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Craig David Uffman

I am confused by how to structure the R&R periods when they are only five days. The TB says to reduce training hours and to schedule an Endurance, Speed, and a Test (during Base and Build). But that seems to assume a seven-day microcycle. How does the five day R&R period work if I am doing a nine-day microcycle? Do I schedule E, S, and a Test each R&R period (if not racing)?

Joe Friel

Craig--Good question. Testing can be built in in the first 2 days following R&R. I've found that with a power meter testing is almost unnecessary as workout data, esp high intensity stuff, keeps you pretty much in tune with aerobic threshold and FTP power. Essentially the workouts often become tests.

Craig David Uffman

If I may ask a clarifying question as a followup:

Right now I'm focused on my goal of qualifying for the Boston Marathon and so not involved in cycling that much. I rely entirely on pace data using the wonderful tools in Training Peaks (although I do like to watch EF).

I set up my prep and base periods based on your nine-day misocycles. I am not clear on what ought to happen for me as a runner during the five-day R&R. Historically, I've used the weekly cycle, scheduling a rotation of long and marathon pace runs on Monday. In constructing a 9-day cycle, I treated these as high dose days and they float throughout the cycles.

However, since you say to schedule endurance runs during the five-day R&R period, I also scheduled endurance and marathon pace runs during those periods, such that they were always 2 days after a high dose and followed by 2 days of recovery. In other words, I scheduled a single run up to 19km in the R&R period and the other four days were always reduced volume and low intensity. Occasionally these are marathon pace cruise intervals instead of 14-19Km base pace run. I did not add any speed workouts or tests during the R&R periods.

Is that correct treatment of the R&R period?

Joe Friel

Craig David Uffman-- I think there must be some miscommunication on my part. The R&R period should be only for that--rest and recovery. I take that to mean zone 1 and "short" workouts or a day off.

Craig David Uffman

My confusion came from p 107 in the training bible, where it talks of scheduling E and S and a strength session. I guess MP runs are muscular endurance sessions technically, so I get that. But 19km run at base pace seems like just another E run to me. I'll have to re-think my R&R cycles, clearly. Glad I asked.

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