In a 30 mile run training week, is it better to do 5 days at 4miles each and 1 day at 10 or 2 days at 8 miles and 1 day at 14 miles? The reason behind the question is more to do with time management. I can manage 4-5 mile runs on my lunch break with shower, etc. If I should go longer less frequently, then I need to do them before or after work which is pretty much booked with bike and swim. I’m guessing that I need to do more than 1 run/week over 4-5 miles. I’m generally in the middle of the pack and training for my first full.
I think you would be better off with the higher frequency plan, but would shoot for 4-5 days at ~4 miles each, and a long run of ~ 2hours. Granted, this would probably put your weekly mileage in the 30-35 range. Within the short runs, throw in lots of strides/pick-ups, and maybe one day where you run mod-hard to hard effort for ~20 minutes.
Are you planning on doing any long runs of at least 3hrs?? For Ironman training during my last 3 week build, I do one longer speedwork (1200 or 1 mile repeats) session 0f about 10-12 miles (usually on Monday), and then one long run of about 3 hrs (Thursday). I sometimes also double up on those days in the afternoon and get another 7-8 miles in. If you are going to be running 26.2, then you need to get some long runs in, not a bunch of shorter sessions IMHO.
IMO, frequency. I did the run 3x/week plan for my IMs and I really regret it. I wish I’d run more often, as in 5 times a week. It would have helped me personally.
I’m thinking frequency is better…but I’m no running expert. All I know is that I am proof that you don’t need to do ANY 3 hour runs to do well on your first IM. If you want to do some 3 hour runs, maybe do 1 or 2 a few weeks out from race day but as for your regular grind until those heavier load weeks I would go with frequency. It’s amazing how much running fitness you get from your long bikes.
5x/week is a standard for IM training, my opinion. The muscle-memory consideration is important, and it trains your body to accept the brutality of the distance.
On one of the 4 do 3 miles of tempo. Do miles 6-9 of the 10 tempo. Tempo = 1 hour pace. Do 3-4 strides (30 seconds at mile pace) twice each week and after the 10.
Being strong on the run is KEY to a good IM. I like working on swim technique, bike intervals, and run frequency.
No IM experience yet, but I have done 2 HIM while also running 7 marathons that year. Most marathon training plans have you run a weekend long run starting at about 6 miles and peaking with one or more 20 mile long runs. Also they generally include one sorta long run mid week peaking at the 8-12 mile range and a couple shorter 4-5 mile recovery jogs and possibly a speed work day each week.
For me, I found 3 harder running days with the biking and swimming prepared me very well for the marathons I ran that year. And that is my plan this year for my first IM. Bassically I am following Hal Higdon’s Novice plan doing the sorta-long run (up to 10mi) twice each week and the long run (up to 20) on the weekend. And of course doing some brick workouts in addition to those plain running days.
I’ve run marathons with as little as a max run of 16 miles, but I’d not recommend doing it. It is better to do 20 miles and if possible schedule more than one of 20’s with stepback weeks in between.
i tend to sneak in some 3-4 mile runs off the bike to increase run frequency and be time efficient which may also help your cause. Whether the 4 miles are over lunch or off the bike, something in the middle of what you describe like 2-4 mile short runs, 1 7-8 mile middle distance run with some speed work and one long run on the weekend of 10-19 miles (progressing over time) might work. My longest long run when training for an open mary was 22 but for IMLP it was only 17 due to an injury. This year for IMCDA my plan is to cap my long run around 19 miles and my other runs will be similar to what is described.
If you are limiting your running mileage to 30 miles only due to time management reason, I think your time management skills need to be assessed.
It really does not take that much time to pull off 40 or 50 miles per week. You might need to cut back on swim or bike on the 50 mile weeks, but this is going to be more important than any specific long run. My suggestion is you go with whatever frequency required to get you up to 40-50 miles for at least 6 weeks out of your Ironman buildup. Most programs would say that should include a long run, however, depending on what your time goals are and what your base and experience is, the long run might take up too much recovery time from next week’s training than if you stick to more frequent shorter and medium distance runs. For many aggregate mileage is more important than specific long runs and depending on your speed, you might not want the recovery penalty that any form of speedwork entails.
For example, a couple of days per week you can run 8-10 miles in the morning, ride to work, run at lunch for another 4-5 miles and ride home…depending on your commute, this might work out to two days covering off 24- 30 miles of running plus bike commuting. You’d have 5 other days to get the other half of you run training done while still doing the swim bike Ironman training.
Also you don’t need every week to be balanced. For example, you should consider on even weeks, de-emphasize the bike and ramp run and swim, and on odd weeks cut back on swim and run and fill the time in with bike miles.
Part of being a successful Ironman athlete is being creative with your time management and prioritizing the right workouts at the right time to get sufficient training load and sufficient recovery. Based on the question you have posed and stating “mornings booked with swim and bike” I am sensing that you don’t have that sorted out.
4 days a week minimum, 40 miles a week minimum, you should try to get 5 -6 days a week and get up to 50, this runaphobia in ironman discussions might be the reason why so many people are walking so much of it, if going over 2 to 2.5 hours is this major event, you probably shouldnt be doing an ironman
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Thanks for the advice. I’m finally up to 30 mpw now thanks to the 100/100. My plan is to get to 40; however, 50 sounds daunting at this point. My time goal for the run is something like 4:30. I started running a few years ago, but the 100/100 is the bulk of my base. My frequency will likely need to stay at 5-6 so I’ll work towards adding a couple medium runs in the am. Does something like 3 short (3-4), 2 med (6-8) and 1 long 10+ continuing to add 5-10% /week sound better.
Probably because it works for me and I want to finish in a fairly competitive time…3:30-3:45 (M50-54 AG). I have not had any issues with injuries due to long runs. For me, doing two run specific workouts per week with plenty of rest in between is much better for injury prevention than running every day. My two cents. Running every day may work better for others, but I still think long runs are key workouts for IM.