RE: Sunday trail run!
(Edited)
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Thanks! Yeah it is a big jump in weekly km! This week should be telling, if it is achiebable. I will do 100 - 120 km on easy pace. If I can take that I will just migrate into pfitzinger 85/12 and hope for the best :p
Yeah negative splits are the way! Staying in zone 3 first half and allow some time in zone 4 last half.
Should work!
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Your plan looks solid, just make this 100 to 120 easy week truly easy and add tiny guardrails like one day of strides and a real cutback day if the legs feel heavy :)
If you can soak it up, adjsut into Pfitzinger 85/12 but trim the first week a touch if any fatigue hangs around, and keep the long run mostly easy with a short steady finish to rehearse the negative split.
Zone 3 then some Zone 4 late should click on race day, just protect reccovery with sleep, carbs and soft surfaces when you can :p