[Seth Keena]

Hi Peter,

That is a good approach, I think. You can experiment with different holds and moves for those mobility exercises. Folks should find what works best for them.

 

Thanks,

Seth

[Seth Keena]

Joe,

DOMS can happen for almost any resistance, and some ‘free’, exercises if your muscles have not been exposed to them before or if it’s been long time since exposure. Likely all is OK interns of the sprint WO effort. Aim to stop these ‘pure power’ workouts when your top-end power is depleted, or no more than about 10, 8-10sec efforts. Less is more when it comes to volume of power workouts.

If easy effort made you feel better it was probably the right choice. Low- to no-impact modality is the safest choice in the midst of DOMS.

[Seth Keena]

Hey Christian,

Thanks for writing in – we really appreciate the participation and feedback…

I see the issue, and it’s a wording one. The 20% more time you are referring to: The plan meant to add 20% duration to the individual workouts’ planned duration based on the modality one chooses, not to week-to-week duration. So, for example, in week 1; Base workout with a planned duration of 30min, one would do 35min (..ok, technically 36min.) on trails/outdoors. Same logic goes for the base workout of week 2…week 7. The rational is outdoor tends* to be less sustained effort than indoor machines, thus a bit more duration is warranted.

Aside from the above, I reflect Scott’s comment as well – very few should be adding 20% more volume of running per week, and if so they should be very intentional about why and be able to handle that increase.

Hope this helps!

-Seth

*not always.

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