How to modify my Run Maintenance Plan? | 80/20 Endurance

How to modify my Run Maintenance Plan?

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  • #7167
    Veselin
    Participant

    Hi all,
    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!

    Greetings from Sofia, Bulgaria!

    #7173
    David Warden
    Keymaster

    V,

    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.

    David

    #7178
    Veselin
    Participant

    Thank you for the prompt response and valuable advise David. I’ll give it a try. Thanks again for the free training plan and support!

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