My Exercise Plan

I train in phases so strength, endurance, and health can improve together over time.

My training philosophy is built around long-term adaptation, not trying to maximize everything at once. Over time, I realized that I respond better when the year is structured in focused blocks instead of constantly pushing strength, endurance, and recovery all at the same time.

That is why I now organize my training around three main focuses across the year: strength, marathon/endurance, and longevity/deload. These are not isolated categories — I still run during strength phases and still lift during marathon phases — but the main emphasis shifts depending on the block.

In general, I aim for 5 to 6 sessions per week. During strength-focused phases, I usually do 3 resistance training sessions alongside 2 runs, typically one interval session and one Zone 2 run. During marathon-focused phases, I shift more toward running performance while keeping 2 to 3 strength sessions to maintain strength and structure. Mobility work is integrated throughout the year.

One important change I made was reducing my marathon focus from two marathons per year to one. That gives me more space to recover properly and to build muscle, strength, and mobility more intentionally.

As you can see below, my training is less about specialization in one single area and more about developing as a hybrid athlete over time. My long-term goals reflect that balance: a 2:50 marathon and a 100 kg bench press for 10 reps. For the measurable effects of this approach, see Body Composition, Sleep & Recovery, and Bloodwork.