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NOS Run Miles / Time / Pace ??

Marvin KarlowMarvin Karlow
in General Training Discussions

Coach

I am doing the NOS Beginner program.  I have listened to the podcasts and I think I understand the run durability concept.

Here is my challenge -  when I do the math for Week 4 as an example, I get 4 runs totaling 165 minutes.  The Mileage goal is 20 miles.  That puts me just over 8 minutes/mile.  I know I am a slow runner (vDot 37).  BUT, I don't know too many beginner triathletes who run 8 minute miles as their Z1/Z2 mid point.

I looked further out in the plan and the same situation exists all 14 weeks.

I'm choosing to hit the total mileage targets for each week through a combination of running above zone and running longer than target and/or adding a day.

Any insight into assumptions used in building the plan would help me.  Also, any guidance on how to hit the milage at a 9 minute/mile pace would be helpful.

Thanks.

Comments

  • Robert SaboRobert Sabo
    This is an interesting topic that we need clarified. If one had a Z1/2 pace of 8min/mile the week 6 goal of 28 miles would turn into a minimum of 42 miles. I have been at a conservative vDOT due to my hamstring and I have been going over every week. I have been trying to limit the increases to limit the overages so I can concentrate on the bike. I think the most important data point is the frequency of running and not the total miles. If your plan says 4 days then make sure you get out there at least those four. If you feel good and have a few more minutes to get in a couple more miles then do it.
  • Marvin KarlowMarvin Karlow
    I agree that for 'run durability', frequency is the priority over time or milage. I suspect that total priority is
    1 frequency
    2 time
    3 milage

    For me personally, having a milage goal is more motivating than time or frequency ... those seem too easy to 'cheat' vs milage with is 'you did it or you didn't'

    Rob - it seems the problem morphs depending on plan and vDot.

    My issue is 165 minutes in the plan / Z1/Z2 @ 10min/mile = 16.5 miles vs goal of 18 miles

    Your problem is the opposite with xx minutes in the plan / z1/z2 @ 8 min/mile = 42 miles vs goal of 28

    It looks like we just need to decide on priority and goal, and adjust the other variables to fit. For me, I will be running more than the plan minutes to hit the milage goals in the later weeks unless a miracle occurs with my vDot image
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