5k level 2 w/ strength work v. 5k level 3 | 80/20 Endurance

5k level 2 w/ strength work v. 5k level 3

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  • #13761
    MattCorley
    Participant

    I have a 70.3 IM and a marathon in early October (very poor planning on my part I know). After a few weeks of rest I want to focus on speed for a few months. My current training is for the 70.3 IM and I train 10-12 hrs per week. My projected IM time is 6hr 30min give or take.

    After all the training I’m doing now I’m not sure I’ll have time to do 5k level 3 with the strength add-on, but I think I can swing level 2 w/ strength or level 3 (I’ll take the crosstraining option 2-3x a week).

    I’m 45, have good recovery, a sedentary job and I’m not injury prone. I’ve been focused on endurance training since early 2020. I have a long background of strength training prior to switching to endurance sports.

    Thanks in advance
    matt

    #13765
    David Warden
    Keymaster

    Matt, thanks for posting on our forums. I’m unsure of the question. Can you re-phrase it?

    David

    #13771
    MattCorley
    Participant

    Sorry! Trying again.

    I’m looking for a recommendation on using either the Level 2 5k program with strength plug-in or the Level 3 5k program? My schedule probably won’t support the level 3 5k program with the strength plug-in.

    My goal is to work on my speed before going back to triathlon training (probably Oly distance).

    #13775
    David Warden
    Keymaster

    Got it, thank you. In general, it’s better to perform a lower level with strength training than a high level without. Younger males (<40) can get away with little or no strength training, but men over 40 and women will perform better by replacing a portion of their endurance training with strength training. So, I recommend the Level 2 with strength.

    David

    #13776
    MattCorley
    Participant

    Makes sense and thank you!
    Now to decide if I’ll be using the Pace program or the Power one (I have a Stryd). 🙂

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