SunsetRunner & Boor
Boor
Hey, seen you push hard every day. Want to talk about the best way to structure a training plan that keeps you sharp without burning out?
SunsetRunner
Thanks for noticing! I’m all about periodization—set a clear goal, break it into phases, keep intensity high but recover, add variations, track progress. Don’t skip rest or you’ll hit burnout. Keep a schedule, add a fun element, stay flexible. Want me to sketch a week for you?
Boor
Sure, just give me the basics: the sport, how many hours you can work each day, your current training load, and the specific goal you’re aiming for. Then I’ll map out a straight‑forward weekly plan for you.
SunsetRunner
Sure thing! I run trail ultramarathons, I can push 2–3 hours a day, I’m at about 12‑14 hours a week right now, and I’m training to finish a 50‑km ultra in under 4:30. Let’s map it out.
Boor
Monday – 2‑hour easy trail run, focus on form, keep the pace below 6:30/km.
Tuesday – 2‑hour hill‑work, 5–6 repeats of 4‑min climbs at 6:00/km, jog down.
Wednesday – 1‑hour recovery run, keep it light, under 7:00/km.
Thursday – 3‑hour long run, start at 6:30/km, aim for 1:30 total, keep the pace steady, watch your feet.
Friday – rest or light mobility, stretch, check nutrition.
Saturday – 2‑hour tempo run on uneven terrain, push to 5:45/km for the first 1.5 km, then hold that pace.
Sunday – 2‑hour easy jog, focus on breathing, stay below 7:00/km.
Total: 13‑14 hours. Add a fun element on Saturday – maybe a friend to run with or a new trail. Keep the schedule flexible; if you feel tight, cut one hill repeat or shorten the long run. Stay on track, stay rested.