10 days to see improvements from a session??

Honestly 10 days seems short to me. I've heard 2-3 weeks for full benefits.

Meaningless statistic.

That's really interesting. thanks for sharing!

I think that's about right. I like your logic about the ten day taper thingy

Most people will work on a 7 day cycle or 14 days even so 10 is awkward for normal people imo

I normally went by the theory of 2 weeks when I trained and tell my athletes the same, especially when dealing with speed. The biggest thing I take out of the question is you pointing out a session, if I were you I would think about it as a snowball effect and a cycle to see improvement, not just one session.

From my notes, copied from various places...

1)

Following a workout:

1-5 days - Fatigue

5-8 days - Starting adaption

8 days - 3 weeks - Adapted

Over 3 weeks - Losing adaptation

2)

Intervals — take 8-10 days to fully recover (hardest on the body of all types). In training, allow 5+ days before the next one. Do easy run the day before and day after

Tempo run — takes less time to recover. In training, allow 4 days before the next one. Allow 8 days before goal race. Do easy run/speedwork the day before and easy/speedwork/long run the day after

Speedwork — depends on length/intensity, e.g. 400s are more like intervals. In training allow 2-3 days before the next one. Do easy/tempo/long run the day before and easy/long/tempo the day after

Long run — takes 4+ days for full recovery. Do easy run/speedwork the day before and easy run the day after

3)

Workout type - intensity - time to see benefits

Speedwork - Hard or Medium - 1-3 days

VO2 max/Hills - Hard - 12-15 days

VO2 max/Hills - Medium - 9-11 days

Threshold - Hard - 10-12 days

Threshold - Medium - 7-10 days

Long Run - Hard or Medium - 4-6 weeks

should the last word be days?

mwh wrote:

should the last word be days?

No.

4-6 weeks to benefit from a long run!! that cant be right at all

say what99? wrote:

4-6 weeks to benefit from a long run!! that cant be right at all

That’s correct. In terms of the full benefits of what a long run is intending to do.

Only if you're discussion the metabolic process of blood adaptation?

Which wouldn't occur after only one run? So the physical demands on the body such as muscular endurance I'd agree with 2 weeks, you can notice the change in fitness.

6 weeks would be an occupation response to the demands oxygen carrying capacity

I'd say around 7 to 10days to on an acute level for sure

Last year I cycled my main long run every tenth day over what was a twenty week build up and that worked brilliantly

say what99? wrote:

4-6 weeks to benefit from a long run!! that cant be right at all

If you are new the long runs maybe. Experienced runners won't take 4-6 weeks.

Very good tips in this article.

https://runnersconnect.net/coach-corner/how-long-before-you-benefit-from-a-workout/