Summary
Highlights
The first step is to identify your fitness goals. The creator's goal is to be strong, aesthetic, and functional. His priorities are gym workouts first, followed by running and cardiovascular activity. He maintains a schedule of five sessions a week, with three dedicated to the gym and two to cardiovascular activities.
The two main types of running sessions are High-Intensity Interval Training (HIIT) and longer-distance, controlled runs. HIIT focuses on short, high-intensity sprints to improve VO2 max and recovery time from high heart rates, while long-distance runs aim to build stamina and endurance.
A HIIT session includes a warm-up with dynamic stretching and progressively faster runs (25%, 50%, 70-75% of max). The main workout involves five intervals of sprinting 50-100 meters (depending on fitness level), with a 1-minute rest between each sprint. The goal is to run at about 90% of your maximum effort.
To progressively overload HIIT, first add one interval every week or every other week once you can consistently complete the initial five intervals. Once that becomes easy, increase the sprint distance (e.g., from 100m to 150m, up to a maximum of 300-400m). Finally, shorten the rest time between intervals (e.g., from 1 minute to 50 or 40 seconds).
The long-distance session also starts with a warm-up, including dynamic stretching and light running (25-50%). The running distance can range from 1 km to 10 km, depending on individual fitness. Begin by finding a distance you can run without stopping.
To overload long-distance running, gradually increase the distance by 10% each week. For example, if you run 1 km, increase it to 1.1 km the following week. This gradual increase helps prevent injuries, which can be more common in running than in gym workouts.
Schedule running sessions with 3-4 days in between. For example, HIIT on Monday, gym sessions Tuesday-Thursday, and long-distance on Friday, leaving weekends for recovery. Other tips include investing in good running shoes, looking straight ahead (30m ahead) while running to improve posture and breathing, using your arms for momentum (hip to heart motion), and focusing on exhaling during runs to optimize breathing efficiency.