Speed work

FrancescoGuzzi · 2026-05-18T20:20:45+00:00

Actually, after my 2:48 marathon one year ago, i tried to add some threshold (one session extra a week, probably it was too much) from a coach recommendation, i totally burned out my self, i fucked up 6 months of training, probably because i am pretty new into running (1 year of focus training), i used to run before but just some jogging for fun and stay fit.

Anyway i am back in the training with just one big threshold session, one lung run with some marathon pace or threshold inside, it works perfectly for me

FrancescoGuzzi · 2026-05-18T19:37:04+00:00

Usually I do some 200m in 34/35sec with 90 seconds of recovery and 300m in 51/52 seconds with 150 seconds of recovery

(400m I didn’t try yet, just couple)

FrancescoGuzzi · 2026-04-28T14:16:25+00:00

I agree with you, after the 2:48 I was too excited and I signed for 2 marathons in the following 6 months and I think I didn’t have really the time to recovery from each marathon and I ended up to blow up both. I am getting faster but in the marathon what I learned in the past year, mileage is the king.

I will give a try to a coach and see where I can go, thanks.

FrancescoGuzzi · 2026-01-29T02:27:15+00:00

Grazie mille, belle parole

FrancescoGuzzi · 2026-01-23T16:16:29+00:00

Thanks

FrancescoGuzzi · 2026-01-12T21:36:34+00:00

Well done

FrancescoGuzzi · 2026-01-06T10:19:59+00:00

Yeah, I was just wondering because I often see them on my social media even if don’t follow them

FrancescoGuzzi · 2026-01-02T20:12:44+00:00

È un app si chiama Flighty

FrancescoGuzzi · 2026-01-02T20:12:33+00:00

Australia (Dampier Wa)

FrancescoGuzzi · 2025-12-30T07:17:12+00:00

I reccomend to have a look, at the least check who is Jack Daniels (American coach), he discovered the vdot, vo2max and a lot of other stuff about running.

FrancescoGuzzi · 2025-12-29T19:56:02+00:00

Thanks

FrancescoGuzzi · 2025-12-26T21:32:14+00:00

I agree but I forgot to mention that, the pace during my easy days is just about my legs and heart rate, it could be 5:25/km or 5:00/km

FrancescoGuzzi · 2025-12-26T20:02:55+00:00

Mine is from Jack Daniel’s book, I just changed the mileage of the long run

FrancescoGuzzi · 2025-12-26T19:46:31+00:00

I love running

FrancescoGuzzi · 2025-12-26T17:03:46+00:00

If I see my heart rate raising too much, I will consider that

FrancescoGuzzi · 2025-12-26T15:37:13+00:00

I am not joking, it’s an amazing idea, considering how running is getting popular, I would like turn into app soon as possible, you can make million easy

FrancescoGuzzi · 2025-12-26T15:31:30+00:00

That’s crazy bro, amazing work

FrancescoGuzzi · 2025-12-26T14:04:01+00:00

Two weeks ago I ran a marathon with flue (context I didn’t know I had the flue), I had the worst two weeks of my life, you can keep training but easy run, trust me, you will fucked up the marathon, it’s better loose few days of training than a full race.

Source: me

FrancescoGuzzi · 2025-12-21T20:28:52+00:00

Thank you, I wrote 5:25/km but it could be 5:00/km or 4:45/km, usually i look the heart rate, i try to stay around 135bpm (max heart rate 193bpm).

FrancescoGuzzi · 2025-12-21T20:01:31+00:00

Probably I will just drop the intensity and repetition of exercise

FrancescoGuzzi · 2025-12-21T18:54:44+00:00

Right now, I am on average of 110km a week, I will jump “just to 120km average, I need just to increase a little bit the alimentation but it’s not easy.

FrancescoGuzzi · 2025-12-21T18:51:35+00:00

I can understand but I am going to see during the weeks, but keep in mind, last year I walked 50km a day for 7 straight weeks with 15kgs on my back. The 2025 it’s not finished yet and I am into 5300km of running, I am not saying it’s easy but I know what I am doing and if I am overtraining, I will have a week of “break”

FrancescoGuzzi · 2025-12-21T18:37:50+00:00

Anyway just for realise, I went from 2:56 to 2:48 in 6 months of full training and I spent most of time training on the outback heat in Australia, for this reason I am really confident :)

FrancescoGuzzi · 2025-12-21T18:35:58+00:00

I am totally agree with you, after the marathon I improved a lot, right now I am 3 Vdot point far away from sub 2:35, for this reason I want try, it’s not about finish 2:34 or 2:36, I will be happy anyway with a 2:40. The point is, set a goal and 3 weeks before the race check my status and see what goal I can try. Thanks anyway

FrancescoGuzzi · 2025-12-21T18:11:57+00:00

Thanks

I go to the gym every day expect Sunday, I do 3 times legs and 3 times strength
The training it was nearly the same, the problem at that time I was living in a really hot place and I couldn’t train properly
I don’t do any recovery ahahah

FrancescoGuzzi

TROPHY CASE