Why I Choose a 9 Day Training Cycle

[@matthewvillegas6494]

Congrats on being featured on Runner’s World! 🙌 Keep it up and hopefully see you at the next marathon

[@kofuzi]

Thanks so much!

[@pmhwong]

@@kofuzi Kofuzi, just curious since you run so much, what's your resting heart rate?

[@cocopoco2006]

I actually did something similar when I was training for Chicago 2023 due to shin splint and plantar fasciitis. I needed more recovery days before I can do any hard effort sessions and I did long runs every 7 to 10 days. I felt guilty about not doing long runs every 7 days, but now I feel better. 😊😊 I also ran 4:15 which was my pr

[@joshuasmith1215]

I like this way better than sticking to 7 and doing your long runs on the weekend. It's nice to have energy left to do your other hobbies on the weekends.

[@dimitar297]

He doesn't even take one day off.

[@Masters_Sprinter]

As a Masters runner (58) I've been using a 10 cycle for a while now and it works really well for me in terms of getting all the different workout types in per cycle and also having enough recovery. Within a 10 day I can easily get in a Vo2Max, Tempo & long runs along with some easy stuff and strength work. I know a week is just a man made concept but it is engrained in our psyche from a working week perspective and I used to get stressed thinking I didn't have enough days for a decent recovery schedule. Glad it's working for you as well.

[@ericw920]

I’m glad to see you made this video. As someone who’s constantly getting injured doing traditional 7 day cycles I’m trying a McMillan 10 day plan for CIM

[@SPihlaja]

I basically have come to this exact conclusion after London for myself, although I'm moving my long run block around depending on when I have more time. So far 10/10. Loving it.

[@kofuzi]

great to hear!

[@Drew.Whitcomb]

This is really intriguing to me. Especially the benefit of extra recovery time between hard workouts. Thanks for sharing.

[@johndillinger15]

I also do 9 days cycles. I split the 9 days cycle into 3 nanocycles. I then can shuffle the 3 nanocycles in a way that the Longrun always falls on a weekend. Within one nanocycle I also allow some flexibility to shuffle runs around to fit my life schedule.

[@kofuzi]

Nice

[@aidanoc19]

As a track runner, in my 20's, I often did 3 workouts a week and tried to do a long run too. Crazy, crazy stuff. Strangely (not) I had a coach but got injured a lot and felt I never ran as well as I should've. I like this idea but suits me more at the moment to run a 7 day cycle as weekends are my free days. I've heard of 10 day cycles but must admit this is the first time I've heard of 9 but the rhythm makes more sense.

[@vincewarne228]

I like the style of long run with multiple marathon pace efforts - you take a lot of confidence into race day that way I reckon.

[@kofuzi]

it's been helpful for me

[@gregwhittier5206]

After I stopped running marathons and focused on shorter distances, I went away from plans and wasn't constrained by the almighty weekly long run. I just ran a bit faster/longer when I felt recovered from the previous faster/longer session, which turned out to be around every 3rd day. I dropped a minute off best PR (10 miles) within a few months of starting that. I was 39 then and am now trying to get back in shape at 52. I might need more than 2 days between now. We'll see.

[@PinkPineapplesRemix]

Kofuzi, that thumbnail is IMPECCABLE -- A quick glance, and it easily conveys what's great about a 9 day training cycle. Great job conveying info!! Now time to watch the vid :)

[@kofuzi]

thanks!

[@DMGC529]

Smart. Big fan of the 10 day cycle. You actually give your body time to adapt to the stress you put it under and you feel better on your session days. Sticking to a 7 day cycle really makes no sense when you think about it. It also means you can exert yourself on long runs if need be as you have the extra time to recover.

[@justanoldfashionedrunner605]

since my retirement i do 3 cycles per month. So it is either 10/10/10 or 10/10/11 ( 10/9/9 in February) . Within each 10 day /11 day period i do one long run and 2 types of fast running. I feel i get a much better recovery than in a 7 day cycle

[@luimulder3768]

I think it's great that you're adding strength training to your regimen. I found that squats are the best exercise for legs. And I learned that either have good weight lifting shoes with a steep drop or put two plates on the floor so that the feet are in a plantar flexed position. Give it a try!

[@SarahLUnfiltered]

Love the idea of this - especially with having more rest days in between the hard sessions. I might try this out for my next build coming up!

[@highseastrader4190]

Thanks for sharing. Maybe I'll try a 10-day cycle by adding just a rest day at your 9-day program.

[@cavu9lane]

Just found this video. I like this idea and may incorporate something similar. Im 55 and find that my body needs longer time to recover if run more than 4 days/week. I like this plan with having two easy days after each key workout session.

[@liiinnnyyy]

So interesting! I was always curious how you structured your training and whether you had a coach or self-coached. It's rewarding to be able to find what works best for you through trial and error.

[@kofuzi]

I like to tinker

[@markwigglesworth6960]

Many thanks for this video. I have been looking into this type of routine and I think it will suit me to try! I have been feeling a bit stale mentally and physically especially in workouts. My club switched their morning session to an evening session which doesn't suit. So that leaves me doing all my training solo - which I have done for ages anyway. Looking forward to a change especially having the 2 easy days between quality sessions - makes so much sense. I run everyday, around 140k per week so not really looking for more long runs. Basically, if I can improve my threshold pace - it will all be worthwhile!!

[@kofuzi]

I've enjoyed the switch

[@ericperramond3463]

Great video, and I'm going to try this next fall '23 once (?) the ultra bug is out of my bonnet. I think as I age, I would do well to space out these harder and easy days with some extra buffer space. Happy it's worked out for you as you continue to make strides in your marathons and races, Ko.

[@ngpuleio]

Good insight never thought of anything other than a 7 day cycle. I find i need to take a rest day each week though

[@greycrain1]

I like this a lot. I have just maped out 4 blocks to see how it works for me. Thank you for always inspiring.

[@TravelRunner]

I like learning about non-traditional, non-7 day training plans, so this was great. I tried something similar years ago, a 9-9-10 day (to make it 4 weeks), and I enjoyed it but it didn’t last long. It was summer and the mountains were calling so any training plan got thrown out the window. But, now that I’m in my 40’s I’ve found 7 day plans don’t allow me to recover enough, so I may have to try your 9 day plan. Thanks Mike!

[@paultimothyL]

Sounds great!! When I retire I could see myself doing this! But that's not gonna happen for quite a few yrs 😋. Thanks for another Great video again! 👌

[@mattferrera]

In the past I've always gravitated more towards strictly relatively high volume in prep for the marathon. It's a good approach for beginner runners, but I definitely feel that I need to incorporate more speed work/quality sessions vs. just spending 3-4x 2 - 2.5 hours easy on my feet for long runs in my next marathon training block in hopes of a Sub-3. I have the flexibility in my schedule so this 9 day cycle is very intriguing! Thanks for this. Are you going to keep incorporating strength during the season or just in the off-season?

[@daysandwords]

Honestly I haven't even watched the whole video yet but the inconvience of a 7 day week cannot be overstated. It works for basically NOTHING. It doesn't even fit evenly into a year, or a month (except for 3 out of 4 Februaries). I really anything that's forced into a 7 day cycle.

[@sotimak6554]

I loooooove this ❤ thx so much. Why haven’t I heard of other training cycles before?

[@abdullahalabdulsalam1342]

I planned my next marathon based on this. Last time I trained for a marathon I packed everything and ended with close to 4 hours long runs. This spreads out my runs throughout the week.

[@carrjeep7538]

Dooood. I really like this idea. I gotta try this.

[@Vo2maxProductions]

10-12 day cycle is the gold standard though 🤣!

[@kofuzi]

I'll have to look into that

[@lordstalker93]

Hey Mike, just wanted to share with you. Your 9 days training cycle had become my template to remodeled how i train & how i structured my training cycle. Thank you so much! Inspired by you, my training cycle goes like this, sticking to 9 days, my version goes like this: 1. Long run 2. Recovery run 3. Easy 4. Easy 5. Workout 6. Recovery 7. Easy 8. Easy 9. Workout Since my body need more time to recover between harder effort, i slipped some short recovery run after it.

[@kofuzi]

nice

[@scottmiller1729]

So you are OK doing a workout right before your long run.

[@lordstalker93]

@@scottmiller1729 my long run is just LSD Run. Easy pace at longer than usual distance. If im able, i will throw some stride at 1-2 final km. If not, im just maintaining my pace. The goal is to make my feet get used to run on longer duration, spent more time on my feet.

[@Itsfalcon9]

oh yeah? well i train on a 17 day cycle. try to beat that

[@davidrosenthal5795]

18 here, rookie

[@meangreenmememachine2890]

@@davidrosenthal5795 19 done, peasant!

[@Itsfalcon9]

@@davidrosenthal5795 😂

[@monstaham]

36 day cycle here Dingus🙄

[@thomasfaust9703]

But 18 and 36 aren’t prime numbers. Try a 23 day schedule

[@jasonvennard4550]

I've been doing this for a couple years now, was being coached for a while and he turned me on to it and because it fits my work schedule so well. I tend to look at it as a 3 day schedule with every 9th or 12th day being a complete day off. I work 24 hours on then 48 hours off. So work day is 4-6 miles easy before work. 1st off day is 8-12 miles easy usually with some strides. 2nd off day is 12-22 miles with assorted workouts from short repeats to 10 miles at MP on a 22 miler. I've never felt fitter but i've run into some hot and windy races the last two falls and havent really felt like i've gotten a fare shake yet at what I think i can do. PR'd at 53 years old last weekend with a 3:13 (15 miles of headwind) but far away from what i feel like my fitness is at. Half PR last fall at 1:27.

[@kofuzi]

I’m still trying to wrap my head around 24hrs on and 48 off. That’s impressive that you’ve found a way to consistently train

[@jasonvennard4550]

@@kofuzi firefighter, typical schedule for us...

[@1744HB]

I like it. As i had gotten closer to 50 ..I had read an article awhile back about Meb Keflezighi using 10 day cycles for 2016 Olympic prep, also due to recovery times

[@kofuzi]

apparently, 10-12 days is the standard for pros

[@1744HB]

@@kofuzi didnt know that was the case across the board, but the article ( in 2016) was about how he had switched from the 'standard' 7 day cycle. Either way, I feel best thing...is what you bascially pointed out....pay attention to how you feel with whichever you are applying. ( I used to coach triathletes) and during that time I worked on helping them not try to have 'green check marks ' at all costs to follow the program. But learn how to make adjustments based on learning and listening to the body. Anyway, you're doing great!

[@matthewvillegas6494]

Good stuff! I will try out a 10 day cycle for my next build up because I throw in a rest day every once in a while for my body to really recover

[@tonybowen455]

Yes, a workout vid! I'm the same way in that I see way more gains with speed workouts. Volume doesn't seem to matter much for me if I run too easy, contrary to popular belief.

[@wonghawkd]

Felt the same way last marathon block. Just got harder and harder as it went on. I have a flex schedule so I'm gonna give this a go this block.

[@bod3403]

Makes sense 2d easy after a quality session, for those stuck in the 7d rat race, the Hanson's approach of a rest day between the 2 sessions and a not so long long run, would be as close as you get. I'm trying out this 7 day cycle for the Chicago Marathon this year, starting in a few weeks. Keep safe

[@raymart86]

This makes a lot of sense. I don’t have the flexibility of schedule to really do it but maybe when I’m not working M-F or as I get older I might give it a try. Appreciate your logic and the disclaimers at the start!

[@kofuzi]

thanks for watching!

[@johndillinger15]

You could treat each 3 day period as nanocycles and shuffle easy days and workouts around in that 3 days cycle. Furthermore you can shuffle the 3 nanocycles to move the Longrun to weekends everytime... At least this is how I approach the 9 day cycle.

[@jamiedahl2200]

I also like to change up the paces on long runs. Long, slow runs are a drag. Speed change makes the workout go by quicker.

[@chrisvanbuggenum871]

I've considered a 14 day cycle so i run every second day. I dont like doubling up. I see the logic in yours. 2 easy days gives enough recovery. Often 1 day is not enough.

[@reieli87]

Interesting thanks for sharing, i hope share how you fuel your body during 9days cyle. Your a beast keep up the great content 😊

[@SS-pl4mj]

I love your videos. Very inspirational.

[@fmayi1191]

Thanks Kofuzi after reading Daniels formula and trying it been contemplating extending my training cycle for similar reasons this was very helpful.

[@kofuzi]

I'm glad it was helpful!

[@CoachCoreyQueen]

Thank you so much for sharing this! Much love!

[@kofuzi]

thanks for watching Corey!

[@andrewzachman8401]

I made huge jumps in my training by sticking to a 7 day cycle with Saturday always being a complete rest day. Can hit two workouts and a long run a week. Also keeps me mentally fresh and ready to attack a long run or workout on Sunday.

[@kofuzi]

Nice

[@OdanUrr87]

I'm gonna have to give some serious thought to this training plan (though I don't do marathons). Recently, I decided to increase my training days to 6 (rest day on Sunday) and follow my Forerunner's daily suggestions. However, this week alone it's had me do two threshold runs, with an anaerobic run planned for tomorrow and a long run on Saturday. I've been able to take it so far, even if one leg is noticing it a bit more than the other, but I don't know if I can continue to take it in the long run. Having two easy days in between harder days could also prove to be a psychological boon for those harder days, plus it would be nice to schedule in a day for cross or strength training.

[@ET-ie3tk]

I am on it as well. I am older so the 2 easy days in between help recovery.

[@slade8759]

Awesome video! Very insightful, thank you for sharing!

[@Lalo_Runs]

ywgo, Coach Ko back with another training video 🔥

[@Lalo_Runs]

Lol as I was writing that you’re saying “I’m not a coach, and I’m not trying to be a coach” 😅😅

[@liveinsummer333]

Kofuzi, i recommend you Ashtanga yoga for muscular strength and flexibility🧘‍♂️ You can really enjoy it and immerse yourself in it.

[@ChristianRunsNY]

I actually feel like this is my biggest issue with 7 days, coming off of a long run weekend I've been feeling unready to jump into monday and workouts without some more easy runs. It keeps messing up my weeks or steady volume.

[@kofuzi]

I always felt like a weekend long run made starting the week so much harder

[@romanathletic]

Thanks so much for this breakdown!!

[@Burps___]

I do a 9-day cycle also, Michael. My only issue is my running club runs long and social on weekends, and often I have to adapt my 9er to their schedule to still run as a group.

[@kofuzi]

That seems worth the trade off

[@gokiwi2642]

Good video Kofuzi, yep easier to get warn out more on a 7 day cycle, I found if I do a long run one weekend with some harder marathon effort in the long run is ok but the next weekends long run just go easy, helps cheers 🥳🥶👣🏃🏽‍♂️⛄️👏✅

[@kofuzi]

Sounds like a 14 day cycle

[@gokiwi2642]

@@kofuzi haha didn’t think of it like the but, same as a 7 day but do a long run every week but just one easy one week then the the following week long run more harder long run, 🤔

[@deanbaxter79]

I’m a 4 on 4 off shift worker so do an 8 day cycle, 2 days of 12hr day shift and swing straight into 2 nights of 12hrs, my cycle looks like this. Daywork/Rest Daywork/Easy Swing/Threshold Night shift/Rest Off/Easy Off/Long Off/Recovery Off/Fartlek

[@tak4043]

I've naturally gravitated towards a 9 day cycle. 7 days always felt way too intense. Bit on the heavier side too so injuries are really easy to get.

[@kofuzi]

glad it's been working for you!

[@run4fun75]

Hi, thanks for sharing. About those easy runs; are they always the same size or do they vary and does it depend on something?

[@mav3ric100]

You might be onto something with this as Kipchoge in an documentary mentioned that's how he was trained in his youth when he met his beloved coach (I think he said 9 or 10 days on and 1 day rest). It's been proven that it takes about 10 days for any workout to bear fruition so taking that into account as well I've been wanting to embark on something similar for myself. Love that it's working for you!

[@swiftgarcia7]

I work a 48/96 schedule and want to train for a marathon but I can’t figure out how to build a cycle around that. This means I work 48 hours straight and have 96 hours off (4 days). Obviously a 7 day calendar week doesn’t work since I live in 6 day cycles

[@ryanwaddington1598]

What is the brand of your tshirt? Looks good

[@billythekidnax]

When there are two rest days in between, I have observed that the quality of the workouts and level of mental focus are significantly enhanced.

[@kofuzi]

Same

[@Thepianoman77]

I understand the 9-day cycle. I just don't know how to build a run into the days 😅 I don't know how long the speed runs should be and what pace to do each one at. Do I shoot for more threshold. Should there be VO2 max intervals? How long to do the rests and if I should shoot for distance or time... etc... That's why I just choose a training plan that online and do that. lol... I wish I was more knowledgeable to build my own plan that works specifically for me.

[@kofuzi]

most of my workouts are lifted from Jack Daniels Running Formula. A lot of theory discussed in the book too

[@dilochetty9332]

when are you doing the Comrades Marathon?

[@Deprived.drifter]

Great video! Always great to challenge your own routine! Thats where i always find the most progress and personal growth personally. Also what app do you use to plan out your runs / workouts in this video? Thanks

[@kerry_runs]

6:50 literally me after every hard workout 😂

[@DavidKeyson]

Leg day in the gym for distance runners!

[@summersoul1410]

Hi coach kofuzi, may I know your on hand cheapest running shoes? I'm newbie in running, I usually rode my mtb for my workout. Thanks

[@paultimothyL]

New Balance fuel cell Propel V4. Just over $100 and it's good for almost everything 👍👍

[@theunknown21329]

Puma Velocity Nitro 2, great all rounder shoe.

[@summersoul1410]

@@paultimothyL Thanks coach

[@summersoul1410]

@@paultimothyL Thanks

[@summersoul1410]

@@paultimothyL thanks coach

[@johnspencer4489]

What is your process for increasing mileage? Do you do it after each cycle or after each long run?

[@easypeasyrun]

Awesome video as always!! Is is good to do weight training befroe or after running?

[@kofuzi]

depends. what are the priorities? for me, it's very inconvenient to lift after running, so it becomes very easy to skip. when I decided to start lifting first and then running, it's been much easier to make it a habit. but in a training block, I think the ideal thing is to prioritize the workout. so workout first and then lift

[@easypeasyrun]

@@kofuzi I feel my body is more flexible after a run. But, weights feel heavier after a run than before. Will try doing it before a run and check.

[@mattlongen1927]

I love your videos but I've always wondered. Have you ever thought about how much faster you could maybe run without carrying the camera stick? You're basically running with one arm! Or, is it something that you've just gotten used to and it's a non factor? I'm just curious!

[@kofuzi]

Almost never

[@JG-nj5ni]

Great video, as always... very interesting concept to try out sometime. Have you done any videos that discuss how you design your training blocks? As you have been running so many races this year, it would be interesting to hear how you decide this based on your current fitness and literal time/days between races. As most standard marathon blocks are 12-16 weeks, how do you adjust when you aren't starting from zero but have less than 12 weeks?

[@kofuzi]

I haven't done a video on that. I'm not sure how I would structure it. But to answer your question a bit, I'll start out with this. I don't like complicated workouts. There's really only a handful of types of workouts that I do. I might tweak them depending on where I am in the training block, but a lot of that is done by feel. And I think by having only a couple of very basic workouts in the arsenal, it makes it easier to hear what my body is telling me.

[@JG-nj5ni]

@@kofuzi That makes a lot of sense... thanks for the detailed answer.

[@Kevin-xz3hf]

Keep it up Kofuzi, nice video ✌️ my question, when i dont have the time to do both easy and strength, is it ok to replace the easy run with a strength session or is it better to do a short run and do the strength session on another day with an easy run?

[@kofuzi]

I think it depends on your goals/focus. prioritize your priorities

[@richardadams7103]

Good idea 💡

[@kofuzi]

it works for me. I recognize it won't work for many

[@ABucc]

Very nice plan, but wouldn't too many workouts without rest days lead to injury?

[@kofuzi]

I think that is perhaps a separate issue from whether I’m on a 9 day or a 7 day cycle. But for me, no.

[@sandromiranda651]

I live in a warm country and 9 days is definitely better for recovery than forcing training blocks into 7 days.

[@stephanm3032]

Have you ever gotten any sort of tendinitis from the back to back runs for 9 days?

[@kofuzi]

I think my longest streak is like 80 or 90 days. I’m not much of a streaker. I take a rest day whenever I need it or whenever life gets complicated

[@nico-rt3de]

Nice video! We have similar philosophies. Question though, do you have a target (or maximum & minimum) distance or duration for your Easy days?

[@kofuzi]

I like to run 60-90 minutes if I can find the time

[@jarjar8]

I need a structure on my calendar and not smart enough to make up a training plan on my own. Are there 9 day blocks that I can model after?

[@kofuzi]

Might be a good time to consult a coach

[@AkAk-tk1tg]

I am doing a yearly cycle

[@kofuzi]

Nice

[@theboybrand]

You mention fatigue but never take a day off? Back when I was half decent, I did Tue and Thurs workouts. Sunday long run. Everything else for the most part, easy.

[@kofuzi]

That’s not exactly what I said

[@theboybrand]

@@kofuzi no I appreciate that. It was just my thoughts that a 7 day cycle might still work for you should you integrate a rest day as and when required but you know your own body! 👍

[@joshuabennett98]

How does you body react to race day? I do a seven day cycle with Monday being the "first" day and Sunday being the last day/long run day. Most races are on Sunday, so it seems best to simulate this in your training

[@kofuzi]

the super organized part of my brain suggests to just work backwards from race day. I typically do a 10 day taper, so a 9 day cycle fits in pretty nice. and then I work backwards from then to whenever I want to start the build. realistically, I'm usually starting training for one race after a too short recovery from a prior race. so I just start the 9 day cycle when I'm ready. and then life and other races will disrupt things a bit, so I might have to do some shuffling around of things. but so far, no more so than with a 7 day cycle.

[@joshuabennett98]

@@kofuzi , that makes sense. I wondered how you tackled that transition. My work schedule isn't very flexible, Monday-Friday, so I pretty much have to do long runs on the weekend. I did a 10-day taper for my last marathon, Pittsburgh, which was Sunday. I'm curious, in part, because I'm going to try to break 3 hours this fall at Detroit, and Boston is on a Monday, so when I run it, I'll have to either adjust or take it as is

[@donzong]

How do you tinker with increase/decrease mileage percentage in this 9 day cycle?

[@kofuzi]

Short answer: little by little. Long answer: I think that depends on whether you are just wanting to run more generally, whether it’s part of a training block, whether you increasing mileage to a level you’ve trained at before or if it’s a mileage PR, and whether you’re also planning on including intensity with the mileage increase. Overall, it’s probably best to consult a coach

[@YunaxEU]

Can someone please explain to me what a threshold repeat is? Thanks :)

[@rizontherun9684]

For easy run, how many kms/miles usually do you run?

[@mckinleyp13]

Do you think a 9 day cycle is overkill for half marathon / 10k training? Been experimenting with the 9 day cycle too, and not sure if it’s too much for non marathon builds

[@kofuzi]

I think the workouts would look different, but I'd personally probably still keep the same overall structure

[@mckinleyp13]

@@kofuzi super helpful perspective! Thanks, Kofuzi!

[@curingd]

New to your channel here! I see you've dropped the MAF training - could you explain why? I'm just starting out on MAF training - too early for me to tell whether it's going to work or not.

[@kofuzi]

I'm not sure it's fair to say I've dropped maffetone training, but I'm also not particularly attached to whatever people may want to call it. I'm currently in a base building season, and every day, seven days a week, I'm running at below Maffetone HR. last week was 70 miles of easy running. during a race-specific training block, I'll do race specific training. (i.e., for a marathon, it's 1 long run with marathon effort and 2 threshold sessions for every 9 days). but even then, all those easy days in between - 6 of every 9 days - it's all below maffetone HR running. so, is that still maffetone? is it not? I have no idea. If I recall correctly (it's been a while since I've read the text), Dr. Maffetone didn't particularly object that a some of his athletes would run 10k races on a weekly basis as preparation for a marathon.

[@curingd]

@@kofuzi thanks - that sounds consistent with what Dr Maffetone advocates - months of just long MAF runs, then adding more anaerobic / race specific work around a month beforehand.

[@curingd]

I'm coming from a place where I used to just do a variety of sessions each week (including rowing machine and circuit training) without thinking about intensity / whether what I was doing had any scientific basis for success. Testing out MAF training first as it seems like the most coherent to me and probably good as the idea of an "easy day" was an alien concept to me before 😂

[@kalvin.]

You guys are doing cycles? 😮

[@thecaptainchas2820]

I see your 9 day cycle has no scheduled rest days. For me, 1 scheduled rest day per week is how I can make a 7 day high mileage schedule work. Do you find that the spread out substance days allow you to take fewer rest days (or no rest days)?

[@kofuzi]

Perhaps. But the spreading of the substance days let’s me have consistent substance days. If I try to have substance days every other day (which I might need to do if I’m trying to do three sessions per week), it’s something I can’t maintain for very long. And I don’t feel like I’m getting more benefit from those closely scheduled substance days.

[@ragilelisra5945]

Is it good or bad to have a coffee before every run?

[@kofuzi]

do you like it? then yes. if not, then no.

[@alexworm1707]

5:58 looks like my mom running topless lmao

[@kofuzi]

Tell your mom I said hi

[@alexworm1707]

@@kofuzi she'll be delighted

[@jeffb.4800]

How long have you been growing your hair out?

[@kofuzi]

I've been averaging a haircut every 16 months or so

[@matthiassventoest6800]

9 day cycle is something bo have heard of a time or 2.., also 9 day training cycle is increasingly growing in popularity in the weight lifting world

[@budikuesal7722]

9:49 30kg each dumbell or 30lbs?

[@kofuzi]

lbs

[@budikuesal7722]

What is the distance like in KM on those easy days?

[@bsmoov7]

I did a 9 day cycle and liked it. When those long runs fall on a week day it gets tough. But you could also swap it for a workout. You might do 3 workouts in a row like WO-WO-WO-LR-WO-LR. But it’s still the same ratio. Another hurdle is trying to align with running groups if you like to do that. The group’s days are probably the same when your’s aren’t

[@Ben-yw8be]

I do something similar. Speed, Easy, off, Speed, off, Long Easy, Off.

[@joetan3680]

No day off?

[@ankit-b]

When do you do SnC?

[@kofuzi]

before this off season, I never did. now, in this off season, I still keep a 9 day cycle, but it's easy run every day, with leg day every third day

[@ankit-b]

@@kofuzi wow! Ok. Surprised you didn't do SnC earlier and still managed sub 3. I keep getting told that SnC is mandatory specially cause am a completely new beginner.

[@adityayulla]

How long is your easy run? In minutes

[@kofuzi]

Depends on what I’m training for and where in the training block I am. So anywhere between 45 and 100, more or less.

[@kofuzi]

And sometimes, I double. That’s usually 30min, if it’s an easy double