Three weeks ago I finished the level 2 HM plan from the book. Because of Covid rules I ran a time trial and set a PR by 3 minutes. In 2019 I ran 1.35:19 at a race, now I ran 1.32:22!
After some rest en recovery weeks I want to start to start the level 2 HM plan again. A few days ago I received an email from 80/20 with tips on double runs. Also I read about lenghtening the foundation runs before adding double run/work outs. My question is, should I lenghten the foundation runs up to a hour or should I start HM plan level 3 (wich already contains double days)?
There could be quite a big difference between your custom Level 2.5 and Level 3. If you feel you can meet the demands of the Level 3 plan (in the book) then that’s the best option. It’s pre-made, no need to make custom workouts or decisions, it’s already laid out for you.
If there is a chance you won’t be able to keep to the Level 3 plan, then lengthening your existing workouts is a great option. For many athletes, it’s much more convenient to increase the length of one workout a day than to add a second workout.
Thank you for your reply and anwser. I guess I can’t fully commit to the lvl 3 HM plan because of other life obligations. Sometimes I can get a second workout in, sometimes I can’t. At these times it would be great to expand the existing runs. Most foundation runs are 40 to 45 minutes. When I expand them to 60 minutes I get some more milage in. Can I benefit from this extra time or doesnt’t bring it to much difference to the end?
It adds up, it’s worth it if you can do it. Fitness is gained by the appropriate level of duration, frequency, and intensity. More is not always better (as is the core of 80/20 training), but when it comes to duration, more is almost always better.