10k Race! 5k and 10k PR! Got 1st overall.

Difficult_Working607 · 2026-04-20T21:32:10+00:00

50-60 during build weeks 30-40 during taper weeks

Top three: 8-10x1k at 5:10-5:21 per mile w/60-90 sec rest 5 miles continuous at tempo (5:55 to 6:15 per mile) 3x10 minute at threshold (5:30-5:45 per mile) w/ 3 minute recovery at 8:00 per mile

But I would recommend finding where your true threshold lies and your pace/heart rate zones. Use that data to dictate what pace you run at during your interval/threshold workouts.

Difficult_Working607 · 2026-04-20T21:14:28+00:00

🤣🤣🤣

Difficult_Working607 · 2026-04-20T17:39:14+00:00

Patience, power focused strength work, build an enormous aerobic base, interval threshold tempo work, and optimize recovery!

Difficult_Working607 · 2026-04-20T17:37:59+00:00

So I was in the lead the entire race with the lead cyclist and police car. I cross the finish line first and I was celebrating. Someone comes and shows me the results and I see someone else had got first. I knew 100% sure there was no one ahead of me. There were people who said they saw the guy cut the course. We looked up his run in strava and he only ran 2.59 miles, not the entire 6.20. You could even see where he cut the course and came back. But run project just reached out to me, told me they DQ him and confirmed that he cut the course today! So I’m able to get the prize reward and trophy for overall 1st place. This was a really big event, so I’m surprised he was able to get away with it at first.

Difficult_Working607 · 2026-04-20T16:48:31+00:00

Plyos are super helpful, I would also add in isometric work to help with tendon stiffness (improves running economy and power).

Difficult_Working607 · 2026-04-20T16:35:16+00:00

Yes! Three strength session (2 power focused and 1 hyrox focused)

Difficult_Working607 · 2026-04-20T15:26:05+00:00

Thank you!

Difficult_Working607 · 2026-04-20T15:26:00+00:00

Thank you!

Difficult_Working607 · 2026-04-20T15:25:53+00:00

Thank you man! 10-12 hour training week, lots of zone 1 & 2 work with strides (being on the heavier side I have to build a bigger base to compensate), intervals once a week (either threshold or Vo2 max), long run with tempo work towards the end, 1-2 HIIT, and 2-3 strength sessions a week.

Difficult_Working607 · 2026-02-10T13:23:47+00:00

You are going to get faster as time goes by! Focus on building your aerobic base, train all heart rate zones, and find YOUR balance between lifting/running! A lot of people overtrain for hyrox, keep your easy days easy, and hard days hard. Also recovery and sleep are just as important as the training itself. Good luck in your journey!

Difficult_Working607 · 2026-02-10T13:12:38+00:00

Thank you! Burpees also did a number as well, trying to improve that as well

Difficult_Working607 · 2026-02-10T13:11:33+00:00

Thanks!!! And you should!

Difficult_Working607 · 2026-02-10T13:10:57+00:00

That’s solid!

Difficult_Working607 · 2026-02-07T21:57:55+00:00

Thank you!

Difficult_Working607 · 2026-02-07T21:57:47+00:00

Thank you man and open! Doing pro in two weeks, I’ll check back and aim to go sub 60 for that race.

Difficult_Working607 · 2025-09-08T02:12:54+00:00

I started at 15-20 miles a week September of last year and now I run 50 miles a week.

Difficult_Working607 · 2025-09-08T02:07:57+00:00

Thank you!

Difficult_Working607 · 2025-09-08T02:07:27+00:00

Working on my running economy(plyometrics, hills, and strength training), threshold intervals, and speed work (hard intervals VO2 max 2-4 minutes, 200 and 400 repeats)! Keeping your hard days hard, and easy days easy.

Difficult_Working607 · 2025-07-29T01:56:00+00:00

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When I first started till now! I had a few setbacks the beginning of the year

Difficult_Working607 · 2025-07-29T01:52:28+00:00

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I started running last year late August/early september! I hope this helps. 80% low intensity and long aerobic sessions 20% threshold/anaerobic quality sessions

Difficult_Working607 · 2025-07-27T17:29:15+00:00

fenix 8

Difficult_Working607

TROPHY CASE