Fergus Crawley

Better than hybrid rock star is a statement, isn't it?

So, number one...

Set clear goals.

Make them realistic.

Make them ambitious, but make them realistic.

So if you've never ran a mile before, don't set 100 miles as a goal.

Might be a 25-minute 5K.

Clear, measurable goal.

Not to go back to GCSEP, but smart goals, measurable, key component of them.

set a clearly defined strength or physique or body composition goal that is measurable as well, that is the key detail, so that you can then work backwards from where you currently are on those things to determine how you get there.

So if you're training for a sub-25 minute 5K and you know that you're currently at 2730, then you can plan how to get there from A to B or you can have somebody help you do that.

From a strength training point of view, same again.

If you're currently able to bench 100 kilos and you want to get to 120 kilos, give yourself a realistic timeline.

But what would ordinarily happen is, let's say you want to get from 100 to 120 in 12 weeks.

if the only thing you were doing is bench pressing.

If you're also trying to improve your 5K simultaneously, you need to allow for additional time, and that is the compromise.

You cannot just do more and expect more results because the human body can only adapt at a certain rate.

And I think that's where a lot of people are getting a bit carried away with the term these days, where they think it's about doing everything all the time, where it's actually doing the right amount of the right stuff at the right time.

So I've got a hierarchy for this, which is the hierarchy of idealness I've coined.

It's work entitled, but essentially ideal world, if you're lifting and running in the same day, lift AM, endurance training PM with six hours or more between them.