Adding in sprints to the end of a SS workout

[ShortAndStout]

I usually do 5-6 days a week of a 1h row at around 2:18, standard UT2 for me. Periodically I'll throw in an AT workout, which currently is 3x7'/4'r or a UT1 workout which is 35 minutes at a higher intensity. It's really based on how I feel but I'll do 1 or 2 of those per week.

I'm someone who likes training for long distance so the idea of a peaking season isn't really applicable to me - the lowest thing I'd consider racing would be a 5K and it would be against myself anyway, more as a gauge of physical fitness. Even so, I know I probably need to do at least 1x/week of some TR workout where I really go hard and sharp. Something like a 8x250 @ 1:45 or faster, you get the idea.

Is it okay to do these at the end of a SS workout? I know it's more effective to periodize training but I've seen some videos from sports scientists suggesting that a sprint AFTER a SS workout is fine, but a sprint BEFORE a SS workout will F up your metabolism and you wont get UT2 benefit.

In my training I would find it much easier to do an hour of SS and then just 5 minutes of exhaustive pushing. Sure, that one session isnt enough, but two or three times a week? That's (per this example) 15 minutes of HIIT, which is about the amount of time that a normal HIIT workout would take anyway and hits prescribed TR training for a microcycle.

[rmacleod]

The sprinting at the end will not damage the work of cardio endurance you are getting from the long slow distance; however, I am unsure you will get the intended benefit of the interval sprints. My main concern is you risk over training by combining the two.

If you wear a smart watch with HR to bed regularly, take note of your baseline resting HR. Test your proposal 2 or 3 times, but keep an eye on your resting heart rate in the days following. If you see it rising a few points you are likely over training.

I am a newbie here. I am drawing on my running history regarding long slow distance training and speed work. The general advice was not to combine these two as you risk over training. Granted running is a lot harder on your musculoskeletal system.

[alex9026]

My only concern would be reaching my desired output in the sprints after a steady effort, especially an hour. What I want to achieve in a steady state effort and what I want out of my sprint efforts are so contrasting, I personally keep them separate. Give it a go and report back?

[Dangerscouse]

Imo, the body is robust enough to cope, so if this what you want to do, I'm sure it will be fine, although it's a fair point that rmacleod makes about keeping an eye on your recovery.

It's semantics, but under-recovery is really what we're talking about rather than overtraining.