training

Currently Playing: Marathon Training Plan Swap with Alex Filitti

Alex is a YouTuber who runs Meta-Endurance, and we have similar-ish marathon times (he's actually much faster than me). Alex came up with the idea to try trading training plans for a week (or 9 days) to see how the other runner trains. 0:00 Day 2 - session 5:16 Day 1 5:37 Day 3 6:18 Day 4 - session 8:00 Day 5 9:05 Day 6 9:11 Day 7 - session Make sure to subscribe to Alex's channel https://www.youtube.com/@AlexFilitti Here's the breakdown of Alex's plan in chronological order Monday: 40min easy jog at 75-80% CP Tuesday: morning track session. Warmup 3k at 75-80% CP. Drills. Then 2 or 3 blocks (rest 8’ easy jog between blocks): Mile at 99-102% CP, 400m jog rest 3*400m at 105-110% CP, 400m jog rest Evening 30min easy jog at 70-75% CP Wednesday: 40min easy jog at 75-80% CP Evening: optional 1h very light spin on the bike Thursday: 70min endurance run at 80-85% CP Friday: 45min easy jog at 75-80% CP + 3 to 5 strides (no power target, focus is on the form, progressive elongation of the stride length, and arm movement), rest 90s between the strides  Saturday: 40min easy jog at 75-80% CP Sunday: fartlek, 20min warmup, then  1 min 103-106% CP, 2min jog,  2 min 101-103% CP, 2min jog,  3 min 98-101% CP, 3min jog,  4 min 94-97% CP, 4min jog,  and back down same targets, same rests 10min cool down below 75% CP Evening: optional 1h very light spin on the bike Thanks for watching! Leave a comment to let me know you stopped by! Catch the livestream https://www.youtube.com/c/kofuzirunclub/ Running footage shot on: insta360 one X3 (paid link) https://www.insta360.com/sal/x3?insrc=INRDT68 GoPro Hero 11 Black (paid link) https://amzn.to/3V0tOg2 Music sourced via Epidemic Sound https://www.epidemicsound.com/referral/0xronu/ Disclosure: It's 2023, so I think we all know how affiliate links work at this point, but for regulatory compliance or affiliate program purposes, I must state that affiliate links do not increase cost to you, but: I may earn commissions if you purchase items from Insta360 via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Also, you do not need to use these links. You can also search for these same items in amazon or on any search engine/shopping site of your choice and buy/research them that way. --- ------- strava: https://www.strava.com/athletes/kofuzi twitter: https://twitter.com/wordofko instagram: https://www.instagram.com/kofuzi/ subscriber count at time of upload: 152,616 end card music: Jim Yosef - Checkered https://soundcloud.com/ninety9live/jim-yosef-checkered