Home› General Training Discussions

OS Running: prescribed volume v prescribed duration

thekidduxcthekidduxc
in General Training Discussions

This is more of a micro (what should I do this week) post; however, my design is to post this in the general training forum in an effort to get more eyes on this post.

How do people with vDots north of 50 reconcile the prescribed volume v the prescribed duration concerning the OutSeason runs?  Do you simply reduce the duration to achieve the desired volume? (Desired volume defined as an ideal between your average volume over the last few weeks and the OS goal volume). Unfortunately, when I apply my TRP against all the run durations (except for the long run), I arrive at a total of ~ 36 miles. This is a 50% increase above the recommended 24 miles.

My 2016/2017 Advanced OS program commences in a few days. I am reviewing the goal mileage of the first week, 24 miles; and it matches up nicely where I am with my current volume. I am at 24 miles as well for the last two weeks; however, my running duration for these same periods have been 185' v the prescribed 270.

The table below (I hope it works as it was copied and pasted) displays my pace against the advance OS plan's duration and the corresponding volume.

My TRP is 4:45/KM or 7:39/mile (another bump to get those running zones listed in min/KM please image )

Day Event Pace Minutes KMs Miles
Monday Run @ TRP 35 7.37 4.58
Tuesday Run @ TRP 60 12.63 7.85
Wednesday Run @ TRP 35 7.37 4.58
Thursday Run @ TRP 30 6.30 3.91
Friday Run @ TRP 40 8.42 5.23
Saturday Run Mix 70 15.59 9.69
Sunday Rest
Total 270 57.68 35.84
Prescribed 38.62 24
Difference 49%





Comments

  • thekidduxcthekidduxc

    Uploaded a screenshot - hoping this is easier to read.

  • Derrek SanksDerrek Sanks
    Dave,
    The run durability part of the OS has us running more frequently. I recommend gradually increasing your mileage vice jumping from 24 to 36+ miles a week. I ran by total time during OS and just let the miles fall where they fall. I think the OS goal mileage is a minimum and not an upper limit. Full disclosure, I came off a year of running on average 40 miles/per week before starting OS, so the run durability/increased miles wasn't an issue.
  • Al TruscottAl Truscott
    To me, it depends on what the ultimate goal is. I view the OS as an integral part of my overall season. And I view *most* of my season through the lens of "training to train". Only the final six to eight weeks before my A race do I feel I am actually training for a race. Now, if that's an IM, then I obviously need more volume than if it's an Oly or HIM. To be able to handle that volume, I will have to have ramped up carefully during the training to train phases of the year.

    So: if there's no IM on the horizon - meaning more than half a year away - then focus on just getting the work done and don't worry about how long that takes, or getting "extra credit" miles. But if there's IM training to begin right after the OS, then doing the full duration might be wise, to be ready for the hefty mileage that will be needed to take full advantage of your speed on race day.

    Hope that makes sense.
  • Douglas SutherlandDouglas Sutherland
    As I went though the OS this winter, I made the decision to go with the time rx and let the mileage land where it may. My take is that you may run fast or slow, but regardless, the calculators assign you a TRP speed that should be vanilla for each individual, and so time trumps mileage.

    Also, I don't know about you but I have a hard time getting every WKO in, so the mileage didn't go much higher than the weekly goals anyway.

    DS
  • Gordon CherwoniakGordon Cherwoniak

    First off I'm no where near the 50 vdot so..  Beyond the durability issues and potential injury from ramping up mileage.  I'd also consider the effects on downstream workouts.  If you are completing all of the plans workouts for the week then I might consider a little extra credit and add extra run mileage.  Maybe your effort is better spent on the bike, swim, recovery or SAU's.  By extra effort I don't necessarily mean extra time, but perhaps that a few swim sets at a little extra effort or ensuring more time on the bike in the .80-85 ABP zone.  Maybe it's just a few extra minutes at a slightly higher in-zone IF.  This can be dangerous as well particularly as you get the cumulative fatigue of the year.

    Track you daily metrics, waking HR, mood etc to ensure you are not doing too much.

     

Sign In or Register to comment.