http://forum.slowtwitch.com/forum/?post=1612485
The above will answer ALL your questions. But, the short answer is that its all about weekly volume, not daily volume or "the long run".
The way I determined where to start is this:
I took the last 6 weeks of run volume; average weekly mileage. Divide by 10, that's your short run. As above, the medium run is 2x the short, and the long is 3x the short. I generally work in time, not miles...so, when adding volume I add 1min/2min/3min to each of the runs every week when trying to increase volume. You can go a little faster than that if you aren't injury prone...but, I AM...so that's what I do. Keep the weekly increases to less than 10% total volume.
The plan has you target your long run to 80% of your target race length. If training for a triathlon run, train for 2x the run-leg (train for a 10k for sprints, half-marry for Olympic, etc).
All of this is described in the above links.
EDIT: As far as "when?"...I'd try it for a couple weeks and see how you respond. Assuming, its no big deal, then start increasing per the above. If you get to a point where an increase would seem too much, then stay at that point until it feels "easy" again. The point is to NEVER get hurt.
The above will answer ALL your questions. But, the short answer is that its all about weekly volume, not daily volume or "the long run".
The way I determined where to start is this:
I took the last 6 weeks of run volume; average weekly mileage. Divide by 10, that's your short run. As above, the medium run is 2x the short, and the long is 3x the short. I generally work in time, not miles...so, when adding volume I add 1min/2min/3min to each of the runs every week when trying to increase volume. You can go a little faster than that if you aren't injury prone...but, I AM...so that's what I do. Keep the weekly increases to less than 10% total volume.
The plan has you target your long run to 80% of your target race length. If training for a triathlon run, train for 2x the run-leg (train for a 10k for sprints, half-marry for Olympic, etc).
All of this is described in the above links.
EDIT: As far as "when?"...I'd try it for a couple weeks and see how you respond. Assuming, its no big deal, then start increasing per the above. If you get to a point where an increase would seem too much, then stay at that point until it feels "easy" again. The point is to NEVER get hurt.
Last edited by:
Tom_hampton: Oct 23, 17 21:07