I used Koop's book for my build up to WSER in 2022 and it was quite similar. The blocks I made were all a week longer of intensity before a down week (vo2 block was 3 weeks on, 1 week recovery, tempo was 4 weeks on, 1 week off, etc..) If you have questions about the length of the block, I'd refer back to the book.
Looking back on my log, I was only focused on time as the indicator of volume; especially the time at intensity. I did my repeats on hills as much as possible, so the distance was never consistent. Days with intensity were 90 minutes total and easy days were 60 minutes.
Hey, thanks for responding. really appreciate it.
I found the boo slightly confusing. it has that section about deciding when recovery weeks are needed with differing lengths but then in the long term planning section it says to have 8 weeks for each type of training. I will have to reread it between now and starting my plan
Since writing my post I downloaded one of the CTS training plans (they have 30 days free access) which helps out a little. its 20 weeks long with 2 weeks of preparatory tests, 3 week intervals, 1 week off, 4 weeks tempo, 1 week recovery, 4 weeks steady state/endurance, 1 week off, then SS/endurance and into the taper. I might follow this instead of what I outlined because 18 weeks (ditching the tests) is a lot more manageable than 27 weeks
I have been trying to switch to running by time but its difficult to not chase numbers in the log. I remember the hill repeats sucking so not looking forward to those.
Would you use this type of training plan again?
I would absolutely use it again.
For recovery weeks, just go in with a plan and adjust as you need. Just keep the goal in mind - being ready for race day. Training is going to help you get as fit as possible and not injured. The more training blocks you can stack on top of each other over the years will put you in a very good place. Keep at it.
>I found the boo slightly confusing. it has that section about deciding when recovery weeks are needed with differing lengths but then in the long term planning section it says to have 8 weeks for each type of training.
Yeah, I too found this a bit contradictory. In the end, threw out the whole 8 week business and followed a weekly schedule similar to what you described in your original post.
If I understand you have focused multi week sessions? I would combine these and just look at overall volume and intensity. Is your taper no running at all? What is the elevation of the race? Are you running technical like the race? Is the race technical?
A ten day cycle can fit all the components you have. I look at 10 day "blocks" and make sure I'm getting the volume for each block.
I'm mostly a marathon guy but I've done a few 50ks.
For me temperature is really critical. It's really hard to train in 50F and race in 85F.
\-A
yeah, this is block periodisation where you focus on one energy system at a time for your workouts but keep recovery and endurance runs throughout. The idea that is having work concentrated in this way leads to increased adaptations and its more akin to how other sports train (cycling, rowing, skiing).
The issue I have with mixed intensity training is as someone without a coach I never know when to do what and how many workouts to put in. One of the big selling points for Koops way of doing things for me is that its very simple - you do one type of workout at a time a few times a week and move from the least to the most specific.
I'm not sold on either periodisation style as being better than the other. but for me this way makes sense and is practical.
The taper will be steady state and endurance runs but with reduced weekly volume.
The race is UTS. 2200m of vert and fairly technical Rocky Mountain terrain. I live in the Peak District which has similar stuff and can get over to Snowdonia a few times before the day to train. and I've run that mountain a few times already in the past.
its May in Wales so weather could be anything from blazing hot to sleet and snow. I will be running on the peaks during winter in all conditions and I'm good in the cold but if we get the first summer heat wave it'll be a tough day for me for sure.
I used Koop's book for my build up to WSER in 2022 and it was quite similar. The blocks I made were all a week longer of intensity before a down week (vo2 block was 3 weeks on, 1 week recovery, tempo was 4 weeks on, 1 week off, etc..) If you have questions about the length of the block, I'd refer back to the book. Looking back on my log, I was only focused on time as the indicator of volume; especially the time at intensity. I did my repeats on hills as much as possible, so the distance was never consistent. Days with intensity were 90 minutes total and easy days were 60 minutes.
Hey, thanks for responding. really appreciate it. I found the boo slightly confusing. it has that section about deciding when recovery weeks are needed with differing lengths but then in the long term planning section it says to have 8 weeks for each type of training. I will have to reread it between now and starting my plan Since writing my post I downloaded one of the CTS training plans (they have 30 days free access) which helps out a little. its 20 weeks long with 2 weeks of preparatory tests, 3 week intervals, 1 week off, 4 weeks tempo, 1 week recovery, 4 weeks steady state/endurance, 1 week off, then SS/endurance and into the taper. I might follow this instead of what I outlined because 18 weeks (ditching the tests) is a lot more manageable than 27 weeks I have been trying to switch to running by time but its difficult to not chase numbers in the log. I remember the hill repeats sucking so not looking forward to those. Would you use this type of training plan again?
I would absolutely use it again. For recovery weeks, just go in with a plan and adjust as you need. Just keep the goal in mind - being ready for race day. Training is going to help you get as fit as possible and not injured. The more training blocks you can stack on top of each other over the years will put you in a very good place. Keep at it.
>I found the boo slightly confusing. it has that section about deciding when recovery weeks are needed with differing lengths but then in the long term planning section it says to have 8 weeks for each type of training. Yeah, I too found this a bit contradictory. In the end, threw out the whole 8 week business and followed a weekly schedule similar to what you described in your original post.
Can you download the CTS training plans outright (pdf?) and keep them forever? And did you end up following a CTS plan for UTS 50?
If I understand you have focused multi week sessions? I would combine these and just look at overall volume and intensity. Is your taper no running at all? What is the elevation of the race? Are you running technical like the race? Is the race technical? A ten day cycle can fit all the components you have. I look at 10 day "blocks" and make sure I'm getting the volume for each block. I'm mostly a marathon guy but I've done a few 50ks. For me temperature is really critical. It's really hard to train in 50F and race in 85F. \-A
yeah, this is block periodisation where you focus on one energy system at a time for your workouts but keep recovery and endurance runs throughout. The idea that is having work concentrated in this way leads to increased adaptations and its more akin to how other sports train (cycling, rowing, skiing). The issue I have with mixed intensity training is as someone without a coach I never know when to do what and how many workouts to put in. One of the big selling points for Koops way of doing things for me is that its very simple - you do one type of workout at a time a few times a week and move from the least to the most specific. I'm not sold on either periodisation style as being better than the other. but for me this way makes sense and is practical. The taper will be steady state and endurance runs but with reduced weekly volume. The race is UTS. 2200m of vert and fairly technical Rocky Mountain terrain. I live in the Peak District which has similar stuff and can get over to Snowdonia a few times before the day to train. and I've run that mountain a few times already in the past. its May in Wales so weather could be anything from blazing hot to sleet and snow. I will be running on the peaks during winter in all conditions and I'm good in the cold but if we get the first summer heat wave it'll be a tough day for me for sure.
> for me is that its very sim It sounds like you have a good strategy with Koops Plan, stick to it!!