i do my long bikes on friday and saturday and usually sunday is my rest day. long runs are on tuesday. two weeks ago i ran 2:30 minutes, this tuesday i ran 1:30. I have 3 weeks left of building before IMoo and want to build up to 3 hours. I was thinking of going next week 2:45, the following 1:30 and then 3 hours. Sound like a solid plan?
That pretty close to what I’m doing 'cept I ran 2:50 yesterday and will run 3:00 in two weeks so I’m 1 week ahead of you.
After that I’ll start shortening the runs preping to IMMoo also.
jaretj
Sounds legit. I’m building for IMC and do my long runs on Thurs and long bike on Sat. Today’s run was a “recovery” week run of 14 miles. Next week, 17, and the following week, 20, and then back it down for the last two weeks.
Wish I could do my days that way! My schedule is nuts b/c I’m in law school at night (UNTIL AUGUST…yeah, DONE!!!), but here is mine…
Monday- swim (recovery day) (CLASS NIGHT)
Tuesday- run am/ bike 30 mi pm
Wednesday- swim am/ transition bike workout pm
Thursday- run am/ maybe spin at lunch (CLASS NIGHT)
Friday- swim (CLASS NIGHT)
Saturday- long bike w/ brick run afterwards, unless 90+ miles
Sunday- long run, bike in pm if weather allows
Wait, now I see you didn’t ask that, sorry… You should have time to get up to 3:00… I would go 2:45, then 2:55, then 3:00 or better… you may feel fantastic and be able to go to 2:45 and then 3:00. I use miles instead of time, so I’m not sure what your’s would translate, but my longest run I bet will be a 20 miler either next Sunday or the following weekend.
I did not go over 2h45. I did once a 2h45 run and then another time a 2h run in the am followed by a 50 min run @ lunch.
Other than that, I was always below 2h30 for my long runs.
That being said I was running as much as you during my long runs as I was not dropping them to 1H30… All of them were between 2H+ and 2H30
Cheers,
Fred.
I do an hour run with some drills or tempo or hills on Tuesdays.
I do a ‘longish’ run thursdays (1:30 or so) and then the long bike saturday followed by long runs on sunday.
Legs are usually still a little tired on Sunday but I’m trying to get used to running on tired legs, which I think has been helping me.
I’m in for Imoo as well and my long runs have been 2 hours every sunday for some time now and now I am going up the next three weekends 15 minutes each time (this weekend is 2:15, I think, next is 2:30) and so on.
It seems to have been working as the last few long runs I’ve done I’ve felt like I’ve really wanted to go longer after the 2 hrs but I’m sticking with the plan I have. Also notice that my recovery is much, much quicker than it was last year.