How to preserve running conditioning 1< 3 weeks | 80/20 Endurance

How to preserve running conditioning 1< 3 weeks

Viewing 6 posts - 1 through 6 (of 6 total)
  • Author
    Posts
  • #14290
    jaybyrd
    Participant

    Hi,

    I am kind of in need of a rest. My body’s aching, but I am not (yet) injured.
    I don’t need to stop completely, I just need more rest. 🙂

    In this state I remembered the TrainerRoad podcast. The guys talked about studies pointing to capabilities in zone 5/4 diminishing quite fast when not trained and they came up with this solution:

    How to Avoid Losing Fitness While Traveling: 3 Solutions for Cyclists

    So basically train at least once every three days and above threshold. This way you can reduce training frequency for a while without losing to much fitness.

    I am wondering if this translates over to running?

    Could I (or everybody) get away with doing one out of RFR13, LIR1, RLS25 or R5K4 for a limited time every 3 days?

    Currently I am on the 5k Level 1, Running 4 times a week (only one RF instead of three) and climbing or lifting 1-2 days a week.

    Thanks in advance
    Jay

    • This topic was modified 3 months ago by jaybyrd.
    #14294
    Matt Fitzgerald
    Keymaster

    It doesn’t apply. If you’re overtrained, you should focus on recovery, not on trying to preserve fitness. On that point, to what do you attribute your “aching”? Is the training you’re doing a big jump from the past?

    #14302
    jaybyrd
    Participant

    Hi,

    the Training load has been constant over the last 6 months. I did some renovations on the house leading me to shifting around workouts prioritizing doing all the workouts over resting. Plus the physical stress of construction.

    The aching is not muscle soreness but a bit like it. It’s like during warm up the motions do not feel fluid and I take a while before it’s smooth. Sometimes more then the 10 minutes warmup. It’s not really painful, but it’s also not normal.

    So if I do have to skip workouts over 1 – 3 weeks and can only do 2 per week, which ones would I choose in the 5k level 1 plan?

    Thanks for your reply
    Jay

    #14305
    Matt Fitzgerald
    Keymaster

    If your training load has been constant, then I assume you’re not training for a race. In that case, what is the goal of your training? I need to know where you’re trying to go before I can help you get there!

    #14310
    jaybyrd
    Participant

    Hi,

    That is true, i am not training for a race. My goal is to run a sub 20:00 5k (outdoors). To achive this I started with the 5k plan about a year ago. Instead of the race I do a 5k Test to update my zones for the next cycle.

    I do all the “complicated” workouts indoors on an assault runner by pace, the ER and RF outdoors by heart rate.

    Paces are manageble and correlate with the expected heart rates. All calculated within traininpeaks and the 80/20 method selected.

    Thanks in advance.

    #14315
    Matt Fitzgerald
    Keymaster

    Okay, but if you’ve been doing the same plan on repeat then your load has varied. It’s much lower at the start than it is at the end. That tells me the training alone is not at all to blame. Assuming your life stress is on the wane, you should be fine if you train very lightly by feel for a couple of weeks and then start a fresh cycle.

Viewing 6 posts - 1 through 6 (of 6 total)
  • You must be logged in to reply to this topic.