[CrashJack]

I have a 10miles competition and a 2h30 long run on the same day
Can you move this run back to another day or not do it at all?

This plan is: 80/20 OCR: 2023 Edition Long Course Level 2 (Power-based, 5.5-7.5 hrs per week)
And there are 2 weeks left to the competition after this 10 mile competition.

[David Warden]

C, I recommend one of two options:

– After the 10-mile event, run one more hours as an easy cooldown
– Skip the Foundation Run on Saturday, event on Sunday, replace the Monday workout with a 2-hour Endurance Run.

David

[CrashJack]

Is it the Monday after the race?
On this day I have no running, only anaerobic power. Is it the beginning of the week before the competition? (17.04)

***

I haven’t run an hour after the 10miles competition, it may be a good option.

[David Warden]

The Monday modification is the Monday after the 10-mile race. You’d add that 2-hour run the Monday after the race (if you chose that option).

David

[CrashJack]

OK very much

[CrashJack]

“– After the 10-mile event, run one more hours as an easy cooldown”

Run in power zone 1 or 2?

[David Warden]

Either one, they are fairly interchangeable. I think it depends on how you feel, so Zone 1 is perfectly acceptable option.

[CrashJack]

ok, thank very much

[Author]

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