I’ve done a couple of half-marathon seasons with his plans, and this is the second time I’m going 10k with it. After trying many other plans, I really like the overall scheme - but I always used them in de-tuned modes, there’s no way I can do 80km/week, even less the higher volumes. I did the half plans at 5 days/week, I’m trying the 5/10 at 3 days/week + 2 days cycling (TR, base plan low volume stretched at 2 workouts/week).
His plans are pretty good (for me at least) because they cover a wide range of paces, and include a lot of threshold and intense but slower pace (his “M” which is really half-marathon pace for me). I adapt the pace table early in the season (I run E-pace based on HR until I get in good enough shape to fit into his recommended pace range). I did my best HM time using these plans (after trying a couple of others).
After some advice from the TR running collective! I’m getting serious about Sprint duathalon (5km run, 20km bike, 2.5km run). Current 5k pb is 18.54 but need this follower to compete in bigger events. My bike is decent and where it needs to be (not amazing but fine).
I currently do 3 rides using TR LV plans and 3 runs a week (Jack Daniels 5/10k training plan ignoring all easy days and just 3 quality runs) with 1 rest day. I have about 6 weeks until my major A race of the year.
2 questions:
Would you swap 1 ride for 1 run a week, so 2 rides (say 1 threshold and 1 v02 type) and 4 runs (normal 3 plus an extra 45 mins easy run)?
OR
Stick with current 3 rides and 3 runs BUT add an easy 20 (about 4k) each morning 3-4 times a week (on rest day and 3 ride days).
What do people think about these ideas? One idea? Both ideas together?
If drop to 2 rides do think I’d lose much (given this is for 6 weeks with last week or so as taper)
No, Im a minimum 3pw guy for any discipline, and for run, max 3. If you want more volume Id add it on the bike and keep your hard days down to 3, 4 at most.
No. 3 rides is the minimum you want to do. (I ride 4 times a week, and run 5 days a week -
M - Swim SUPER easy 30 min run ( HR < 145)
T - Bike (usually vo2max)
W - Swim and vo2max run workout
Th - Tempo or over under ride, brick (15 - 50 min)
F - Swim and bike (usually something like pettite)
Sa - Tempo Ride and brick (30-50 min)
Su - Run (50 - 2hrs)
This has work well for me.
IF you want to add more running volume, add E runs on bike days and bricks.
You will probably benefit from short brick sessions (15-20 min).
I would spend 3 months running 5-6 running days per week and minimum 2x on the bike. Then you can drop the run volume to allow more bike volume.
This strategy worked very well for me over last winter as the run was my limiter and payed dividends. When you are volume limited you’d want to increase the intensity so you are correct in doing threshold or vo2 during that time.
Some interesting ideas (thanks to all). Seems to be agreement to keep 3 rides a week (unless maybe do a 2-3 month run focus block over winter and drop to 2 maintence rides and heavy run focus…but not for 6 weeks pre A race!).
I guess I’m interested in if the easy 20 mins runs on bike days/rest days will actually do anything, or are they just pointless junk (however do loke idea of tagging them onto bike days post run to give a brick…Just harder with time since can do 20 mins in morning v easily with my schedule).
Any ideas? Also if you needed to improve 5k time (ideally by 30-60 seconds from my on of 18:54) in 6 weeks what sort of thing would you focus on?
Being able to run well off the bike is key. Nothing junk about it. If this is where you struggle in races then it’s even worth doing a “-“ version of the bike workout to make sure you have time to get the brick in. For key bike workouts emphasize the bike work, but for your 3-4 other bike sessions you can be a little flexible to boost run fitness off the bike.
Agreed. Think I will reduce length of bike workouts little (I.e. 4 intervals rather than 5 etc) and add gentle 20 min run after them couple times a week.
Also…Any ideas how to best boost 5k times in 6 weeks as this where my performance needs to improve!
With such short time that much improvement would be impressive. There’s a lot of factors to consider, such as when your last race was, when your PB was, how close you are to PB shape, course profile, how much time you’ve dedicated to high end paces over the summer, current willingness to suffer, etc. The good news is it’s the 5k so your down time post-race is minimal and you can easily turn around and do another. So I might treat the one in 6 weeks as a B/tune-up race to see where you’re at then target something further down the line for the sub-18. At this point specificity is the key so hit 5k/10k workouts as priority. Fartleks and 400s (I personally love/hate the Monaghetti Fartlek and the Aussie 5k is solid as well). Incorporate floats (which both those workouts do) to work on your mental game and willingness to suffer race day. These workouts hurt so come prepared. If that means de-emphasizing the bike for 6 weeks then that’s fine given your current goals. Potentially hit a mini base block for the bike to keep it endurance/recovery focused. That’ll keep you fresh for key run sessions.
EDIT: the “Aussie 5k” is just what I know it as so it probably has different names for other runners
I’d be incorporating a weekly speed session with work at or above 5k target pace. 12x400, 6x800, 4x1000 with equal work:rest ratio. In latter weeks I would reduce the rest ratio slightly.
If possible run with people at or slightly above your ability level. I find these sessions really hard on your own but the ‘group workout’ factor adds real value.
Since early April I’ve added bike volume (from 4 to 6 days per week) and supplemented it with 40-60k of easy running. Only in the last 6 weeks have my running club sessions restarted, following a similar plan to that outlined above. We did a 5k TT 2 weeks ago and I took my PB from 16:21 to 15:56. It was a TT format so I feel like there could have been more in the tank in a proper bunch race.
Solid time mate! And yes… a race would probably have been slightly faster, specially if you have one last gear the last 400s.
The key for a fast 5k is shorter and faster.
You want 400s, 800s, 1200s, and 1600s at faster than goal time.
Fartlecks is Swedish for speed play. Different coaches say different things about it.
the way I like it. You go out… do a nice wu…say 20 minutes. The the next 20-30 minutes you add speed. But is not prescribed by distance or time. It just sort of random…say from light post to light post. From this hydrant to that stop sign. From this corner to the next. The you take similar time to recover.
Monaghetti (continuous fartlek on the road):
2x 90” on, 90” float
4x 60” on, 60” float
4x 30” on, 30” float
4x 15” on, 15” float
Aussie 5k (continuous fartlek on the track):
12 laps of 400 on 400 float, tack on an extra half lap if you want the full distance
“On” segments are 5k race pace. “Floats” are the flexible part but you want to shoot for somewhere between MGP and HMGP. Anywhere in that range is fine. These get spicy fast. If you don’t know those paces the McMillan calculator is great.
This looks like a very structured workout. This is against the spirit of a fartlek.
But like I said, different people interpret the meaning of fartleck differently.
I think MANY coaches think fartleks as time based structured wos.
Ya, you’re not wrong there. I think coaches can loosely define it as a fartlek due to the float segments. Given the pace range you have a lot of room to work with based on how you feel, course profile, etc. So not a traditional fartlek by any means, but barely qualifies with a loose interpretation.
Yep, you got it! Where you fall in that range isn’t that important as long as you still feel like you’re working. I would compare it to a long over-under interval, painful but worth it when executed properly.
One session of short intervals (200m growing to 400 and maybe 600m) significantly faster than your target 5k pace, 1:1 interval/recovery ratio in distance.
One session of longer intervals, 2 mins growing to 5 mins, at your 5k pace, recovery shorter than efforts.
Volume of those 2 needs to be adjusted to fit your capabilities and so on, but 4x4x200m (3.2km) is ideal for the first one, and somewhere between 3 and 5km effort distance for the second one.
Anyone done the Hadd run “plan” before? I dabbled with it quite a few years ago, but mainly just did the test without actually building up run mileage and following the plan. I decided to give it a real go since triathlon racing is out the window and I’m not feeling physically/mentally burned out from a summer of racing so my off-season has already been happening for months now. I’ve just been building up my mileage going 60k/60k/70k the past 3 weeks and I’m on track for 80k this week which I’ll try to hold for a couple of weeks then start with the actual plan. I’m looking forward to seeing what happens!
ETA: I’ve also started on a run streak at the same time running every day so far this month. Hoping to continue that for awhile too as an extra little challenge. My bodyweight has been slowly dropping as an added benefit as well.
I’ve just been building up my mileage going 60k/60k/70k the past 3 weeks and I’m on track for 80k this week which I’ll try to hold for a couple of weeks then start with the actual plan. I’m looking forward to seeing what happens! 