I run less...should I run harder?
LIFE does not allow me to get all run workouts in each week. I always do Monday interval run, Thursday long run, and Saturday pre-long ride run. Occasionally, I run the Tuesday brick run after interval bike. But I never run the Friday run. So, in the weeks that I only get the three runs, should I run a little harder than prescribed paces, to make up for lack of run frequency?
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Checking my training log in the 8+ weeks I've been doing the HIM plan, I find I am averaging 3.0 runs/week (range: 2-4). I try to do the run workouts as written (and usually succeed). Looking back further I find since 2007, this has pretty much been my average # of runs/week. I have no idea what the "right" thing to do is, all I know is, on 2-4 runs a week, doing the EN prescribed workouts, I'm able to have successful runs in my triathlons, in part measured by being able to pass people and not be passed, in part measured by my times relative to my AG peers.
I suspect trying to overachieve on the runs to make up for missing some of them is a set-up for overtraining symptoms, mainly being too pooped to have successful downstream wkos. If I'm going to err on over achievement, I will add hours, not intensity, to my biking, e.g., biking to work, or biking to the track or pool at a Z1 pace, or doing Big Bike Weeks for volume, not intensity. I seem to tolerate extra biking volume more easily than either excess swimming or running effort.
Your doing/executing the 3 key priority workouts per week...and only missing 1-2 moderate or low priority workouts....of those the key one early on in the training is the Monday incline session ...which is strenght oriented....I would not do additional or increased intensity on your other workouts.....you have tested to determine optimal training paces which derive specific physiological adatption...and pace is pace...overcooking pace does not enhance the adaptation...continue to hit the key workouts...may add some additional volume at the end of those runs...and don't stress over the others...NOTE: like all I have done 3-4 runs per week average the past two IM cycles...this year I am trying to do 4-5...and believe there is a "durability/strength" factor or dimension that additional runs/week does add...but it isn't critical for successfully executing your race IMHO