What’s an average week look like running wise?
I used the Olympic Base LV plan to add bike to my marathon training and it seemed to work well.
1 Like
5 runs: 1 long, 1 medium long, 2 recovery runs and a threshold run.
That’s a good idea I’ll have a look at the Olympic plan
2 Likes
I’m targeting an October marathon as well, and for now I’m staying on my Olympic Plan HV until the first full week of August for the bike. At that point I’m switching over to General Build LV until the marathon. It’s 3 rides a week averaging around 280ish TSS a week. Doing my own thing (BarryP) for the run.
3 Likes
Three bikes a week with my 3 run/wk plan would have been do able, even with 2 lifting sessions, but I wanted to have more quality in my run and reduce risk of fatigue. Two was just playing safe and I saw good gains.
Just finished my final week of the Pfitzinger base training, alongside the back half of SSB vol 2 and the first half of general build. I’m feeling pretty fatigued, so glad it’s now a rest/recovery week. Probably going to work in the three runs per week from the 80/20 run/tri maintenance plans while I carry on with the bike training.
I’m on cloud nine with my running and I just have to share.
So around 2.5 weeks ago I took around 5 days off completely due to some weird IT band issues, where both would give me terrible pain at the same time between 1km and 2km into a run. Well that time off did the trick. Last week I did 55km total, and this week I did my first real tempo run of the year after a steady dose of Z2 base building. The results are nothing short of miraculous for me. On my 12km tempo run, 20min of which were actually at tempo, I ended up coming within 8s of my 5k PR!!!
I was quite nervous trying to jump into that kind of speed after nothing but base, but it really works for me I guess. Even when I was a pure runner and not into the multisport scene, I never felt this good about my running, but I also never just took on a giant chuck of base. I always had some form of speedwork and I guess it just never let me get to where I needed to. After 15 years I finally found what kind of training really works for my body!
6 Likes
Wow dude that’s awesome! 5k to tempo pace is a huge jump. It’s funny how big gains often manifest themselves after taking a few more days than usual off 
I think a lot of people get stuck training one way forever, so congrats for shaking it up and finding what works for you!
1 Like
Same! I’ve been doing very little except base on the mid volume full distance tri plan recently after doing the same but slightly different (doing very long base runs at the weekend) while training for a mountain marathon that we decided to defer (before the virus rendered that decision moot).
Last week my tri club decided to do a lockdown marathon split up over 6 sessions so as not to be outside for more than an hour per day. 5k, then 10k, day off, 6.1k, day off, 6.1k, day off, 5k and 10k again. Through some combination of improved fitness, reduced weight (5kg down since winter) and GPS inaccuracy which is probably the bulk of it, I smashed my 5k PB, then beat my 10k PB, then beat the new 5k PB, then beat the new 10k PB 
These are all estimated, mind you, so I’ll believe them when I see them on a measured course. Still encouraging though.
1 Like
So I have done 30 days of consistent running
the first 3 were
Mon
5k easy
Tues
5K easy
Wednesday
10K intervals
Thursday
5K easy
Friday
10K easy
Saturday
5K brick
Sunday
20K
in week 4 I increased everything by 10%.
1 Like
I’m sure I can read more and find it, but how does everyone work in running with a TR cycling plan?
Currently I’m doing General Build LV with my rides on M-W-F. I add running with strength training afterwards on Tuesday-Thursday. And the on Saturday I’ll go out on the bike for a few hours of free riding to enjoy the spring.
I’m worried about how the running stress fits in with the planned TSS from the General Build plan. And I also have kept running and cycling to separate days. I’ve wondered if I wanted to increase cycling volume later in the year or next off-season if it would be feasable to complete a MV plan while cycling and running on the same day. Is this something to build up to? Or do you guys find that the stress is different enough that it shouldn’t matter with good nutrition, rest, and care?
1 Like
Considering that you haven’t been running much, I think your running progress would look something like this on your suggested plan:
Week 1-4: gain fitness as you get used to running again
Week 5-onward: level off with progress unless you add more volume or intensity.
Running twice per week for only thirty minutes will certainly be better than not running, your progress will just hit a ceiling quickly. I don’t think you’ll lose running fitness if you skip a run now and then because you’re cycling so much. You will lose top end tempo speed though if that’s what you’re going for.
It kind if depends, and Ive kind of forgotten - Im used to running and riding on the same days, sometimes as brick sessions.
But in short as long as you build to it, your body will adapt.
And run three times a week, minimum.
1 Like
Ok, so I’ve just strarted running. My background is about 2 years of indoor training on the bike, followed by moving to almost pure strength training for the last year, now I’m adding some cardio back in via running… I’ve started a Garmin Coach 5k plan.
I absolutely LOVE the Trainerroad podcast. The breadth and depth of knowledge is excellent.
Is anyone able to recommend a similar podcast for runners that nerds out on training, nutrition etc to help you improve? Or a podcast or other resources for a novice like myself?
For now I’ve literally started the garmin coach plan, using some older new balance minimus shoes (but in good condition… Just hope the lack of support compared to a normal shoe doesn’t cause injury). following the intervals prescribed. No real focus on form, technique etc yet… Hoping to reap the noob gains first!
Any suggestions much appreciated!
Can you talk about “three times a week, minimum”? If I can properly work in running with my cycling TrainerRoad plan and outdoor fun rides then I would like to increase my total aerobic strength and conditioning. I’m just a little nervous that increasing run volume will lead to decreased performance on the bike.
1 Like
@Nate_Pearson on the podcast in recent weeks a really simple programme to get Johnathan running regularly safely, maybe he could share that.
1 Like
I assume he means to make sure to train the run because thats where you lose the most time and most people neglect to run enough. There is a huge amount of volume needed to be able to both hammer a solid bike AND run solid splits off the bike. I have also increased my mileage and it has really paid off. If you can add easy mileage do it, as long as you can handle the load. Might take a bit of time to get used to, but even a 3-4km super easy run as a double will add up over time.
Ride for show, run for dough.
edit: oops thought this was for triathlon, if this is for running only, you can do whatever. But consistency is key, and running more frequently with slightly less mileage for each run will allow you to bank more volume and mileage, both are what will make you a better runner
1 Like
Its a basic tenet of training, until youre doing it (whatever “it” is) three times a week, it doesnt form a habit so youre more likely to skip sessions or stop doing it altogether.
Also, running is exponentially harder on the body than riding so your body needs to expect it and know running is something you regularly do, so it will adapt.
You dont need to increase total volume to accomodate, and it can just be an easy (aerobic, all nose-breathing) 20 min jog if your overall volume is low. 
1 Like
Thanks guys. I’ve been riding 4-5 times a week and running twice a week with 6-7 days of training a week. I just know that if I don’t get my running “structured” or make sure I’m controlling it will begin to affect my cycling and/or I’m setting myself up for injury.
I may try to mix in some slow and easy runs on the same day as a ride to let my body start to feel it and see how it affects my training. Maybe after a few weeks of that I can decide whether actual run training is a possibility alongside bike training.
For reference, I have no desire to do triathlon. Maybe if there were some fun duathlons near me in the future I would try it for fun. I’m just wanting to add more impact to my training and also increase my aerobic base. I also still have to complete physical training tests for work and there’s a run component so I like to keep my run times fast as I get older. It’s amazing how slow and out of shape some of the kids in their early 20s are. I tell them every year “It doesn’t get any easier, you’re going to have to try harder.”
1 Like
Barry P method. 3-2-1 method…or is it 1-2-3?
You have your short run as your anchor, let’s say it’s 1 mile.
Then your mid run is twice your short run.
And your long run is three times your short run.
So if your base mile was 3 it would be:
- run 3
- run 6
- run 9
- rest
Repeat.
For new runners (even if you’re an accomplished aerobic athlete) I recommend starting with 1, 2, 3 for running to reduce injury.
Doesn’t Barry P involve running your anchor four times? And end up running six times a week?
I know we’re talking about only running three times a week, but my understanding of Barry P is it’s six times, three easy short, one short as efforts, mid as tempo, and then long as easy.
For a beginner runner I’d be a bit concerned about the long run being half of the weekly mileage. Easy to over do it.
1 Like