That depends on how much you like running.
6 days a week. Like working. If you feel guilty you miss one day of work, same with running. One day don't run is like I owe myself, need to pay back.
Anyway, I just check my Strava. 100km/week is like 8 hours/week haha.
I had knee pain when I bend my knees, couldn’t go away until I stopped running for almost 1 week, then the pain disappeared. Happened because I did intervals during the rain on wet surface.
Run on weekends - that’s 2 days
That’s enough actually, I coached a friend to run HM on 3 running days a week and also chasing performance.
I find morning runs to be the best suited for performance since races are usually in the morning but have to sleep early.
100k/week, you definitely need a lot more strength training and recovery to manage, which is the irony of it. I have friends that run 100k/week and got injured because lack of recovery and strength training.
(disclaimer : 100% zhun or not, i make no claims, i share info nia)....it also mirrors what the YT videos that i have come across.Haha I am trying to think of the ideal mileage for my training block. Signed up for Hatyai 21. Will begin my training block on 1st March so that’s around 10 weeks of training.I had knee pain when I bend my knees, couldn’t go away until I stopped running for almost 1 week, then the pain disappeared. Happened because I did intervals during the rain on wet surface.
Run on weekends - that’s 2 days
The other 3 days just spread evenly throughout the weekdays.
If your partner also runs, then that’s a bonus. Otherwise, just have to find pockets of time to run.
That’s enough actually, I coached a friend to run HM on 3 running days a week and also chasing performance.
I find morning runs to be the best suited for performance since races are usually in the morning but have to sleep early.
Evening runs less suited for performance but can afford to sleep later.
I found a balance where I run evening on weekdays and morning on weekends.
100k/week, you definitely need a lot more strength training and recovery to manage, which is the irony of it. I have friends that run 100k/week and got injured because lack of recovery and strength training.
Either not enough sleep (<7hr) or strength training (0 gym) or both.
I found seasonal training to be the best for HM/M, especially with pfitz plans. I am doing the 18/55 plan now and there’s occasional deload weeks, it peaks out at 88km, but that is only for 1 week. The other weeks are shorter in volume. It’s possible to go for 18/70 plan, which peaks at 110km week. The average of the 18 weeks is slightly <100km (97k). Once the season ends, take a break and cross train.
Will u be doing 15km or half at NTUC? haha. How's the training for your marathon in goldcoast? Hope your pfitz plan is going well!I had knee pain when I bend my knees, couldn’t go away until I stopped running for almost 1 week, then the pain disappeared. Happened because I did intervals during the rain on wet surface.
Run on weekends - that’s 2 days
The other 3 days just spread evenly throughout the weekdays.
If your partner also runs, then that’s a bonus. Otherwise, just have to find pockets of time to run.
That’s enough actually, I coached a friend to run HM on 3 running days a week and also chasing performance.
I find morning runs to be the best suited for performance since races are usually in the morning but have to sleep early.
Evening runs less suited for performance but can afford to sleep later.
I found a balance where I run evening on weekdays and morning on weekends.
100k/week, you definitely need a lot more strength training and recovery to manage, which is the irony of it. I have friends that run 100k/week and got injured because lack of recovery and strength training.
Either not enough sleep (<7hr) or strength training (0 gym) or both.
I found seasonal training to be the best for HM/M, especially with pfitz plans. I am doing the 18/55 plan now and there’s occasional deload weeks, it peaks out at 88km, but that is only for 1 week. The other weeks are shorter in volume. It’s possible to go for 18/70 plan, which peaks at 110km week. The average of the 18 weeks is slightly <100km (97k). Once the season ends, take a break and cross train.
No overseas run for you this year?
But there's no lack of consistency with periodize training block. Off season is when we do stuff like you guys do for consistency. We keep our mileage high, progressive overloading is still presence. It is exactly what you guys preach for adequate recovery before the next training. The missing element is cumulative fatigue. So there no comparison between consistency and periodize training that comes with peak and off season. Consistency is always there even in the so call off season.What tthe sheet....... i anyhow ask also this answer came out.
Question that I asked : "For older folks, is off season or being consistently over time better for performance"
Of coz, like i said, i am not fully 100% on this but generally 90% i feel is correct..... this is what i have come across from the various videos that coaches coaching middle aged folks be it running, cycling or triathlons have been recommending. My own personal experience too. You can deload, but not detrain down to any significance, else the climb back up to be race-ready again needs to be really optimized and smooth (which of coz rarely happens in reality)
And this statement, i can fully support this, from my personal experience :
While young athletes may need long periods of "detraining," older adults lose muscle mass (sarcopenia) and cardiovascular fitness much faster
AI Overview
For older adults, being consistent over time is far better for performance and long-term health than taking significant off-seasons. While young athletes may need long periods of "detraining," older adults lose muscle mass (sarcopenia) and cardiovascular fitness much faster, making consistent, year-round activity crucial for preserving functional capacity, strength, and mobility.
Women's Running Magazine +2
Here is a breakdown of why consistency triumphs over a traditional "off-season" for older individuals:
Why Consistency is Superior
- Preventing Age-Related Decline: Muscles and bones start to lose mass in the mid-40s to 50s. Regular, uninterrupted activity is needed to combat this, rather than trying to rebuild lost muscle every season.
- The "Five-Year" Rule: Research on master athletes shows that the most reliable predictor of high performance is the amount of training done consistently over the past five years.
- Reduced Injury Risk: Taking a long break (a traditional off-season) often leads to rapid fitness loss. When returning, athletes tend to overload, which leads to injury. Consistent, year-round training—even at a lower, moderate intensity—prevents these spikes in training load.
- Mental and Cognitive Health: Daily, consistent routines are associated with better cognitive performance and higher levels of happiness in older adults compared to irregular, intense, or interrupted routines.
ScienceDaily +4
Freak I bought mine before CNY for 900 inclusive shipping and GST.Li Ning Redhare 9U dropped below 500rmb after coupon but only for size 42 and lime green colorway. All in checkout price around SGD$105
Add: This is on Taobao
Superblast 2 @ ~$180 and Novablast 5 @ ~$105 on PDD.
I applied for nyc again if get lucky. Still 0/6 in ballots. Otherwise, no overseas races in mind as kid still young
If you are basing it that way, then your ON season is more about specificity to the race/distance that you are training for, ie marathon specific training......or put it this way you are training to peak at the correct time. And you can still maintain mileage to be fairly high during OFF season (eg your 6 months FM training block is aim to peak at 100km/wk, while your off season is no less than 50km/wk i feel that say ~ 50% is the bare bare minimum actually for seniors.....preferably no less than 70km/wk if wanna regress vol during "OFF" season........
Then seriously it is just a "phrasing" thingy and we are more or less on the same page.
I used the Pfitzinger entry plan in the first SCSM after covid (2023?), think it's the 18/55. It was really hard for slow runners like me. Trimp score was too much for me. I made it thru though, with thoughts of giving up and need for massage and foam rolling. I think this plan is suitable for those already in the sub 3:45 full marathon aiming for sub 3:30. I was a 4:30 then aiming for sub 4, but it got me to 4:18 then. Still I find it was too hard for my level. TAO has lesser TRIMP score for me, plan was easier, and it brought me to 4:14 without the urge to look for massage or foam rolling.
The thing is once I stopped chasing this SCSM sub 4 goal. It is also the time I will be doing the consistency thing. No more periodize blocks. Every time, I'll just stick to 65% easy, 10% High intensity and 15% threshold or grey zone. And easy will include running to other makan spots or visit another town.If you are basing it that way, then your ON season is more about specificity to the race/distance that you are training for, ie marathon specific training......or put it this way you are training to peak at the correct time. And you can still maintain mileage to be fairly high during OFF season (eg your 6 months FM training block is aim to peak at 100km/wk, while your off season is no less than 50km/wk i feel that say ~ 50% is the bare bare minimum actually for seniors.....preferably no less than 70km/wk if wanna regress vol during "OFF" season........
Then seriously it is just a "phrasing" thingy and we are more or less on the same page.
For the term cumulative fatigue - i dont know leh.....so far i feel that deload week every now and then (i dont even follow a very specfic schedule, like 3 ON and 1 deload) really takes care of things. For me i base off feel, as i do not follow any training plans . However i do follow what i term as a semi structured one, as in i know i am following a structure more or less but it is based a lot on feel, i like this method coz long story cut short, my preference is this rather than a specifically set pace or a set number of sets. But dont get me wrong, it is not going to be radically different anyhow hantum one.
This is also my preference based on my strength/calisthenics routine - i feel based on feel and just semi-structuring it to be not totally rigid just works better for me.
Also concerning (cumulative) fatigue i feel is based a lot on recovery rate - ie all of us are different. Pls dont over read it and i dont mean anything in particular, but i believe your sleep hours per week is less than mine so that might be one significant factor. Nutrition aspect also. These are the big 2......there are of coz others.
