My highest mpw where in my early 30's. From 32-35 I ran my highest average mpw.
I think the years in my 20's prepared me and I was stronger in my 30's.
My highest mpw where in my early 30's. From 32-35 I ran my highest average mpw.
I think the years in my 20's prepared me and I was stronger in my 30's.
running girl 79 wrote:
Keep us updated!
want to reach my limits wrote:
Well, last Saturday I have lowered my 5K to 15:25, without any additional mileage.
Starting in September, we'll then see how much mileage can help.
Impressive, on 25-45 and without a running background. Did you compete in a different endurance sport previously?
Tell us about your training!
young master wrote:
Impressive, on 25-45 and without a running background. Did you compete in a different endurance sport previously?
Tell us about your training!
I do not think tennis counts as an endurance sports.
Still, I did not start this year and started 5 years ago. So not really starting from nothing.
Normal training schedule this season (not really overthought and always open to changes here and there):
Monday: 7/10 mile run
Tuesday: 7/10 mile run competitive run with friends
Wednesday: 3 mile noon / track interval evening
Thursday: 7/10 mile run
Friday: fartleck or track interval
That was the ideal week but there were many weeks where I missed one day. And I'd say less than 5 weeks with a total above 40/41 miles.
It fell to an average of 3/4 runs per week in May due to personal and calendar constraints.
I'd say I was quite consistent though from September (buildup) to March.
Track interval depended on the race prepared, but usually (except speed intervals under 400m):
- for 10k: 6*1000 or 3*2000+1000 or 2*3000+1000 at 10k goal pace
- for 4k cross: 1k repetitions, or stuff like 5*(200+400) or 5*(300+500)
- for 5k: 2*(2000+3*200), 2*(1000+500+1000), 1500+1000+1500+400. Run at 3:05/Km pace (except 200 and 400 faster). Slightly faster that estimated goal pace but I ended up running this pace anyway.
Like I said last week: If you double your mileage, make sure you double the amount of high intensity running to, but always listen to your body. Build up gradually and have a few easy days here and there as and when needed.
You can keep improving for several years with the right approach.
Do you not run the weekends? If you're only running M-F and add weekends, you'll add 40% to your running volume (provided you do the same on weekends that you do on the other days).
weekend is family time usually.
May end-up trying something on Sundays when possible (or getting up earlier).
I quit running in 2003 at the age of 21 due to injuries and illness. I left the sport with PRs of 3:54 (1500m), 14:45 (5k), 30:52 (10k).
I started training again November 2011 running only 3 miles every other day. By January 2012 I was running 3 miles a day, 7 days a week. I gradually kept building up my miles and I am currently in the 90+ miles per week range all in singles. I average 7 minute pace for the entire week (faster days 6:20 pace, slower days 7:30 pace).
I weighed 182 in November, and last month I was 140. I am 30 years old and have a full time job, part time job, and wife & kids.
I have never had this large of base before in my life. The most mileage I have ever hit while training with an NCAA D1 program was 85 miles (in 9 runs). I don't know how my body is holding up so well right now since I broke down so easily in high school and college.
I'm training to start running marathons. I'm also trying to see how much my body can handle. I am hoping that by next year at the age of 31 I am able to lower my PRs.
I do most of my runs SUPER early around 530am so that I can make it back in time to take a short nap before the kids wake up.
djcurly wrote:I do most of my runs SUPER early around 530am so that I can make it back in time to take a short nap before the kids wake up.
I guess that's the kind of dedication I'm still lacking :-)
Might come to it though...
djcurly wrote:
I don't know how my body is holding up so well right now since I broke down so easily in high school and college.
In my experience, it's the intensity that causes injuries and chronic fatigue, not the volume.
I think that you can gradually increase the mileage to much higher levels than you ever thought possible as long as you keep the amount of faster running well within your limits (which are, admittedly, hard to gauge).
The increased mileage will enable you to recover between intervals very, very quickly, which bodes well for race performance.
So... 1 year later... already...
Let's make a status.
We can say I dramatically failed :-)
Before and during cross season (Sept to early March), I probably averaged 30mpw.
No noticeable times over 10k.
Then I even reduced this to low 20mpw during track season, which were 1500m oriented this year.
But this went actually very well, I went from 4'12'' first race to 4'03'' last race (feeling 4' would have been possible with perfect race/pace).
I'm still progressing it seems, but can not find enough time in my planning between job/house/2 kids/wife. Not really a disappointment in itself as I do like my non-running life as well, but would like to see the possibilities with more mileage.
So I'm trying again this year before I get too old (35 in a few months).
Just did a 15 day break, and will try to boost mileage again
this summer before a 10k in October, where I'll probably aim for an ambitious 32'.