for the first time I’m using a running plan – Run Maintenance. I’ve got it with coupon code 2020Aid. Although the volume is ca.30% lower them my usual km per week due to the 80/20 method my training status is Productive (according my Garmin Fenix 6x) since I started the plan 4 weeks ago. The plan is 12 weeks. Can you give me an advise how can increase the volume by keeping the same structure of workouts (5 running days/ 2 days off). Can I just increase the duration of the workouts by 30% respectively the interval count?
Additionally I do regular strength training 3-4 times a week (30 minutes -kettlebell workouts) and yoga 3-4 times a week (1 hour).
Any advice would be much appreciated!!!
Thank you all!
Thanks for using our plans and representing 80/20 in Bulgaria!
No need to change your yoga and strength sessions, those are in fact recommend. To increase your total volume by 30%, yes, you can just add 30% more to any given run, or even split that 30% weekly increase over just a few runs. Many athletes prefer to add the majority of this additional running to the longest run of the week.
However, to maintain the 80/20 ratios, you’ll want to ensure that you have 12 minutes of moderate to high intensity to every hour of running you add (20%). Of course our plans do this for you, but it’s not too hard to do the calculation yourself.