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Week long run in program (5 weeks out from IM)

Dave TalloDave Tallo
in Coaching Forum 🧢

I would normally drop a 2:25 run in this week as 50ep -> 25mp -> 45 HMP -> remainder hard (I think this dates back to 2006 plans!  but I like it).   However, this season, I'm seeing slower paces in some of the HMP work I would normally fold into a long run.     

So, this week, I'm thinking "intervention:"  50ep -> 25mp -> (4 x 10 (3rec)) at legit HMP -> remainder hard.  

Tradeoff is fewer miles; potential gain is getting a wee bit higher quality faster work in long run. 

Thoughts one way or another?     

 

Comments

  • Coach PatrickCoach Patrick
    Dave, the 2:25 is only if you need the distance. I don't know what your long run is (has been) or what your weekly mileage has been either.

    Personally, I just like the steady Marathon Pace effort...let the pain build up as you fuel it away. I don't look at these final runs as a place for HMP as much as race specific food / pain / focus. My HMP time is generally used up by 8 weeks to go as I transition to more Race Specific Pacing.

    Example...i ran a lot of 6:30 to 6:40s pre TX...but that was capped at 10 miles. When I went to 15, 16 and 18, etc...that was in the 6:50 range...doable after my HMP effort...and slightly faster than MP... Let me know what you decide!
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