High Mileage Training Block

Schmitty75 · March 24, 2015 1:16PM

Hi Patrick,

As we discussed on our coaching call today, please write me a 4 - 6 week high mileage training block to help me in my goal of a Boston Qualify. If it makes a difference, I cannot to two-a-day runs on Tuesdays or Fridays. Rest days on Tuesdays are ideal because of my wife's work schedule.

Thanks for your guidance!

-JOE-

Coach Patrick · March 27, 2015 5:49AM

On this today...

Coach Patrick · March 31, 2015 5:48AM

Joe, thanks for your patience! Here is the table below. The key is that the Thursday run and Saturday run #2 are all done at your goal BQ pace PLUS 20" per mile. So if you want to run 7:15s on race day, then we are looking for a 7:35 pace -- obviously the tempo finish is faster than that.

So a Wk 2 Thurs run would be 9 miles at 7:35 pace, with 1 mile at 6:45 pace (just guessing on a Z3/HMP).

The Sat run #1 can be a warm up of 2 miles, then remainder at your goal race pace. So I could see 2 miles at 7:45, then remainder at 7:15s or as close as you can.

Of course hydration, nutrition for every run is key here.

The Sunday run is optional, I'd strongly consider just spinning here or a fun group ride without crazy FTP efforts just to stay loose, but if your monday is bad you might want to run here. Let me know what you think!

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Wk 1	45' as 15' @ Z3 / HMP	OFF	45' 2x1 mile @ Z4	10 MI Z1-Z2	45' Steady + Strides	2 x 8 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain
Wk 2	45' as 20' @ Z3 / HMP	OFF	50' 2x1 mile @ Z4	10 MI Z1-Z2 w/ 1 MI Z3 finish	45' Steady + Strides	2 x 9 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain
Wk 3	55' as 25' @ Z3 / HMP	OFF	55' 2x1 mile @ Z4	10 MI Z1-Z2 w/ 2 MI Z3 finish	45' Steady + Strides	2 x 10 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain
Wk 4	55' as 25' @ Z3 / HMP	OFF	60' 2x1 mile @ Z4	10 MI Z1-Z2	45' 3 x 3' (2') @ 5k	2 x 8 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain
Wk 5	60' as 30' @ Z3 / HMP	OFF	60 Z4	10 MI Z1-Z2 w/ 1 MI Z3 finish	45' 3 x 3' (2') @ 5k	2 x 9 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain
Wk 6	60' as 30' @ Z3 / HMP	OFF	60 Z4	10 MI Z1-Z2 w/ 2 MI Z3 finish	45' 3 x 3' (2') @ 5k	2 x 10 mile long runs	45' Run + Strides - OR - Bike Ride / XTrain

Schmitty75 · March 31, 2015 5:14PM

I apprciete the guidance Patrick.

Questions:

Mondays - What does 45' as 15' @ Z3 / HMP mean? Warm up or run easy and then run then run the last 15 at Z3?

Wednesdays - What is my break time between intervals? Is it 1 or 1.5 time my mile splits? Walking just a bit and then Z1 / Easy?

Thanks!

Coach Patrick · April 1, 2015 8:20PM

No problem. Yes include 15' at Z3 in there where you can (end is fine). For the rest just make sure you are ready for the next one. I hesitate to give you a time as it will be too long now but too short later on as you get tired.

let's call it one mile. You can cover that middle mile as fast (or not fast) as you want!!

Coach Patrick · May 8, 2015 5:29AM

Joe, good to connect. Here is the table for the final six weeks to race day.

Big changes coming for you off of the run volume block include:

Switch to three quality long runs for weeks 6,5, and 4. Then we start to taper. Goals will be to maintain training load / basic mileage from previous 6 weeks without over doing it. If you feel fuzzy or in danger, take the day off and check in here.
Leveraging Thursday and Saturday, we will build to 20 miles a week at GRP...huge confidence builder.
Tues is a new tempo session, with the last 1/3 of that session designed to put you at Z3/HMP -- faster than your Goal Race Pace. This should help you calibrate the GRP as more "reasonable" but, should you really struggle through this session, then dial the final pace back. It _should_ be manageable but I don't want you to cook yourself.
Sunday (or next day after long run) is 100% off. Recovery is paramount. Chocolate milk after every run over an hour.
Race-specific nutrition is also important here, 15' prior and every 45'...check in on it.

	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Wk 6	45' 3 x 3' (2') @ 5k	60' Build Run: 20' @ Warm Up, 20' @ Z2, 20' @ z3/HMP.	OFF	10 MI as 2 MI to Warm Up then 8 MI @ GRP	45' Steady + Strides	18 miler as <style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 20.0px; font: 13.0px Helvetica; color: #323333} </style> 12 @ GRP+ 20" per mile, then 6 @ GRP	OFF
Wk 5	45' 3 x 3' (2') @ 5k	60' Build Run: 20' @ Warm Up, 20' @ Z2, 20' @ z3/HMP.	OFF	10 MI as 2 MI to Warm Up then 8 MI @ GRP	45' Steady + Strides	<style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 20.0px; font: 13.0px Helvetica; color: #323333} </style> 20 miler as 10 @ GRP+ 20" per mile, then 10 @ GRP.	OFF
Wk 4	45' 3 x 3' (2') @ 5k	60' Build Run: 20' @ Warm Up, 20' @ Z2, 20' @ z3/HMP.	OFF	10 MI as 2 MI to Warm Up then 8 MI @ GRP	45' Steady + Strides	<style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 20.0px; font: 13.0px Helvetica; color: #323333} </style> 20 miler as 8 @ GRP+ 20" per mile, then 12 @ GRP.	OFF
Wk 3	OFF	60' Build Run: 20' @ Warm Up, 20' @ Z2, 20' @ z3/HMP.	OFF	10 MI as 2 MI to Warm Up then 8 MI @ GRP	40' Steady + Strides	<style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 20.0px; font: 13.0px Helvetica; color: #323333} </style> 15 miler as 10 @ GRP+ 20" per mile, then 5 @ GRP.	OFF
Wk 2	40' 2 x 3' (2') @ 5k	45' Build Run: 15' @ Warm Up, 15' @ Z2, 15' @ z3/HMP.	OFF	8 MI as 2 MI to Warm Up then 6 MI @ GRP	30' Steady + Strides	<style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; line-height: 20.0px; font: 13.0px Helvetica; color: #323333} </style> 10 miler - 8 @ GRP+ 20" per mile, then 2 @ GRP.	OFF
Wk 1	40' 3 x 2' (3) @ 5k	4 MI including 2x1 MI @ GRP	OFF	30' Steady + Strides	OFF	20' Shake Out Run, a few pick ups at 5k pace.	RACE

It will be hard for you to take time off as specified, but it's critical for you to consolidate your fitness. In last 3 weeks you can't rest ENOUGH, so be ready for that struggle with your ego.

During your Thursday / Saturday sessions, track your HR for the Goal Race Pace running...will be a nice confirmation value to have on race day. Knowing whether you are running below / at / above your target HR can help you determine if you are conserving or wasting energy.

Good luck!

High Mileage Training Block

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