My plan from here
Coach R- I just finished Challenge Williamsburg and I am in my "Week off" phase. From here you have me loading up the Int. IM Plan. Some changes I wanted to throw your way and a question are as follows.
I am not going to do Tri Bandits. However I am going to do the Police and Fire World Olympics in DC on July 3rd I don't think this should change anything but I want to make sure. Also what are your thoughts on my doing a run faster segment starting next week till that race, then after that go in to my Int. IM plan?
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We're only talking about a couple weeks, correct? I'd rather you load up the IM plan and maybe turn down the long ride volume in that plan a bit while adding a little running volume to the plan. If it were me, I'd just add a mile or two to a couple of the runs in the week, while turning down the volume of the scheduled long run and running a little harder instead.
In other words, it would be more valuable to have you turn the IM plan down vs using the Run Focus training plan for just a couple weeks.