👋 Hey. Welcome to issue #80 of The Everyday Athlete Newsletter.
Here are my 3 favourite ideas, learns and resources to help you improve your performance this week (4 min read):
💪 How to design a minimalist complete fitness program
Most everyday athletes want some combination of looking better 😍 , feeling better 😃 , performing better 🏃♂️, and adding quality years to life 🏄.
But we also want all this in as little time as possible.
Demanding bunch aren't we...
So here's a breakdown of how I'd design a program that ticks all those boxes.
What I call complete fitness training. Done in a few hours a week.
It's what we're using to program our sessions at Hexa Life.
So if you want some inspiration for effective, time-efficient training...
You can get the breakdown here (5 min read)
🧦 PTP sports socks
The search is over.
These are honestly the most elite sports socks going.
Comfy. Breathable. Last forever.
I've got six in rotation.
Get em round your ankles.
(not an ad, just worth sharing)
🏃 Endurance race tactics
Here are a handful of endurance event world records (and their splits – first half of race/second half of race):
- 🏃 Men’s 10km run: Joshua Cheptegei = 26:11.02 (13:08/13:03)
- 🏃 Women’s marathon: Tigist Assefa = 2:11:53 (66:20/65:33)
- 🏃 Men’s marathon: Kelvin Kiptum = 2:00:35 (60:48/59:47)
- 🏊 Women’s 1500m swim: Katie Ledecky = 15:20.48 (7:40.88/7:39.60)
- 🏊 Men’s 1500m swim: Sun Yang = 14:31.02 (7:16.15/7:14.87)
You’ll notice most of the current world records in track and field, the marathon and other endurance events were done in negative splits.
Meaning the second half of the race was faster than the first half.
Polar opposite to the weekend warrior approach – go out hard and hang on.
So the advice from many of the best athletes to amateurs won't be surprising – keep a lid on it and come home strong.
Endurance athlete Brad Holmer:
"Go out a bit slower than feels comfortable and try to speed up as the race progresses... When I started racing like this, my times significantly improved."
It’s also much funner to not die at the backend. And so you don’t look like this guy crawling over the line of his first marathon 😂
💪 Wanna upgrade your health and fitness by 10% in 8 weeks? Learn more about working with me 1:1 here.
That's it!
Have a great weekend 🤙
Matt
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The Everyday Athlete Newsletter is not a licensed health service and is not a substitute for professional health advice, treatment or assessment. The information given in this email is general in nature, written for a specific audience. If you’re struggling, please see a healthcare professional.
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