I have scanned through the running threads and haven't seen anything on this so I'm assuming ether everyone gets it or not too many guys are actually following the workout. I hope its the former so you guys can help me out on this one.

From the homepage, click on the "HOW TO TRANSFORM YOUR RUNNING WORKOUTS WITH INTERVALS AND LONG SLOW DISTANCES" banner. From there look at the ".SAMPLE SCHEDULE - WEEKLY WORKOUTS FOR AN ADVANCED RUNNER" and compare those listed workouts to the workout examples listed under each type of interval. For example lets look at Long Intervals (LI).

Under ".SAMPLE SCHEDULE - WEEKLY WOURLOUT FOR AN ADVANCED RUNNER" the "Long Intervals (LI) - Total = 10Miles" workout is as follows:

1. Warm-up 3 miles

2. 3 x 1.5 miles for 4.5 miles

3. Active Recovery 1 mile

4. Cool-down 1.5 mile

Now, I understand there are 2 ways to look at/accomplish this workout. The workout can be accomplished via measuring distance or via measuring time. My issue/confusion is with the latter.

Scroll down the page and look under the ".LONG INTERVALS (LI)" workout description/narrative. Under "Long Interval Workout Example" posted just below the ".LONG INTERVALS (LI)" header the workout is as follows:

Lets take a closer look. For simplicity sake I am going to round to whole numbers and assume a conservative pace.

The first LI workout ("Long Intervals (LI) - Total = 10Miles") at the top of the page is easy enough to interpret. Just as it says, at the end of it you should have covered about 10miles. Also, the pace one should shoot for is described in the article. However, that's not what I'm worried about here.

Lets take a look at the second workout ( ".LONG INTERVALS (LI)") that is supposed to be the same as the first ("Long Intervals (LI) - Total = 10Miles") just formatted differently and measured via time instead of distance.

The math:

This translation, or lack thereof, holds true for the other workouts (SI, LSD, LSD) as well. I used LI because it is the easiest to follow.

In the article it says these workouts are designed to provide you with a method of improving times that will ultimately amount to ~40miles/week. That holds true for the workouts if you follow them via the distance schema. However, if you follow them via the timing schema you end up with a value much greater than ~40 miles.

All of this being said, I am struggling to see how the distance vs time workouts compare. Much less, come out to equal the same amount of ground covered in a workout.

Can anyone enlighten me as to how this is supposed to work, how these workouts are supposed the be the same, if that is even true, or if I am the only one interpreting it this way and am completely off?

Thanks ahead of time for the response and apologies for the novel. I wanted to be as detailed as possible as to avoid confusion.

Many Thanks,

- KR

From the homepage, click on the "HOW TO TRANSFORM YOUR RUNNING WORKOUTS WITH INTERVALS AND LONG SLOW DISTANCES" banner. From there look at the ".SAMPLE SCHEDULE - WEEKLY WORKOUTS FOR AN ADVANCED RUNNER" and compare those listed workouts to the workout examples listed under each type of interval. For example lets look at Long Intervals (LI).

Under ".SAMPLE SCHEDULE - WEEKLY WOURLOUT FOR AN ADVANCED RUNNER" the "Long Intervals (LI) - Total = 10Miles" workout is as follows:

1. Warm-up 3 miles

2. 3 x 1.5 miles for 4.5 miles

3. Active Recovery 1 mile

4. Cool-down 1.5 mile

Now, I understand there are 2 ways to look at/accomplish this workout. The workout can be accomplished via measuring distance or via measuring time. My issue/confusion is with the latter.

Scroll down the page and look under the ".LONG INTERVALS (LI)" workout description/narrative. Under "Long Interval Workout Example" posted just below the ".LONG INTERVALS (LI)" header the workout is as follows:

- 15-20 minutes continuous (one long interval)
- 5K continuous (one long interval)
- 2-3 x 10-15 minutes (30 minutes max)
- 2-3 x 1.5-2 miles (4.5 miles max)
- 3-4 x 6-7 minutes
- 3-4 x 1 miles

Lets take a closer look. For simplicity sake I am going to round to whole numbers and assume a conservative pace.

The first LI workout ("Long Intervals (LI) - Total = 10Miles") at the top of the page is easy enough to interpret. Just as it says, at the end of it you should have covered about 10miles. Also, the pace one should shoot for is described in the article. However, that's not what I'm worried about here.

Lets take a look at the second workout ( ".LONG INTERVALS (LI)") that is supposed to be the same as the first ("Long Intervals (LI) - Total = 10Miles") just formatted differently and measured via time instead of distance.

The math:

- 15-20 minutes continuous (one long interval) ... Lets say 15-20 min = 2miles
- 5K continuous (one long interval) ... Lets round a 5K to = 3 miles
- 2-3 x 10-15 minutes (30 minutes max) ... Lets say 3 x 10 min = 3miles
- 2-3 x 1.5-2 miles (4.5 miles max) ... 2 x 2 miles = 4 miles
- 3-4 x 6-7 minutes ... 4 x 7 minutes = 4 miles
- 3-4 x 1 miles ... 3 x 1 miles = 3 miles

This translation, or lack thereof, holds true for the other workouts (SI, LSD, LSD) as well. I used LI because it is the easiest to follow.

In the article it says these workouts are designed to provide you with a method of improving times that will ultimately amount to ~40miles/week. That holds true for the workouts if you follow them via the distance schema. However, if you follow them via the timing schema you end up with a value much greater than ~40 miles.

All of this being said, I am struggling to see how the distance vs time workouts compare. Much less, come out to equal the same amount of ground covered in a workout.

Can anyone enlighten me as to how this is supposed to work, how these workouts are supposed the be the same, if that is even true, or if I am the only one interpreting it this way and am completely off?

Thanks ahead of time for the response and apologies for the novel. I wanted to be as detailed as possible as to avoid confusion.

Many Thanks,

- KR

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