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IM Plan Run Caps

Hey Coach, in Wk 17 of IM you cap the 180 min run at 18 miles. Makes sense. For those with 50+ vdots, 18 miles should also come into play in the 150 and even 135 min runs leading up. Do you want us to cap those runs too, so that we lead up by time as planned, but with progressive caps of 15, 16, 17, 17, 18 miles, e.g.? Or an across-the-board 18 cap on all runs, even if it results in four 18-milers? Thanks. Mike

Comments

  • I haven't looked at this cap but I am interested in the thought process and the coaches answer.
  • Hi Mike,

    I'm moving your question to the General Discussion forum, so more people will see it, and calling it to P's attention. Standby.
  • @Mike, if your vDOT is 50+ and if you have been following the run guidance all along, building your running volume up to 135' and 150', respectively, then you should be able to run those times. IOW, the "cost" of running long is defined as exceeding 150 minutes.

    If you are running less then or up to 150 minutes, at your target race pace (and not faster!), and you happen to hit 18 miles, then so be it.

    Basically your fitness has "earned you the privilege" of logging several long runs...now, you might not WANT to do that. In the case of the athlete who is run strong but bike weak, or bike concerned, you might be more than happy with 16 miles in 2 hours and then having a better long ride weekend -- but that would be sorted out in the Micro Forum based on your personal situation...

    @Rob, any red flags here?
  • What happens if at 150 which was the max last year I ran 20 and then at 180 I can only run 18?
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