🏅Kofuzi went from a 4:43 marathon time to a PR of 2:58:36.
🌟Long-distance, low heart rate training helps build the aerobic system and improves endurance.
📚Consistent volume is essential for training for long-distance races.
💪Training consistently over time is more effective than cramming before a race.
💤Rest and recovery are crucial for avoiding burnout and maximizing the benefits of hard workouts.
How much time did Kofuzi cut off his marathon PR?
—Kofuzi went from a 4:43 marathon time to a PR of 2:58:36, cutting almost 2 hours off his time.
What is Kofuzi's training philosophy?
—Kofuzi focuses on long-distance, low heart rate training and consistent volume.
What is the significance of low heart rate training?
—Low heart rate training helps build the aerobic system and improves endurance.
Why is consistent volume important in training?
—Consistent volume is essential for training for long-distance races and improving overall endurance.
Is cramming before a race effective?
—No, training consistently over time is more effective than cramming before a race.
00:00Kofuzi shares his training philosophy and how he cut 2 hours off his marathon PR.
02:18Kofuzi's marathon PR went from 4:43 to 2:58:36 through consistent training.
03:50Long-distance, low heart rate training helps build the aerobic system and improves endurance.
04:51Consistent volume is essential for training for long-distance races.
05:35Training consistently over time is more effective than cramming before a race.
06:29Rest and recovery are crucial for avoiding burnout and maximizing the benefits of hard workouts.
