Acceptable substitutions | 80/20 Endurance

Acceptable substitutions

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  • #16150
    JB
    Participant

    Hi all,
    I am trying to find a way to balance some of the workload as I progress in my Half training plan L3.
    I know Foundation Runs help build cardio fitness & Recovery Runs help flush the muscles of metabolites, and I don’t plan to sub all of them but to manage the consequences of high mileage here in Florida where it’s almost all concrete (shin splints) and hot/humid weather in Spring/Summer (exhaustion), I am trying to find a level of substitution that will still be accretive.

    In Training Peaks I can see the TSS each Foundation/Recovery Run provides… is it ok I replace SOME FR/RR each month with about the same TSS with these with:

    1. Low intensity cycling (assuming yes)
    2. Swimming (swimming is my sweet spot so this is easy to do at a low intensity)
    3. Hot yoga (max 2-3x per month)?
    4. Strength training (30-45m per session)?

    Is there a somewhat acceptable level of replacement for the FR/RRs each week?
    Trying to figure out a way to maintain building fitness but avoiding the injuries that sideline me for days at a time.

    TYVM
    Jess

    #16151
    JB
    Participant

    Tried to edit post but unable to figure out how to do so…

    I found the yea to the cycling and swimming in other posts, so reframing this post to:

    Is it ok I replace SOME FR/RR each month with about the same TSS with these with:
    1. Hot yoga (max 2-3x per month)?
    2. Strength training (30-45m per session)?

    Is there a somewhat acceptable level of replacement for the FR/RRs each week?

    thanks

    #16155
    divitoca@gmail.com
    Participant

    See if this post helps answer some of those questions…

    Mixing activities during the 80% part

    #16157
    JB
    Participant

    Hi Divitoca, I did see that post referencing cycling and swimming, so I then adjusted my query to focus on the non-listed activities and info on how much substitution is acceptable.

    #16178
    David Warden
    Keymaster

    JB,

    – Strength training: yes, absolutely.
    – Hot yoga: I don’t know. In theory, sure. But I’ve not read literature on this as an effective cross training exercise for runners the way swimming, cycling and strength training are documented.

    David

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