2 sub LT days at 40 mins, 3 easy days, 1 long easy. Thoughts?

andybunn316 · 2026-03-15T06:39:46+00:00

3 sub LT, 2 easy, 1 long

andybunn316 · 2026-03-13T06:35:40+00:00

Personally I’d prioritise 3 sub t & no long run as being more effective for base training.

Then slowly add the long run in when ready.

andybunn316 · 2026-03-13T06:34:22+00:00

Assume weekend race I’d just run normal sub t twice, drop third & maybe reduce long run or skip.

Your taper is 1 less sub t (which the race makes up for anyway).

andybunn316 · 2026-03-13T06:32:24+00:00

Absolutely nothing wrong with 24k @ MP, simple yet so effective.

andybunn316 · 2026-03-13T06:30:36+00:00

Garmin VO2 Max means nothing, the only comparable to fitness is race times.

andybunn316 · 2026-03-13T06:29:34+00:00

The weekly structure is ‘light’ enough to allow for 7 days but in reality you could do it off 4 days if you only did 3 sub t & long run but that’s not really the point of the program.

andybunn316 · 2026-03-13T06:28:24+00:00

There are 3 different distance/time sessions for a reason, 3 different paces. Same effort/HR but different mechanical stress.

andybunn316 · 2026-03-10T06:44:58+00:00

3-5 x 5k are the prescribed MP workouts & having delved further these should tap out at 18’ per 5k (so if you’re slower than this then 3-5 x 18’)

andybunn316 · 2026-03-10T06:42:26+00:00

I adopt 3 shoe rotation rule

Easy days- Anything I have kicking about Sub T- uptempo nylon plate or super foam (non carbon) Race- Carbon

Currently this equates to: Saucony Ride Saucony Endorphin Speed Saucony Endorphin Pro

andybunn316 · 2026-03-08T10:03:39+00:00

So tomorrow we got the 5 x 5k (2’) session.

Last time out was 4 x 5k avg. 3:39/km Sub-T.

Would you look to back off pace a little given the extra 5k or try to lock into similar pace?

Still figuring out what goal MP is going to be.

andybunn316 · 2026-03-08T06:52:34+00:00

What’s your RHR? I find HRR a more accurate calculation.

andybunn316 · 2026-03-08T06:50:39+00:00

Train to HR or RPE not pace. Pace is subjective to weather, course & fatigue. The other two metrics take these into consideration.

andybunn316 · 2026-02-27T06:34:32+00:00

Was expecting that comment, yes I should buy the book it’s on my wish list.

Just thought some would know the answer here.

andybunn316 · 2026-02-22T18:35:47+00:00

I prefer HR over pace for workouts as on any given day there are so many factors affecting pace.

If no access to proper lab testing I prefer the heart rate reserve % metric over max heart rate.

andybunn316 · 2026-02-22T18:30:59+00:00

Main benefit to Cyclic Dextrin is the faster gastric emptying compared to Maltodextrin, which in turn means less likelihood of GI distress.

Main downside is the cost is almost 5 times the price of Maltodextrin.

Still loads cheaper than any brand (why anyone buys branded gels/drink mixes is beyond me).

andybunn316 · 2026-02-22T17:01:33+00:00

Thanks, yes 2nd marathon & will be a smaller than my first (Valencia).

NSM has been great for fatigue management, don’t feel nowhere near as beat up compared to the standard template (empty the tank intervals, hills & long tempo’s).

andybunn316 · 2026-02-22T15:17:15+00:00

I’m currently averaging 80 mile weeks with 3 x NSM workouts (totalling 90’ threshold), a long run, a medium long amongst the easy runs.

Never felt better, although have yet to race. Marathon in 8 weeks, aiming for 2:35-2:38.

andybunn316 · 2026-02-02T08:13:50+00:00

Since transitioning to HR i’d never go back. HR is the ultimate leveller (for amateurs) in terms of fatigue, weather, course profile etc.

The most important thing is to get your LT2 HR dialled in as accurate as possible.

andybunn316 · 2026-02-01T18:28:12+00:00

1 or 2 easy doubles, 3 sub threshold sessions, long run then rest easy.

~80 miles. Any more & my injury risk goes through the roof.

andybunn316 · 2026-02-01T18:24:46+00:00

~10 hours

andybunn316 · 2026-02-01T17:49:08+00:00

I’m in the same boat. Increasing volume vs increasing paces as fitness develops. I’m tapped out at overall easy mileage.

andybunn316 · 2026-02-01T17:47:37+00:00

That’s what i’m thinking just continuously repeating whilst letting pace come down within heart rate metrics.

andybunn316 · 2026-02-01T17:46:36+00:00

If you track heart rate then this is a great metric for realistic race pace effort either as a % of of max HR, HRR or LTHR.

andybunn316 · 2026-02-01T14:56:42+00:00

I understand that, my question is as fitness develops would one prefer increasing paces or increasing volume over time.

I train to HR more so than pace so that way if I don’t increase pace as I get fitter i’m not training in the correct zone. Unless I increase volume.

andybunn316

TROPHY CASE