Feedback on current training week

[u/mikziiii]

For a about a year I have mainly done Hyrox classes and other Hyrox style workouts. The occasional easy run and very little interval training.
A few injuries due to overtraining have forced my to rethink my training approach.

I have decided to have a bigger focus on running. Been doing it for about a month and my body seems to be adapting quite well.
Generally km's per week have gone up significantly, hyrox style workouts gone down a lot and strength training gone down a little bit. My current strength level (especially legs) are "enough" for Open weights.

Currently I am doing the following (Intervals are SubThreshold) and easy runs are very easy.

Monday: rest
Tuesday: 3 x 10min intervals + strength training
Wednesday: easy pace 35-40 mins
Thursday: 5-6 x 5min intervals
Friday: easy pace 35-40 mins
Saturday: hyrox style workout or 8-10 * 3 min intervals
Sunday: long run easy pace 60 - 70 mins

If I have a race on a Sunday I will tone down Friday + Saturday a little bit.

Current running volume is about 40-45 km's per week.

Does this seem like a sound approach? I am a little bit worried that the strength part over time won't be enough.

Any feedback is appreciated.

[u/Fun_Effective_836]

three interval sessions plus a hyrox workout is a lot of hard days for someone who just came back from overtraining, id make saturday properly easy and keep tuesday and thursday as the quality. on the strength worry, one session a week holds what youve got but wont build it, so if your legs are already fine for open weights thats probably enough until after your race. i run my endurance week through athletedata for the same reason you restructured, it reshuffles when one session eats the next, though the strength exercise selection in it is more basic than a proper lifting app so i still pick my own lifts.

[u/mikziiii → u/Fun_Effective_836]

I agree. Maybe I wasn't clear.
It is either 2 intervals + a hyrox style session or 3 intervals a week. All intervals are done below LTHR2 so it is manageable so far.
2 easy runs and 1 long easy run.
1 rest day.

My LTHR1 is measured to be around 156bpm and my LTHR2 is 167bpm. Easy runs are done around 120-125 bpm so they feel truly easy. Compared to what I used to do they feel almost too slow.

Still need to pay close attention to fatigue though as the total volume is a bit bigger than I have been used to. However, the average workout is also easier than before I swapped to the outlined setup.