If you have two runners who are both running 50 mpw, however, their mileage is broken out differently (see below).
All other things being equal, does any runner have an advantage over the other?
Runner A:
Mon - Fri - 7 miles
Sat - 10
Sun - 5
Runner B:
Mon - off
Tues - 7
Wed - 11
Thur - 7
Fri - off
Sat - 16
Sun - 9
Runner A runs everyday (frequency), however, Runner B is doing a weekly long run and benefits from two rest days/per week.
i would rather do option A
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Depends on (at least):
A is certainly easier/less brutal (depending on pace).
An advantage for what goal?
I’m pretty much runner B the last few weeks, perhaps I should reconsider? However- Looking down the barrel of a half mary in two weeks and a full in 2 months, I’m thinking B has an advantage due to the long run.
For sake of discussion, lets say this scenario is for Long Course Racing (Stand alone Marathons, Ultras, IM)
Also, lets assume that for both of these runners, all the runs are at an easy pace.
Why would you say “A” is easier. Absolutly no rest days.I would think ofr some (me) you would need at least one rest (recover) day
I dunno. Seems easier to me.
Also less beneficial as there’s less variation
Maybe it would be harder for me, because I am in my 50’s now. If I try more than a couple weeks without a day off, my legs feel like they will fall off. …
B will have an advantage due to the long runs. Runner A does not have nearly enough of a long run for a good stand-alone marathon.
I’ve been runner A (almost to a t) for the last 2 months as I get ready for IMAZ. I find that it works best with my schedule (I’m a stay at home dad and 6 miles m-f is about the max I can do before the kid flips out) and my body has responded really really well to running every day. I’m not overly tired, no injuries. Times have come down big time and it seems to really keep me motivated to run. I ran 29 of 31 days last month and I’ll be at 28/31 for this month.
Likely both approaches will yield the same results.
Which would you pick for an athlete recently adapted to the volume.
“A” for injury risk reduction?
“B” for the long run?
Assuming these were your choices. I’m sure you wouldn’t actually pick either.
I like A more.
But you’re right, I wouldn’t pick either.
I appreciate the answer. I was expecting a solid “it depends.”
I find this an interesting question but I think its flawed. You have to take into account intensity. Not all runs are at slow pace, unless you want to loose all your speed. You have to integrate high stress sessions or you will simply never get fast. I think this needs factoring into the equation before you can come up with a solid answer as the harder training load can also produce injury and needs to be carefully considered. This is also especially true when considering the high intensity bike work as well. As the question stands however I would be surprised if there was any benefit to either schedule considering they produce the same overall training load all things being equal. I would tend towards session B however due to the rest days and integration of other sessions, and mental benefits the long run would produce.
Your B example is almost exactly what I do during my run focus period (Oct - Mar). I do strength/core exercises on the off days and Thursday is my speed training day.
I’ve tried the A example but over time I’ve discovered that my body needs the days off to recover. At times, I’ve pushed for 6 x per week but (for me) 5 x per week is about right (and also balancing work/family responsibilities). I generally shoot for 80-100K per week (50-62 miles).
The one the you can keep repeating week in week out, month after month…pick that one and you’ll improve the most
Paul
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Yes.
The one the you can keep repeating week in week out, month after month…pick that one and you’ll improve the most
Paul
I agree with this and A would work for me. I like a running pattern where I can run day after day, though I need one day off per week YMMV.
I’m running my first Marathon soon (this Sunday) and I was shocked that my Marathon training opening move was to lower my mpw. But I get it now. For us ordinary mortals, that long run is so debilitating, that your other mileage suffers. But I can’t imagine going into my first marathon without having at least a couple 20 -22s under my belt. Simply wouldn’t have any confidence at all.
The OP expected an answer of depends and I think that’s mine.
The OP expected an answer of depends and I think that’s mine.
Indeed, there is a lot of “It depends” with this. However, generally speaking, I think that many triathletes would benefit from a focused block of running where they run almost every day of the week. This sounds ridiculous and absurd, but many way over-think it, because they are thinking every run is a monster run, but most runs are in the 20 - 30 min range:
http://stevefleck.blogspot.com/...nning-frequency.html
Depending on your back ground, if you read the above, and follow the general guidelines, in almost all cases, you’ll be running faster at the end of it. WARNING - it will not have you running a marathon - that in many cases will make you run slower. I know, hard to get the head around! 