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Oct 2019
7:47am, 16 Oct 2019
1,251 posts
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oumaumau
He's still a monster then 
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Oct 2019
8:17am, 16 Oct 2019
471 posts
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Sam Jelfs
I have been using a modified version of the RFP "100 miles on 80 miles per week" plan (think thats what it is called), for a while now.
Only thing I would say is that I am rubbish at doing the speedwork, and very bad at doing all my running at the same pace... Something that I must work on this training cycle.
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Oct 2019
8:38am, 16 Oct 2019
13,910 posts
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Rosehip
Fenners, I think the logic is that you work on your weekness(es) furthest away from the event. I'm week at everything! but my speed and actual CV fitness are poor and way down on yours. It therefore makes sense to me to improve my CV fitness by the most efficient method first. Speedwork/HIIT seems to be one way to do that.
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Oct 2019
8:44am, 16 Oct 2019
34,891 posts
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Derby Tup
Long days (5 hours plus) and plenty of them. Unless it’s flat work on the hills. Back to back days are good. If you can’t run on a Sunday after a tough Saturday go for a hilly walk. If you’re training properly and think you can go to track on Tuesday you didn’t do enough at the weekend (all imho)
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Oct 2019
8:49am, 16 Oct 2019
1,252 posts
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oumaumau
I'd second that DT.
Speedwork/HIIT *could* give fast returns (from the little evidence I've seen - it's dependant on the individual how effective it is - HIIT that is), but there is a greater risk of injury than sensibly building up time/miles.
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Oct 2019
8:58am, 16 Oct 2019
472 posts
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Sam Jelfs
If you look at the RFP plans, they have speedwork included on a thursday, giving time to recover from your long weekend runs. Even then, it is just a guidance of "do x amount of minutes of speedwork". Unless you are at the pointy end of the race, I think time on feet is the critical thing, and HIIT etc shouldn't come at the expense of that.
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Oct 2019
9:00am, 16 Oct 2019
34,894 posts
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Derby Tup
‘Unless you are at the pointy end of the race, I think time on feet is the critical thing’ - agree 100% and I ain’t at the pointy end of anything
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Oct 2019
9:01am, 16 Oct 2019
13,911 posts
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Rosehip
that's all true x
If trying to walk at any pace up a proper hill gets my HR up and my breathing hard, then working in that range in the absence of hills has to help a bit. The proper long days out are paramount and will happen - just not this far out, need to get fit enough to do them first!
(not that I couldn't walk all day in the hills now, I mean have some running in there too)
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Oct 2019
9:03am, 16 Oct 2019
13,912 posts
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Rosehip
(weak not week, ffs! my spelling and noticing thereof before pressing submit is getting worse)
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Oct 2019
9:03am, 16 Oct 2019
34,896 posts
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Derby Tup
I’m dreaming of long days in the Dales or Lakes. Hopefully after Christmas we can get out there again with the sheep, heather and bracken
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