Got a paid for plan, one example week:
M, Ez
T, 16x1min @5k (95 mins)
W, Ez
Th, Ez
F, 5x2 @M pace -10secs (95 mins)
S, Ez
S, Long (135 mins)
Now, I’d argue this is 3 big workouts.
What say you?
Got a paid for plan, one example week:
M, Ez
T, 16x1min @5k (95 mins)
W, Ez
Th, Ez
F, 5x2 @M pace -10secs (95 mins)
S, Ez
S, Long (135 mins)
Now, I’d argue this is 3 big workouts.
What say you?
That's quite a good plan, an even better one would be to move to like a 9-day cycle.
M, Ez
T, Workout
W, Ez
Th, Ez
F, Workout
S, Ez
S, Ez
M, Long
T, Ez
W, Ez
Th, Workout
F, Ez
S, Ez
S, Workout
M, Ez
T, Ez
W, Long
Th, Ez
F, Ez,
S, Workout
S, Ez
...
That way, you would have 2 full days to recover between each "big workout" (and the long run can definitely be one unless it's always at super easy/recovery pace. A 135 min long run with "stuff" in it, like some pick-ups, a fast-finish, a progression, or longer segments at steady-state/marathon pace is definitely a workout that will also benefit from 2 easy days afterwards to recover fully).
Hope that makes sense!
The main difficulty in my plan is to schedule it around work/busy lifestyles. Most people don't have the time to throw in a mid-week 135 min run (+showering afterwards + refueling etc.).
So if you are stuck with the 7-day cycle, all I can say is make sure that the long run is super easy, like a therapeutic jog that doesn't just further stress your system (which will be hard since 135 min is a big duration especially if it's on asphalt/concrete) but actually helps you absorb the real two "big workouts" in each week.
Hey Phil,
So a long easy effort of 2+ hours...would you define that as a big workout?
Cross post
For me, I’d add in the Friday session into the long run, to make 2 big workouts...
miss sold wrote:
Hey Phil,
So a long easy effort of 2+ hours...would you define that as a big workout?
2:15 of running is a big workout. I don’t care who you are.
That’s a pretty burly plan. What event?
CoachB wrote:
miss sold wrote:
Hey Phil,
So a long easy effort of 2+ hours...would you define that as a big workout?
2:15 of running is a big workout. I don’t care who you are.
That’s a pretty burly plan. What event?
I concur. Marathon plan. Most weeks are the same. So, I’ll modify it to two workouts. A shame, because it was sourced on the premis of 2 big workouts...
miss sold wrote:
For me, I’d add in the Friday session into the long run, to make 2 big workouts...
That's actually a really good idea. Just make sure to not do a Tuesday-Sunday schedule then, since that would only leave 1 rest day between the big workouts. What could work is something like this:
M, Ez
T, Ez
W, Ez
Th, Workout
F, Ez
S, Ez
S, Long incl. workout (repeats at M-pace)
That way, you have your "biggest"/most taxing run on Sunday and 3 days to recover afterwards (you can do some strides during some of them to loosen up your legs and stay in touch with speed).
A 135 minute run for most recreational runners IS like a workout, unless they are doing plenty of mileage, got a huge history of running (like 8+ years experience), or are ultra-runners. So I like the idea of combining the original F+S runs and work with a 7-day schedule with 2 big workouts in it!
?
1 marathon pace workout
1 faster workout than marathon pace
1 long run
Checks all the boxes in my book
If you need 3 days to recover from a workout, wouldn't the take away be that the workout is too hard? 3x2 at M-10 isn't the type of workout you should need 3 days to recover from. 1 easy day should be plenty.
Now there is some personal variance (i.e. a 50 year old needs more recovery time than a 22 year old) in recovery time but at some point you have to ask if it is taking you 3 hours to recover from a long run, are you tearing yourself down rather than building yourself up? Or doing too much, too soon.
OP here, masters runner. And as stated early on - I was after a plan that had 2 big workouts, so my question related to whether the plan I had been given was 2 or 3 big workouts - not a debate on recovery times. Cheers.
I would say it has 2 big workouts. I only count a long run as a workout if it has some faster stuff (usually a progressive long run for me). But plenty of people count a long run as a workout.
When I did my marathon @56, I would say that is 3 Q, days. Makes more sense to fold the MP into the LR, IMO. Having said that, you could alt. weeks of easy and pace, and throw the stand alone MP work alt. 5K work.
So, MP work, easy LR. 5K work, LR+ MP. This would give you more recovery, but keep the MP work and LR up every week- which is key for the marathon.
889 wrote:
When I did my marathon @56, I would say that is 3 Q, days. Makes more sense to fold the MP into the LR, IMO. Having said that, you could alt. weeks of easy and pace, and throw the stand alone MP work alt. 5K work.
So, MP work, easy LR. 5K work, LR+ MP. This would give you more recovery, but keep the MP work and LR up every week- which is key for the marathon.
I like. Cheers.
miss sold wrote:
Got a paid for plan, one example week:
M, Ez
T, 16x1min @5k (95 mins)
W, Ez
Th, Ez
F, 5x2 @M pace -10secs (95 mins)
S, Ez
S, Long (135 mins)
Now, I’d argue this is 3 big workouts.
What say you?
Depending on your level, this is two big workouts. Splitting hairs, but a long run a bit over 2 hrs is something I would regard as a quality day, but not “big” workout if I am considering the level of an advanced runner who is capable of the other elements of the plan. If you’re used to 50 miles/wk, it’s a non-starter and you should ask for your money back. If you are pushing 80, this is a nice week.
FWIW, it could be dangerous to completely sub out those long runs for workouts. You’ll be neglecting some of the aerobic benefit that you get from the LSD ... it would slowly erode your aerobic base if you did it through the whole cycle.
Try to start an anabolic steroid cycle with Masteron.