Run Workout confusion

Training
,
1

Here’s my workout for Thursday:
Duration: 1 hr.
10min Warm-Up, Easy, RPE4 followed by 8x1min all-out, uphill sprints on a mildly steep, 4-6% grade, RPE10 with 2 minutes of recovery jogging back to the bottom of your hill, RPE2; 10min Cool-Down, RPE4 for about 45 minutes of running.

How does this add up to 60 minutes?
10 min WU
8x1 w/ 2 min recovery = 24 min
10 CD
45 min running
Total: 89 minutes?

TR is very specific to what should happen at each workout, creating just the right amount of TSS. I’m not sure what to do. I don’t want to do over or under do it. What is my mistake on understanding the workout?

The confusing part is the RPE 4 for 45 minutes. Maybe it means to run 45 minutes at rpe 4 total not added at the end? The CD and WU are RPE 4, so that leaves 25 minutes left for RPE 4. If I add 25 minutes of running after the hill sprints, the total duration is 69 minutes.

I just don’t see how it adds up.
What should I do?

1 Like
2

There is no additional 45 at the end. The RPE 4 is for the 10 min cooldown. Total workout time is 44 minutes.

3 Likes
3

I broke the following out from your paragraph section, a bit different than your summary (which I think is not accurate).

  1. 10min Warm-Up, Easy, RPE4 followed by

  2. 8 x 1min all-out, uphill sprints on a mildly steep, 4-6% grade, RPE10
    with 2 minutes of recovery jogging back to the bottom of your hill, RPE2;

  3. 10min Cool-Down, RPE4 for about 45 minutes of running.

  • (In my reading, the “for about 45 minutes of running” is acting as a summary, not a prescription.

That is 3 segments:

  1. 10 mins warm-up segment, 10 minutes total
  2. 24 minute work-rest segment, 34 minutes total
  3. 10 minute cool-down segment, 44 minutes total

I see the “for about 45 minutes of running” as a summary that aligns with the 44 minutes covered in the 3 segments.

The lead-in of “Duration: 1hr” is a bit misleading and maybe incorrect. Might be worth finding the specific example and reporting it to support@trainerroad.com for review.

2 Likes
4

Thanks the 45 minutes of total running makes the most sense, aside from the duration of 1 hr that it’s telling me to do. My Thursday runs have been 40 min runs.

1 Like
5

How about these one:

1- Run 45min Easy-Moderate, RPE6 and then conclude your run with 6x20s controlled sprints, RPE10, on a similar hill to last week’s with 40 seconds of recovery between them.

39min RPE 6 + 6x20s/40s

or

45min RPE + 6x20s/40s ???

2- Run 40min Easy-Moderate, RPE6 and conclude your run with 6x20s controlled sprints, RPE10, on flat terrain w/ 40s of recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well.

40min + 6x20s

or

34min + 6x20s ??

6

Whatever you have time for, won’t make much difference to be honest.

2 Likes
7

If anyone is wondering this appears to be OLY MV Base Week 3

I have always done it this way. Also depending on where the hill is in relation to my end point I may do these in the middle of the run as well I just look at it as getting the speed work in.

8

Yep, I do it the same way. There are near identical workouts at the start of LDLV base.

9

wich way?

39+6x20/40? or 45+6x20/40?

10

39 min + 6x20/40

2 Likes