Mid Plan Start | 80/20 Endurance

Mid Plan Start

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  • #15257

    Hi Guys,

    I have just completed a HM after following an 8 week training cycle. I have another HM race in 8 weeks time and would like to follow a 8020 endurance plan in the lead up to it.

    I think I’d be best suited to your level 2 plan, however, it is a 15 week cycle. What are your suggestions for starting the plan mid way through in order to align with my race date?

    Thanks,
    Jon

    #15272
    Matt Fitzgerald
    Keymaster

    Hi Jon,

    Sooner or later you’re going to need to give yourself more time between races so you can fully regenerate and build a fresh base. Here’s why:

    Making Periodization Intuitive

    But to answer your question, I recommend that you compress the plan by pulling out select weeks from each phase. Something like this:

    Week 2, Week 4, Week 8, Week 9, Week 10, Weeks 13-15

    #15297

    Hey Jon,
    Thought I’d also chime in here! Agree with Matt here on the importance of periodisation and rest between races, but have to admit as a multisport athlete I have done my fair share of races close together so understand your situation!
    How I like to approach doing races close together is, put these races into blocks and then I focus on training for the first race, recover, and then take that fitness I built from the first race and maintain and refine it through to the next one. So unless you really didn’t get in consistent training for the first race your best approach after the first race is to have a week of recovery (week of slow) to absorb the fitness from the last race and training block, then back to some foundational training for about 2 weeks, then 4 weeks of some race specifics again, week of taper and time to race again!. An important note is that you do not want to do this too often in your training cycle, and after the second race a good recovery and full build for the next race is recommended for the best performance and overall health outcomes. Matt gave a great example of how to adapt a 80/20 15 week half marathon plan when you have a shorter prep window.

    Leyla

    #15311

    Thanks Matt and Leyla for the advice.
    Noted I should take more time between races… I’ll bare this in mind for future planning!

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