For me, I don't have the speed for sprints probably due to my weight. My style is more of can maintain the pace for longer than most. I think my ideal is 17-21 km. Just thinking I only did one marathon in 2022 and dnf 2023 and 2024. Hoping I can finish with good timing in SCSM 2025.
Actually can try 150-200s @ 90% RPE when legs are fresh after Dec race, high chance no issue one. Do stride effort/speed for 150-200.....if feel ok for a few times, then can attempt 1 set max sprint. 5 mins dynamic warm up at least.
See if hamstrings can take it or not, you can strengthen with minibands prior for a few times if you want.
Since you already play HM, i think AT and PF shd be pretty tough and solid.
Resistance training + sprints might be a good additional aid and what you are missing to lose even more fats. Quite a lot of youtube vids explaining the science.
You can of coz brute force via Z2 cardio, just do it like my way....... 15-20 hrs total per week of both Z1/base + higher intensities. Not dissimilar to 150km weekly mileage via Z2 base runs only....eg 15 hrs of 5:30 Z2 pace is 163km. 20hrs is 218km.
My body fat % is like 10-at most 15% now....i pinch my front and side waist literally at most 1 inch of extra stuff nia. Can also differentiate between the gastrocs and soleus for the calves and for quads the difference for medialis and lateralis, is not coz of strong big muscles but more of low fat %. But then again, i might not be a good eg coz i do strength and sprints/really fast work be it bike or runs.
But for sure i am the hard gainer type (ectomorph) but now at 173cm and 68kg i am inching closer to endo-mesomorph.
Yes, combining resistance training with sprint interval training (SIT) is a highly effective strategy for fat loss, as resistance training builds muscle to boost your metabolism long-term, while sprints provide an intense calorie burn during exercise and trigger significant fat-burning hormonal responses and a metabolic "afterburn" effect. This powerful combination creates a calorie deficit and optimizes your body's ability to burn fat.
How They Work Together
- Resistance Training:
This builds muscle mass, which increases your resting metabolism, meaning you burn more calories even when you're not exercising.
- Sprinting (SIT):
High-intensity efforts like sprints are excellent for burning calories and fat during the workout and create an elevated "afterburn" effect, where your body continues to burn calories at a higher rate post-workout. Sprints also trigger the release of fat-burning hormones.
Key Benefits
- Increased Fat Reduction:
Studies show sprint interval training is extremely effective, leading to greater fat reduction compared to other forms of cardio like high-intensity interval training (HIIT) and moderate-intensity continuous training.
- Improved Body Recomposition:
The combination of muscle building and fat burning leads to a favorable shift in body composition, making you leaner and stronger.
- Hormonal Boost:
Sprinting can increase hormones like adrenaline and human growth hormone, which are beneficial for fat loss.
- Time-Efficient:
Sprint workouts are short but intense, making them a time-efficient way to achieve significant fat loss results.
