Revising the training plan
Training Day: 117
How It Felt: The workout felt great, but I’m also an idiot and accidentally did next week’s Day 2 workout instead of this week. I also walked the golf course with my husband to get my 10k steps for the day. The uphills felt tough!
Commentary: After about two weeks of learning more about 80/20 running, I decided it was time to revise my training plan. I was looking at 80/20 training plans on Training Peaks, but I wasn’t sure if they were right for me. I stumbled upon a review of them that I found quite helpful. He said the marathon plan wasn’t the greatest if you’re a slow runner. They go off of time (which I do as well), and he said you likely won’t get enough weekly miles if you follow the plan because it’s geared towards faster runners – average 11 min/mi or faster.
My half marathon pace is an 11 min/mi, but that’s my pace from last year. Who knows what it is now. To keep myself out of the moderate intensity rut, my average pace has slowed down a bit. It’s about a 14 min/mi. Taking this into consideration, I decided to modify my current, homemade training plan instead of paying for the 80/20 50k training plan.
The changes I made:
- Moved fartlek/interval day to Tuesday
- Moved strides to Thursday and made the run time the same as Tuesday
- Moved my weekday recovery day to Wednesday (easy run for less time than Tuesday and Thursday)
- Upped my Sunday run time by 30 minutes
- Added a 30-minute run on Friday (non-recovery weeks only) starting on Week 14 (I might up the time at some point, we shall see)
Most of the changes I made were to get in more run time, which means more miles. While I do believe time on the feet is most important, I also know I need to get miles in if I plan to do ultras. I also decided to do less intense fartleks on Tuesdays. I was using a lot of marathon workouts from The Complete Book of Running for Women. Now I’ll stick to the 5k/10k workouts because the intervals are shorter.
I also plan to spend some time in the moderate-intensity rut zone during my long runs. Although it isn’t recommended to spend a lot of time in this zone, it is necessary. Most endurance runners race in this zone, so it makes sense to train in this zone as well. Between my moderate-intensity rut time during my long run and my fartlek/interval workout, I should achieve an 80/20-ish balance.
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Christina View All →
Endlessly seeking adventure.
I change training plans always…other than speed/hills on Thursdays and long runs on Sundays everything else is an option, I just make sure lots of endurance stuff on bike or in winter xc skiis…swimming and some strength…I’ve had training plans made for me (my life schedule is never static enough to work with anything I’ve found)…for me it’s gotta be fun, involve other people and a huge social aspect…
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I’m more of loner when it comes to running, lol. I agree, most training plans are too cookie cutter, unless you pay a lot of money for a running coach that personalizes it weekly. Too much money!