marathon build!

[@mr_randomguy156]

😂

[@TheFODRunner]

haha now that would be a coaching partnership match made in heaven!!

[@Trailrunner1978]

Thanks again for great analysis! Amazing consistency. I actually train very similar, but lower volume. Much easy and one or two tresholds per week. I agree 6x6 min is one of the best treshold workouts. One thing thats maybe missing: There's few shorter repeats. Maybe there should be some more 400 and 200 repeats? Same as me. Maybe winter weather is one of the reasons. I really feel one of the most important things when analyzing other people's training it says something about and inspires your own training. But the consistency of Kofuzi is very impressive. Great stuff. 💪

[@TheFODRunner]

Glad you liked it 🤝 yes it created a strong foundation for him… I agree that short top end speed work would be ideal to be the icing on the cake!

[@Trailrunner1978]

Yes indeed!​@@TheFODRunner

[@jacobvandermeulen1970]

When commenting on a training regime, I think age matters a lot. I guess Kofuzi is about 44 years old, and has been running seriously for more than 10 years. The scope for improving speed by doing more speed sessions is not very big for him. Secondly, a 2:56 marathon, compared to his 1:26 halfmarathon, shows Kofuzi's strength is endurance, and not speed. Maybe he could runa very decent 100K! Maybe he simply prefers to run and train for marathons over any other distances, probably also wiser commercially. I agree with you that for future PB's in the marathon he should emphasize faster running in his training.

[@TheFODRunner]

Yes great point... age should be taken into consideration. I do also agree that endurance is his strength, however I do feel that at 44, hes got plenty of time to still get some huge gains for speedwork, I dont think he is at a turning point where it will be harder for his body to adapt... i'm not saying he should, because what he is doing is clearly working for him, just saying he could if he wanted too. I get the vibe from watching his videos that he just loves to run and would rather make sure he can lace up every day rather than punish himself with speed work on a more regular basis... but I do think theres a big marathon PB in the tank for him very very soon!

[@luyi3086]

Very interesting approach that maybe can be used for whom has already a very good built base and can plan early as much as in kofuzi plan, the speed works.

[@TheFODRunner]

yep!

[@shuminfan101]

Hi Andy, will you have a shake out run for London marathon? A lot us want to meet you there!

[@TheFODRunner]

I was planning on going up to London later on saturday afternoon but if theres enough interest then I would be up for doing a shakout, or collaborating with someone else for a shakout! Would be a great idea

[@shuminfan101]

@@TheFODRunner great! Your Newport training series are wonderful, thank you for creating such an awesome series. my friends and I are from USA , finally getting a ticket to London, hopefully we get to meet you in person! We understand London is an important race for you, so if it’s too much a hassle, feel free to say no. We all want you to PR again! ❤️ You!

[@TheFODRunner]

@@shuminfan101 ah that’s amazing thank you… if I can make something happen I will for sure!!

[@cristian-adrianfrasineanu9855]

According to JD running formula you should prioritize Q1 as a long run and keep Q2 and Q3 as T or R/I alternatively. Looking at his schedule looks like too much anaerobic work and not a lot of threshold. What are your thoughts Andy?

[@TheFODRunner]

I think JD has pioneered some great training over the years and coached some great atheltes... however I would say things have advanced since his running formula book was published and there are lots of new coaches blending training methods together which are producing some great results... I would say, if anything, Mike approach is quite polarised... especially if you look at his HR's on his runs... 6/9 runs are easy and in terms of time, a rough average would be 9 hours out of his 12 hour weeks (average 90 minute easy run).... so thats 75% of his weekly time spent in the easy zone. Then some of his long runs are just easy/moderate so again, thats just zone 1/2 and nothing more... so its quite a balanced approach. In terms of threshold work... all his 6x6 mins would be threshold and they were the bulk of his workouts, the only other standouts were his yasso 800s which he did twice and that was it... so if anything, I would say theres a lack of anaerobic work

[@cristian-adrianfrasineanu9855]

@@TheFODRunner makes sense after checking each workout it looks like he used the term "speedworkout" for threshold and marathon pace workouts which indeed it seems he goes more on the aerobic/threshold side and lacking some anaerobic load (maybe he does some gym and that would compensate for that)

[@jameschaves5723]

Mike is easily a sub 2:50 guy but I respect the fact that he runs many races for fun. Seems like he enjoys the process and community very very much!!! We could all learn from him

[@timtrenholm3698]

Really shows a very basic game plan someone can implement over a 3-4year period. Base build/low HR for a year, build volume with limited intensity for a year or 2-3 blocks, then incorporate more speed work (80/20) at similar volume, then add in S&C to attack your weak spots. Then the real work begins LOL.

[@craker4658]

What sort of volume are you running off Andy? Kofuzi's 80 mile weeks sounds alot (but he just smashed 3 hours so if that's what it takes...)

[@TheFODRunner]

On Average its around 50/60 mile weeks.. it goes up to 70 mile weeks during peak marathon training but then through the summer it was 45/55 mile weeks for speedwork, so it yo-yos a bit

[@bendigeidfranemmanueljones5694]

I was amazed how slowly he ran. This faster than me person. Amazed. Trotting about in the 9s. I'll do that then.

[@TheFODRunner]

He is very disciplined at keeping his easy days easy, its a great thing to see

[@TimGrose]

When I think about perhaps no different from quite a few elites who I see regularly doing easy runs at 7 something pace then go sub 5 on race day. I also noticed that those 9 min mile runs are still decent time on feet runs which I feel is very important for marathons. He isn't going out for say 30 mins and posting just over 5K to make the training diary that day appear "complete".

[@TheFODRunner]

@@TimGrose yeah I am actually very jealous of this… I’d love to bank 90 minutes every day and I’d much prefer to do singles as well!

[@TimGrose]

@@TheFODRunner it is "sort of" what I have been doing with Matt for a while now - easy days typically an hour and sometimes it creeps a bit past. My "problem" is that 9 min pace does feel ultra slow so I don't typically run that pace but could be as much vanity as anything. Also probably "old age" but these days low 8 pace still feels am clipping along nicely and generally my "real" easy pace has slowed in line with the decline of my race times. So for me easy probably ought to be 2 mins slower than MP but often we kid ourselves into thinking a 1 min differential is still easy when probably more like steady. Also if you manage at least an hour in one run (and certainly 90) I kind of think that was plenty enough for today!

[@bendigeidfranemmanueljones5694]

I just did 100 mins @ 8.45. But only because it was deep snow. Must try less harder. 2.56 will be fine by me.

[@aduccinose]

I wonder if his body would respond better by getting rid of an easy day and letting the body have a full day of rest.

[@ratherrapid]

does anyone do Kipchoge training?

[@TheFODRunner]

If I had his exact schedule I’d do it… there’s lots of documented training of his floating around the internet but I’m just not sure how trustworthy the source is, so I won’t embark on it unless i get some credible training from a reliable source haha

[@InfiniteQuest86]

Patrick Martin is interesting conceptually, but probably not from a training perspective. Just high consistent mileage.

[@TheFODRunner]

Yes… he intrigues me… I might do his

[@bendigeidfranemmanueljones5694]

And doesn't bother eating or drinking

[@franklehouillier8865]

You know that he had already done it at Grandma's though right?

[@TheFODRunner]

Honestly… yes… but for some reason when I was making the video it slipped my mind… then when I was uploading it I realised he’d already done it! I think the fact he smashed through it made it stick in my memory more!

[@bendigeidfranemmanueljones5694]

Floberg runs 2:39.

[@TheFODRunner]

Yes! Great youtuber

[@alfdickinson1971]

Do less 6*6 the Kofuzi/JD classic! Noooooooo