Oh, he probably does. I was thinking 1,2,3,rest,1,2,3. So 3:1 ratio of work to rest.
I think that’s still a good way to ramp up mileage for new runners.
Yes, you run 6 times a week. But you run your short run 3 times, your mid run 2 times, and your long run 1 time.
The other beautiful thing is that your short run works out to be exactly 10% of your weekly volume as well. Fun math.
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Thanks for that! I’m totally wrong! 
What TR workouts and types to support training for 1/2 Marathon up to 50km Trail Runs.
Hello I am a 57 year old former triathlete so I have some running experience. I have been doing TR workouts and completed the SSBLV a few times since 2017. When able I have done a minimum of 3 TR rides a week during this period. Recently I have been able to rehab some Achilles tendon and Plantar challenges and become more consistent with my running, doing 4 sessions a week at a moderate pace but not speedwork. When physical distancing allows races or to just go and run long in the woods what type of TR workouts should I be doing to improve my fitness to complement running. As well as the mentioned running above I would enter Fondos or longer Mtn bike events as well.
Currently I am riding 3 sessions a week, Tuesday is VO2 max, Thursdays I am not sure if it should be Sweet Spot or Threshold, and an Endurance session on Saturday morning. The running is currently Monday, Wednesday, Friday and Sunday, progressing the distance through the week.
As my running musculature improves to match the cycling cardio fitness I want to start adding some tempo runs and other interval sessions as appropriate. When the running speedwork is added I am thinking of alternating the weeks where cycling or running have the intensity. I am currently on a 3 or 4 week build then 1 week recover cycle.
What types of workouts give all round fitness and lead to #oldmanstrength
Thoughts, opinions and discussions appreciated 
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I think you have the right idea about doing intensity on the bike and letting that really get your cardio system really honed, then using your running to build up that musculature and strengthen the tendons/joints etc. I’ve had a lot of success lately just doing easy runs and saving almost all my intensity for the bike. Over 95% of my running is at Z2 but today I did a tempo run where I set a 5k PR in the middle of it. Your results may vary though depending on how you respond to training.
Whether or not that works for you is something you’ll just have to figure out by experimenting. The nice thing though is that going the route of nearly all Z2 running is a low risk for injury. If you’re not getting the #oldmanstrength you’re looking for, then try upping the intensity.
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I like the Olympic LV when Im on a run focus. Its two rides perweek but covers a range of training zones - maybe mid vol would suit you?
These are the questions I’m asking myself these days, as I’m targeting doing a “fast” 10k late summer/early fall (fast being a very relative thing here), and I can’t see how I could get used to the threshold nature of 10k running without doing quite a lot of run-specific intensity. For longer races as in @Islandr’s case, I can better see it.
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I would have been doing a 50 mile ultra this weekend…
Phew, that was close! 
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Hi there,
So I am looking for some sort of structured running plan similar to TrainerRoad. I have a Garmin Forerunner 305 with HR strap as far as my device. The structured training with TrainerRoad has been good but I don’t want to “marry” the running to it for fear of falling off the program and disappointment if it doesn’t come all together (I know, weird psychological thing going there).
Can anyone make any suggestions on what I could do? I think my goal right now is at the end of August for a Half Ironman Duathlon. I would like to do TR for cycling on the plan, but do a Half Marathon running training plan on the side and then marry to the two pieces together for the race.
I know my running device is “old” so I’m not sure what I could find out there as far as a half marathon training plan to use with the 305.
Thanks in advance.
Bill
This is all you need and then some…
I used this comparison of methodologies to select mine, it takes into account what kind of runner you are:
https://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans
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Like other people said, i leave almost all the intensity for the bike because it can be hard for the body so much run. What i do and depends if it´s Base, Build of Final Phase but something around this:
- 2 Runs Z2 EASY(Respect Z2) 40/45 minutes.
- 1 of the following per week (Hill Reps, Speed Sessions in 5K Race Pace i don´t to Speed Sessions in full steam because too hard for the body and to recover or other session like tempo run 30 minutes or 40 minutes)
- one long run like 70 minutes to 85 minutes
If i am training for a Duatlon or Tri, one of the easy run i convert it into off the bike run 25 minutes where first 10 minutes is Race Pace.
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I started Barry P on April 1st, I have adapted it to not have a rest day so each day since then I have run at least 5K, my biggest run has been 14 miles. My times are just tumbling as is my heart rate.
It looks like I won’t be returning to school until September because of the rare situation I am in at work so I am hoping to smash a autumn/ winter half marathon.
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The Science of Ultra podcast.
Why not just do the half-Ironman TR plan? There are runs in the weekly notes.
I kept trying to merge plans and my brain just got overwhelmed. I am making sure I am running 3x a week while going through an increased SSB volume. My runs are getting faster for the same RPE and HR.
Just trying to understand.
I don’t do the TR Half Ironman plan because I don’t understand the whole RPE system nor is it explained anywhere. All I know is pace and heart rate. 
I just need something that’s simple and straightforward. Prior to this, I was just doing a simple miles-run plan for each week - just putting in the mileage regardless of pace.
In case you haven’t seen this post - some RPE explanation. https://support.trainerroad.com/hc/en-us/articles/360021324932-RPE-Key-Explained
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First time I see one of these - a permanent timing setup, you register, you get a bib, either a one-time or multiple-use one, you go, you run! Interesting adaptation to the situation…
Are you doing 2-a-days? Are you doing TR in the morning and run in the evening or something like that? I’m trying to merge 3 runs with 4 or 5 rides a week. I’m trying to do 3 TrainerRoad low volume rides, 3 runs, and 2 outdoor fun rides. But that fills the calendar quick. I’m still just trying to figure out how to work run training in with training on the bike.
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That’s cool. This is what a company near us is doing:
https://www.instagram.com/p/CAnrSm-HWVb/?utm_source=ig_web_copy_link