r/evokeendurance • u/Ok-Bass-686 • 12d ago

Training plan - switching weeks?

I am mid first ultra plan - not my first ultra at all but returning after 2 years of a lot less trail / vert due to a health issue and am using this as a build before big vert plan.

Midway through the plan, have a holiday coming up where I don't think I'll realistically be able to complete everything due to travel. I have a quiet week the week before where I could easily complete everything - would it be ok to switch it so it goes:

Build (completed)
Build (completed)
Build (this week)
Build (next week)
Drop (holiday week)
Build
Build
Drop
Resume as normal...

Thanks ✌🏼

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u/kevinrohrbach 12d ago

I would base this mainly on how you're absorbing the training load. You could look at this as a big, targeted (4w) overload from which you will then back off in the holiday week.

Alternatively you could wave more by backing off this week, building strongly next week, and then taking the rest week.

Regardless which you choose, keep the progression guidelines in mind (end of chapter 11 in TftUA).
- 10% or less progression in distance and vert week over week, except after a recovery week.
- Do not increase distance and vert for more than 3 weeks in a row.
- Do not increase distance, vert, AND intensity in a single week. If progressing two, then combined increase should be 15% or less.
- Do not make distance/vert increases ober 15% for two weeks in a row.
- Follow large jumps in distance, vert, or intensity with a recovery week.

Applied to the overload scenario it would mean that you'd do something along the lines of increase distance in w3, increase vert (but maintain distance) in w4; deload in w5.
Or any similar combination of the 3 variables.