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200 miles of running....average pace of 9:00/mile is 30 hours per month, or 7.5 per week (just running). Given many amateur athletes highest volume weeks in the year might be 12 on the low end, up to 16-20 on the high end, is this a proper progression building in during the dark, cold, winter months? With 4x sessions of swim, bike added in plus 7.5 hours of running this build will get athletes to a minimum of 13.5 hours if they do 45 minute sessions of swim/bike added in.
Could be a proper build up for some and not for others.
13.5h isn't a lot of training. Even for most triathletes and especially for the pointy end athletes, most with professional careers/kids/a wife/dogs/laundry/dishes that I typically work with.
Your question gets into the realm of what can work for me, it's not a general question that will benefit everyone it's a specific question. I suggest you re-read the posts I made early in the thread to better grasp the concept of the challenge.
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How does one incorporate this into their week, with a 45 hour work commitment that has them on their feet and very active during the day working split shifts of 8-10 hours/day over a 10-14 hour period w/o commuting time factored in?
This is a coaching question specific to your situation. For that I suggest working with a coach who can get to know your specifics and you two can come up with a plan. Or do a consult with a coach to have them answer your specific questions.
Treadmills are awesome tools, even though I've got groomed trails < 6 min run from my door, I still use the treadmill near weekly. If you search my posts, you'll see I'm a big proponent of treadmills and practice(d) what I preach. There's your winter solution.
In fact I'm heading to my fav treadmill after I type this, then going to the pool to do some more product testing for Kiwami.
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How does one add in 4x/swims per week, when a 45-60 minute swim takes about 2 hours from leaving house/work to pool and back? Do you sacrifice a 25 minute minimum run to get this extra swim session in?
This is a coaching question specific to your situation. See the above answer. It seems that you really need to talk with a coach. My take is that you're having a hard time reconciling the concept of a block of specific training focused on 1 thing vs incorporating this into your regular triathlon training.
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Why long run up to 2 hours? What's the value in a 2 hour long run versus 3 hours of running within a 12-24 hour time period?
2h for aerobic development. for most of the athletes I coach, 90min is no big deal, 2h is a bigger deal.
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What is your basic percentage of intensity distribution of run in a week? Based off HR, pace, or RPE?
It depends.
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Is this practical going into their first race of the season in May?
There is a reason why you do this in the off season. If you want to run fast & race fast in May this, as Sean H, among others has shown, is practical.
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I don't disagree with anything you say, but I see this as borderline over the top of what many amateurs can practically do with the addition of life stress balanced into the equation.
From your questions I have a few take aways
1. you aren't grasping the concept of the challenge. I'd respectfully ask that you go back and read the original posts, and there are 4 or 5 iirc where I talk about grasping the concept behind the challenge, what it's designed to do, when/how to implement it.
2. There is a difference between doing a focused block on something and a more balanced tri training program. There is a time/place for a focus block and time/place for more balanced training and a time/place for lopsided but yet somewhat balanced training. It might behoove you to discuss your particular situation with a coach to help you structure things short and long term
3. You're stuck in a box with regards to your thinking about how/when to train. You situation is really no different than other people's situations that I and other coaches deal with on a daily basis. Weird hours, demanding job, family, dog/cats/kids/laundry/dirty car/grass that needs mowing etc. You may just need help seeing outside the box you're in to see the possibilities of when and where you can do things differently.
4. It can be borderline over the top for some and well under the borderline for others. You're taking your situation and applying it to triathletes in general.
Brian Stover USAT LII
Accelerate3 Coaching Insta