The issue isn't so much a "nine day" cycle as it is "one hard day (of some sort) and 2 easy/recovery days" repeated. This could esily be extrapolated to a 12, 15 18 or 21 day cycle depending on what else besides Threshold and a long run that you wanted in there - ie a med LR, Vo2 work, pure speed work, hils etc. As always however, there is no "magic pill" other than finding what works for you at the present time given you ability, goals AND what other stressors exist in your live (work, school, family, etc)
Didn't Kenny Moore have two easy days between hard days?
Seemingly pointless hate. Ko didn’t claim he invented it nor was the article unaware of past athletes employing it as evidenced by its opening paragraph.
”But in past years, some runners have started extending their running weeks to maximize recovery time. Recently, YouTuber Michael Ko, “kofuzi,” joined the fray with a nine-day workout schedule that produced “really positive” results.”
Ko at 142k Subs. 5k added last month and projected to pass our fast lil' son of a gun in 4-6 months. Maybe sooner with the attention he's getting. To his credit though, Kofuzi has helped alot of small time channels by giving them attention.
I'd love to see an Instafluencer XC meet, 5000m over true XC terrain like at big meets like NXN, etc.
Kofuzi, Matt Choi, Ben Felton (Ben is Running), Ali On The Run, The Hurdle girl (Emily?), Hungry Runner Girl, Laura McGreen (the Tina Fey of running seriously), our fave, SJD, and many more!
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