Sprint plus HM Training | 80/20 Endurance

Sprint plus HM Training

Viewing 11 posts - 1 through 11 (of 11 total)
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  • #12712
    DZaret
    Participant

    i am looking to find a way of combining a sprint training program to finish beginning of September and a half marathon program to finish early october. is this possible and if so how would i do it! thanks

    #12725
    David Warden
    Keymaster

    Deb,

    Thanks for posting on our forums.

    This is bit tight. The two events are really close together, and they really require two different type of training.

    Can you confirm which event is more important to you, the Sprint or the HM? That will influence my recommendation.

    David

    #12729
    DZaret
    Participant

    That’s a tough question. Today I would say the half marathon. I have already run a half this spring so I feel i have a good base. Interestingly I used the sprint level 2 to build my distance for the half marathon 🙂

    #12749
    David Warden
    Keymaster

    Deb, got your supplemental e-mail, the Sprint it is!

    Load the Sprint plan with an end date of Sept 11. And, add 30 minutes alternatively each week to your longest and second longest run. So, Week 1 your longest 90-minute run becomes 2 hours. Week 2 your second longest 60-minute run becomes 90 minutes and so forth every other week.

    After the Sprint, load the HM plan for the remaining few weeks.

    For your 1k swim (per your e-mail) you’ll be just fine on the Sprint plan.

    David

    #12759
    DZaret
    Participant

    thank you for your help!

    one last question – how effective is the bike training if done solely outside given my trainer is put away for the summer? any suggestions? even with a power meter it is sometimes hard with the varying terrain…

    thank you!

    #12769
    David Warden
    Keymaster

    Deb,

    Indoor and outdoor both have advantages over the other. Even if you have perfect cycling weather all the time, a combination of indoor and outdoor would lead to the best results.

    So, bike training is very effective is done solely inside or if done solely outside. It is most effective if done some inside and some outside. However, you’ll do just fine if you are outside for the rest of the season.

    If I had to pick one or the other to do 100% of the time, purely based on improving fitness, I’d pick outside.

    David

    #13214
    DZaret
    Participant

    Hi again,

    When you say add 30 minutes to week 2 60 minutes, which run should that be added to? An interval, cruise intervals or ?

    Thanks

    #13238
    David Warden
    Keymaster

    Deb,

    The 30 minutes added to the longest run will almost certainly fall on your Zone 2 Endurance run. The 30 minutes added to the second-longest run could be an easy run or an interval run, just tack on 30 minutes to the end of whatever run that ends up being.

    David

    #13398
    DZaret
    Participant

    David,
    Based on your advice above I have added 30 minutes to my longest run. Today I ran 2 hours and 19.5 km,
    This seems like a lot of distance for a half marathon preparation that is in October.could you please confirm this is what I am supposed to do?
    As well you advised a friend to add 20 minute as opposed to the 30. Please explain!
    Thanksgivings

    #13405
    David Warden
    Keymaster

    Deb,

    In my position, I have to make the best guess based on limited information about the athlete. I happen to know your age and gender and have access to your athletic history in TP, and based on that information I felt up to 2 hours every other week was appropriate. For your friend, I suspect I had less information and made a best guess at 1:50 for every other week (20 minutes instead of 30). I must have considered them either younger or more fit.

    We do offer a paid custom plan service which would dial-in your Sprint/HM hybrid goals much better, but the forums is Free, and probably less precise. I suspect that even on a targeted Sprint/HM hybrid custom plan, you’d be up to 2 hours by mid-August anyway.

    I could be wrong! And no harm in reducing that down to 20 minutes if you feel you are building the necessary HM fitness.

    David

    #13406
    DZaret
    Participant

    Thanks for this response!

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