Plan A

Masters Running Masters Training

5 years ago 05/19/2018 1:24am EDT

Question on scheduling:

So, coming to the end of an 8 week 5k Pfitz programme - goal race this Friday, I'll let you know how I get on.

I am due to start a Daniels Plan A 18 week schedule in 3 weeks time.

So, in 3 weeks do I continue with the speed block or extend my base-building and shorten the 6 week block?

Like this (actual):

8 weeks 5k Plan (almost complete)

2 weeks easy running

6 weeks speed block (too much speedwork over the past 4 months?)

6 weeks tempo block

6 weeks race specific block

Or like this (modified):

8 weeks 5k Plan (almost complete)

5 weeks easy running (giving the body time to recover from the 5k plan?)

3 weeks speed block

6 weeks tempo block

6 weeks race specific block

Or something else altogether?

Averaged 35 mpw on the 8 week 5k plan, prior to that was at 40 mpw for some time.

The plan will have me maxed out at 60 mpw.

5 years ago 05/19/2018 12:39pm EDT

re: Bob Smith

5 years ago 05/19/2018 2:06pm EDT

re: Smoove is the man

Two things:

I'd split the baby and do 4 weeks of base running and 4 weeks of vo2max work. My thinking is that you could use the recovery from a strenuous cycle, and you can reap the vast bulk of the desired benefits from that block in 4 weeks, especially since you are coming in with a fair amount of vo2max adaptation already baked in. Basically, you'll lose very little vo2max adaptation in 4 weeks of base running, and whatvlittle you lose you will likely gain back quickly. Note that I say base running. That means mostly easy distances but it should include an occasional bit of hill work, some occasional tempo or progression runs, moderate paced runs on days when you feel like it, etc. it's not complete down time, but the quality can be limited to one or two days per week and it need not be scheduled - you'd just do it when you are feeling good and want to turn over some.

One other point of clarification for me: the last 12 weeks of training plan A are separated into two phases, but are functionally four 3 week blocks that are essentially identical to one another - there really isn't a marathon specific phase 4. It's all tempo work except for the three 13 to 15 milers that are spread out from 12 weeks out until 3 weeks out. Everything else is a steady diet of cruise intervals. We are talking about the same plan, right?

5 years ago 05/20/2018 4:21am EDT

re: Smoove

Smoove wrote:
One other point of clarification for me: the last 12 weeks of training plan A are separated into two phases, but are functionally four 3 week blocks that are essentially identical to one another - there really isn't a marathon specific phase 4. It's all tempo work except for the three 13 to 15 milers that are spread out from 12 weeks out until 3 weeks out. Everything else is a steady diet of cruise intervals. We are talking about the same plan, right?

Yes, we are talking about the same plan. My mistake was mixing up the Pfitz phases with the Plan A phases in nam - intentional, so I could articulate a difference to myself as they are so similar in Plan A. I’ll stick with numbers...

Appreciate the response, greatly.

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