p3 wrote:
Ok, so my friend is 51, in great shape, and he has a 18 mile progressive run coming up on Sunday. He is training for an Ironman, and is 9 weeks out. On his training plan, he has a 18mi progressive run on tap for this weekend. So, the progressive run will be: 14 miles at 8:30 pace (HR <133), and then 3mi at 7:45 pace (HR 155'ish), then a 1mile cool down.
I was thinking it would be better for him to do a morning run of 9mi at 8:30pace, and then later in the day, to another 9 miles at the designated paces. (The reasoning for a double run is that it would be easier on the body)
**As an aside, he does have a tender achilles, and is worried that if opted for two runs in a day, it might negatively impact his achilles.
Thoughts? Input?
Thank you
Depends on the athlete, we run long on mondays, because we tend to do bigger days bike sat/sun…we have a local "squad" based setting…the program says "group" for some it might be 2-2.5 easy for others 6km warm up the 3X6km at pure M pace at 1km rec..a total of 32-34km in the longest run for FOP athletes, or descending from M pace at 6-5-4-3-2-1km.
Regardless IMO you don't need to do more than 2-3 big runs in an IM build, we go every 14 days. Splitting runs may or may not work depending on the athlete.
Edit: 14 easy and then cutting down for 3 at only 45 sec less is not really a creative workout, IE likely to add risk but unlikely to add stimulus.
Maurice
Last edited by:
mauricemaher: May 27, 16 9:01