I wanted to get some feedback and see what everyone else does. I have a good idea of where I'd like to go, but would be open to suggestions depending on the feedback.
I've been progressing a mid week tempo run and now that I'm 6 weeks away (after this recovery week) from 1st race of the year (70.3) wanted to make sure I'm on point with certain aspects of the training plan.
After reading the BarryP stuff I realize I'm doing something similar to that (for reference) with 2 easy/short runs and 1 short brick run off long Saturday bike and 2 mid-distance runs sandwiched between the short runs (6-8 miles) and then a Sunday long run. One of those mid-distance runs is an easy zone 2 run with the other being a tempo run.
My progression for that run over the last block has been as follows:
Week 1: 2 x 2 miles @ tempo within 6 mile run (28 mins @ tempo)
Week 2: 2 x 2.5 miles @ tempo within 7 mile run (35 mins @ tempo)
Week 3: 2 x 3 miles @ tempo within 8 mile run (42 mins @ tempo)
Current Week (Recovery Week): open to suggestions but right now have it as just a 6 mile easy run
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My thought for the next block would be to eliminate the half mile recovery between the 2 x set and just run a sustained tempo effort but cap the run at 8 miles total and keep the total tempo time the same.
Week 5: 4 miles @ tempo within 6 mile run (28 mins @ tempo)
Week 6: 5 miles @ tempo within 7 mile run (35 mins @ tempo)
Week 7: 6 miles @ tempo within 8 mile run (42 mins @ tempo)
Week 8: Recovery Week, open to suggestions (after this week I have a peak week scheduled, then race week following the peak week)
So just looking for what everyone else does and/or what other have had success with in their training. I appreciate any feedback.
I've been progressing a mid week tempo run and now that I'm 6 weeks away (after this recovery week) from 1st race of the year (70.3) wanted to make sure I'm on point with certain aspects of the training plan.
After reading the BarryP stuff I realize I'm doing something similar to that (for reference) with 2 easy/short runs and 1 short brick run off long Saturday bike and 2 mid-distance runs sandwiched between the short runs (6-8 miles) and then a Sunday long run. One of those mid-distance runs is an easy zone 2 run with the other being a tempo run.
My progression for that run over the last block has been as follows:
Week 1: 2 x 2 miles @ tempo within 6 mile run (28 mins @ tempo)
Week 2: 2 x 2.5 miles @ tempo within 7 mile run (35 mins @ tempo)
Week 3: 2 x 3 miles @ tempo within 8 mile run (42 mins @ tempo)
Current Week (Recovery Week): open to suggestions but right now have it as just a 6 mile easy run
----------------------
My thought for the next block would be to eliminate the half mile recovery between the 2 x set and just run a sustained tempo effort but cap the run at 8 miles total and keep the total tempo time the same.
Week 5: 4 miles @ tempo within 6 mile run (28 mins @ tempo)
Week 6: 5 miles @ tempo within 7 mile run (35 mins @ tempo)
Week 7: 6 miles @ tempo within 8 mile run (42 mins @ tempo)
Week 8: Recovery Week, open to suggestions (after this week I have a peak week scheduled, then race week following the peak week)
So just looking for what everyone else does and/or what other have had success with in their training. I appreciate any feedback.