My dogs did that…they’d never heard of strava 
…joking aside that’s what they do…run for enjoyment and run until it’s not fun…unless they are spaniels in which case you run until you pass out!..very Zen
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What running plans/programs do you all use in conjunction with TR? I’ve just finished eight months of following LV Olympic TR plans, and am looking to start SSBLV, and want to run on my off days. I’m racing a 10k I’m November. I’m looking at using the garmin coach training plans that come in garmin connect
I’ve tried the GC Jeff Galloway and Greg McMillan plans. They’re okay, Galloway has a lot more hard running than I expected.
And it’s useful to have a simple plan prompted on your watch,
I’m now trying to do three blocks and a rest day etc and keep that going, e.g. TR/RUN/TR/ REST/RUN/TR/RUN/REST.
e.g. What workout did you do today? (2022, part 1) - #1595 by FatherDamo2
TR I use Trainnow or look at my PLs and pick a appropriate workout with the filters.
As for running I ensure in the week I get the three types in, an interval one, a tempo/threshold one (10k) and a long zone2 one (2-3hrs). Anything else and I run it very easy just to add volume. Rest days I might rest or just do a 8kph run on the treadmill and keep HR in low 120’s to add volume.
I don’t follow any plans but it appears to work for me as I did my fastest 10k in 15 years on Sunday, no intention to, it just felt good. It’s only the third time I’ve every got under 50 minutes. Thus you can see I’m no speed demon but as my weight is north of 90 kilos I know what’s required to get faster. Don’t think it’ll happen!
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I would suggest you don’t need a long run if 1/ You are a cyclist and are running for x training 2/ You don’t intend to race further than 10k. I tend to top out at 60-75mins steady with a couple of shorter runs of 5k - one tempo and one easy. I may add a few intervals in the winter. I ran a 37min 10k in Feb doing this (although I have run 35mins when I just ran so I have a background in running/tri). The problem I found is that while TT racing and training I can run 2-3 x week - but if I try to really push the intensity my hamstrings/calf starts getting injured. That said I am 54 so if you are younger it may be ok. This winter I’m going to take 3 months off TT bike training and focus on running until Jan and see how fast I can go before building up for next summer’s TT.
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I have a similar idea. Planning to drop the tri training and start a marathon training. I will probably keep 2 rides per week, but will try to run 50 to 55 miles per week… I’ve been doing 35 per week (long run of 12) for the last few months, so will see how my body reacts. Last time I ran 15 miles was January of 2021, and last time I “ran” 26 miles was in September of 2020 when I did the virtual Boston marathon (an absolute shit show). This will be interesting
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I entered at 10k race here in October. I know that I should concentrate on just running and do myself some justice with a month and a half of solid run training carrying the tri fitness through, but I also know that if the bike is sat there it will call to me and I will want to ride it.
So I took it apart yesterday. Everything is going to get a really good clean over the next month and then go back onto the bike ready for some winter training in November.
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I use less of a plan and more of a methodology that’s more of less summed up by the BarryP posts on SlowTwitch. Link This has gotten me PRs in everything from the mile to the marathon.
At a high level, it’s run frequently, run varying distances and run a lot of your runs easy. Use something like the McMillian pace calculator or Jack Daniels Vdot table to figure out what easy actually is. It may surprise you. Once you’ve got frequency and weekly mileage high enough, start to add some intensity once a week, maybe twice a week at most.
For 99% of runners, the answer to “How to race faster” is more miles and not more speed in training. My fastest mile, 5k and 10k times have come on the back of marathon training when I’m putting big mileages, not big speed blocks.
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Need to and would benefit from may be different things. The long slow run (up to 2 hours or so), would yield some additional benefits in the 10k since it’s a completely aerobic event. Just like in cycling how the long bike ride will help your 1 hr TT time.
Very impressive result.
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I have found exactly the same thing.
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Agree in principle, but in the context of a cyclist running for cross-training I’m not sure the ROI on long runs is really that high given you’re getting less volume and specificity along with higher recovery demand. (And I’d suggest the latter would be significantly greater for most athletes with cycling as their primary sport, because they’re probably doing less total mileage than runners/triathletes, and perhaps with less consistency given it’s a lower relative priority.)
In that case I think I’d prefer to see greater frequency than a long run that constitutes a massive chunk of their weekly mileage. Running high mileage is great for running, but not always the best use of time when it comes to general fitness IMO.
Thank you for this feedback, this is a bit concerning, I’m wary of doing too much intensity between the sweet spot block and running. My other idea is to create my own plan and do a short z2 (30-45 min) run, a short(30 min total, 10-15 min intensity) intense run, and a longer (1hr plus) z2 run on the weekend.
Ultimately, I’m trying to determine what running will mesh best with sweet spot, I’m leaning now to mostly z2 stuff, especially since the recommendation on the podcast is to increase volume by adding z2 rides
Thank you, I will check this out. Did you use this in conjunction with TR plans?
Thank you for the detailed response. That seems to be an excellent use of train now.
Fair point I have run many marathons at a decent level (2:47) so I suppose I can get away without a long run as I had 20 years of regular 20mile long runs before I took up cycling. 8-10miles max on top of my TT training is enough…wouldn’t race longer than 10k though. I think beyond that you would need the 2-3 hour runs and that seems to have a negative effect on bike FTP unless you are very talented or young…of which I am neither 
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I do.
Rough running schedule During full on Tri season is:
Tues & Thurs - Medium distance run of 0:45-1:15. Easy pace. Sometimes add in strides. Once a blue moon one of these will be a workout w/ reps at Jack Daniels T-Pace, but it’s rare.
Fri or Sun - Long run of 90-120 minutes easy pace
Monday or Wednesday or Friday or Not at all - 30 minutes easy
Saturday - 20-30 minute brick off the long ride - Sometimes tri race pace, sometimes easy
Bikes are
Monday: Optional Lazy Mountain
Tues or Thrus: TR Workout per the plan (VO2/Threshold/Tempo depending on the plan)
Wed or Fri: 60-90 Z2 TR workout (Pettit like)
Sat or Sun: Long Ride
Swim usually Mon, Wed and Fri.
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I totally agree with you on that one. To be a good runner, you have to find a way to run 5 or 6 days a week. My hierarchy is Days Per Week > Miles Per Week > Long Run > Fast Run.
Depends what you mean by “good” but I’d disagree with you there
Forest? That you?
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