I’m runner preparing for Mountain-Trail races. I’m starting my base period this coming week and i’m trying to schedule the first week based on the 13.1 figure example on page 347 and the 11.7 figure Macrocycle plan on page 291.
I’m trying to figure how to calculate vertical % on the days of the week. And whether to follow a distance based program or go with elevation. On the figure 13.1 it mentions elevation on most days. However on the Macrocycle figure the weeks are measured in distance.
Also on the weekly program it also has weekly time. Plus there is warm up for hill sprints and there is the warm up for the ME workout. So that would mean more distance, time and maybe elevation; I’m aware that on page 294 “Aerobic base workouts” it mentions for your long workout to be between 30-40% of your weekly distance/vertical and distribute the remaining distance over at least four workouts.
So if a follow the figure 13.1 and base the vertical % there. Say as an example i start with 2000m of total vertical for week 1.
Day2 15% 300m+
day3 15% 300m+
day4 AM time?? PM approx. 15min warm up for ME workout (will ME include a cool down?)
day5 Hill sprints, Time: 20min warm up, 20min cool down= 40min. Elevation-Distance??
day6 15% 300m+ + PM optional 5% = 100m+
day7 40% 800m+
So say if you sum up the vertical it adds up to 1800m+ including the optional PM recovery on day6. That leaves 200m+. So does this imply that the remaining vertical meters are going to be covered by the Day4 am z1 session, the ME workout on day 4 and the hill sprints on day 5?
What if you choose an outdoor ME based workout wouldn’t that mean more vertical m+?
How can i calculate the 15% weekly time mentioned on Day4? Should there be total % of time for the week like in the transition period? Because there is also going to be more time on feet by doing the warm ups and cool downs of the workouts.
Also how will distance play in all this? Because my concern is that depending on the routes i choose like mountains or trails with higher elevation changes, the distance will not increase allot and vice versa.
I hope somebody can lear these things out for me because i’m getting a head ache in trying and making up a plan 🙂 Thanks in advance.