8x500m/0:30r row

Lunch Workout

Morning Run

Frosty 5k

Last day before the new training block! Approaching this one without time goals but, as always, a desire to push myself every day.

Will start with a Smolov build. Last fall, I gained 45lb on my squat 1rm in six weeks, but then the progression became nearly impossible and I focused on Hyrox. I had a solid 1:14 at Hyrox (at Mexico City altitude, where I was the #1 runner overall), then decided to focus on indoor track.

I ran 1:24.8 and 1:24.0 (my overall best performance in any event ever) in the 600m but then I got the flu into 2025 and really didn't have a training group or coach buy-in (and the rest of the story I've recounted before).

Now, a year later, I've glided to a 2:36 marathon with a 6-month high mileage progression. There are a lot of directions I could take this in, but I need to start with the basics.

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Tim O’Hearn

Day -1

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8x500m/0:30r row

Lunch Workout

Morning Run

Frosty 5k

Morning Run

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