Hi Andrii, I like your article! Would you mind posting it in Sport City? I would just add series and uphills... Series: repetitions of shorter segments at a higher rhythm as the competition rhythm and with complete "rest", e.g. 10x200m at 90% when preparing a 1500m or 3000m; 5-6x 1000m (3'50"/km) for a 5K (rhythm 4'/km); 8-10x 1000m for a 10K; 3x 5000m or 4x4000m for Half Marathon,...
Uphills, very important for strength if you don't like to go to the fitness (like me), are done in a hybrid form between intervals and series; we walk downwards of jog slowly (Intervals I'd do 4'/km fast 5-5'15/km slow in 2'-1' tact)
If you want to chat about these things and more, please visit the Sport City Discord Server!
Maybe you can give me some tips there or here, how you've been able to reach 500 people in the first 4 hours after posting this post?....
As for the coverage, I don't really understand how it turned out for me