Strength and the bike ride count as training.
Apologies if this has been touched on before. My search came up empty. I got the book, read the book, love the book.
I am self-programming, utilizing TFTUA, the Cat 1 First Time 50K Running Race Plan (pg. 291).
1.) I have ADS
2.) I’m 43 years old and, as such, have two strength sessions per week.
3.) I am a former (recovering?) cyclist and, thus, prefer to do my Day 4 Z1 Recovery on the bike. (I find the easy spin beneficial for shaking out the legs and alleviating the joint stress of running for a day.)
As a result of the above, my Early Base Period Week (pg. 347) looks like this:
Day 1: Rest
Day 2: Z2 up to 15% of weekly vert and distance / Strength Training
Day 3: Z2 up to 15% of weekly vert and distance
Day 4: Recovery bike ride (super easy, usually about 45-60 mins w/ ~400 ft. of easy vert, which is a little vert as I can get out my door in LA).
Day 5: Strength Training (instead of hill sprints)
Day 6: Z2 up to 15% of weekly vert and distance
Day 7: Z1 up to 40% of weekly vert and distance
So, I have 4 runs per week, totaling 85% of weekly distance. My question is where do I get the other 15%?
Should I be accounting for the cycling milage? If so, how? Or should I simply add 5% to each of the four run days?
I’d definitely prefer not to scrap the bike ride for another run but I can if that’s the preferred prescription. Or is there another option I am missing?
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