Estimated Mets of Murakami’s marathon training plan

(6 days a week of 10 kilometers)

Using my weight and running 10 minute miles

would be 9.8 METS for the 1 hour run, and 9.8*6 for the weekly total=58.8 METS

https://metscalculator.com/

Walking easy for 1 hour is 3 METS

So a week of walking easy is 21 METS

So the boundaries of exercise might be to keep it between 21 METS which i could easily do or 58.8 METS like Murakami

Here is how a week might look

The pump workout (1 hour)- 6METS

Crossfit workout 1 hour estimate- 8 METS, 2 weekly workouts =16 METS

Long run on weekend (slow running 4 mph- 6METs, running 5 mph 8.3 METS. Estimate 2 hours at 8METS/hr= 16 METS

Easy short run during week 1 hour at 8METS x 2 runs per week= 16METS

Total METS 54METS per week

Add one walk day 1 hour at 3 METS/hr gets 57 METS

Add second pump workout per week get 63 METS

METS for marathon itself 5 hours at 8 METS/hour= 40 METS (almost 1 MET/KM since marathon is 42 KM)

This week currently (1 PUMP workout Monday-6METS, 1 walk for on hour 3 METS, 1 walk for 30 minutes- 1.5 METS. 10.5 METS as of Wednesday

Or crosstraining

More ideal training

Pump 2X a week (to get closer to 10 sets per week of muscle group)- Monday, Friday

(1st this week Shoulder 16, Bicep 10, triceps 7)

2nd planned (Chest 16, Biceps 5, Back 10, abs 4)

Crossfit 2X a week (because i pay for it, one could be build or thrive, the other endurance). This could fill in some of the 10 sets (Thursday, Sunday)

One long run a week- Saturday morning

HIIT (Norwegian method) or easy walk, or easy run – Wednesday

Walking for recovery, Tuesday evening run? Rowing and airbike Tuesday?

Updated schedule via ChatGPT

Certainly! Here’s your updated weekly schedule with the estimated METs for each day, followed by the total sum of the estimated METs:

Monday:

• Morning: Arnold Pump Workout (Shoulder, Bicep, Triceps)
  • METs Estimate: 6
• Evening: Rest or light activity

Tuesday:

• Morning: Rest or light activity
• Evening: Walking for recovery, easy run, rowing, or airbike
  • METs Estimate: 3

Wednesday:

• Morning: Norwegian Method HIIT
  • Warm-up (not specified, adjust based on personal preference)
  • 4 sets of 4 minutes hard effort followed by 3 minutes of recovery
  • Total workout time: 28 minutes (excluding warm-up)
  • METs Estimate: 8
  • MET-hours: 8 METs×28 minutes60≈3.73 MET-hours8METs×6028minutes​≈3.73MET-hours
• Evening: Rest or light activity

Thursday:

• Morning: CrossFit (Build or Thrive)
  • METs Estimate: 8
• Evening: Rest or light activity

Friday:

• Morning: Arnold Pump Workout (Chest, Biceps, Back, Legs, Glutes, Abs)
  • METs Estimate: 6
• Evening: Rest or light activity

Saturday:

• Morning: Long run (10 miles, 2 hours)
  • Estimated METs: 16
• Afternoon/Evening: Rest or light activity

Sunday:

• Morning: CrossFit Endurance class
  • METs Estimate: 8
• Evening: Rest or light activity

Total Estimated METs for the Week: 6+3+3.73+8+6+16+8=50.736+3+3.73+8+6+16+8=50.73

This provides a weekly overview of your training routine, including the estimated METs for each day and the total sum for the week. Adjustments can be made based on your individual preferences and how your body responds to the training.

Utilized the site https://metscalculator.com/

Which allows you to put your weight and the activity and time