Wave 3’s in the Stock Market
Third waves are the most powerful in terms of Elliott Wave Theory. The trend is unmistakable in a third wave, and wave 3’s usually generate the largest movement in price. Wave 3’s often extend as a result of their power.
Wave Running Wave 3’s
In a Wave Running training program, the pause in Wave 2 should allow us to start Wave 3 nice and fresh. Wave 3’s are the longest waves in a Wave Running training program – matching the extension of an Elliott Wave. Depending on the length of your overall training plan, although there are large volume increases, there will most likely be a week of slight pause as well to allow consolidation and recovery.
Wave 3 Volumes
In keeping with Elliott Waves, Wave Running wave 3’s have the largest increase in training volume (the equivalent being the large movement in price in an Elliott Wave in the stock market). While the increase in volume is the greatest in Wave 3, there will be larger training volumes later in Wave 5.
Wave 3 Intensity
The power of an Elliott Theory Wave 3 should be matched by some intensity in a Wave Running Wave 3. Care is needed to navigate this intensity and not overdo it. It’s a balancing act between the increasing volumes and the intensity, and it’s sometimes difficult to incorporate both, especially in less than ideal conditions, such as fatigue or sickness.
Interval sessions and tempo runs are an important part of the intensity in most training plans. Wave Running also stresses the importance of training in ‘event conditions.’ Doing so can provide ‘intensity’ training more specific to your event. Please see our post on volume and intensity.
A quick summary would be, if your event is mainly flat on-road, your intensity sessions would be mostly interval sessions, tempo runs etc. If your event is off-road and with elevation, then mix in ‘intensity’ sessions that mimic those conditions.
The Journey to 100 Miles Wave 3
In this training program, my wave 3 went for 5 weeks. I did some hill work in my early mid-week sessions and my weekend long runs included hills on 4 of the 5 weeks. I had 1 or 2 colds over this time, and this meant I went a bit easier mid-week than I might have, and I ended up missing 1 of the long runs on the weekend as a result.
The plan for the last Wave 3 long run was 80 km. During the run I felt OK until about 45 km but then faded quickly, finishing just short of 60 km. It was a bit disappointing, but I think it was due to a lack of strength after the recent cold(s)!
Given the sickness, it was still a good run, and I still managed to get a great deal out of Wave 3.