What's the best way to go about an 75-80 mile week.
Thanks!
What's the best way to go about an 75-80 mile week.
Thanks!
lets see here: your name is "running is my life" and you want to run 80 miles per week, yet you cannot write a 80 mile per week load for yourself. my guess is that 80 will be too much and you will get hurt. try backing down to 50 or so.
s - 15 miles easy long run
m - 10 miles easy
t - 8 miles hard
w - 12 miles easy
t - 9 miles moderate
f - 11 miles hard
s - 10 miles easy
75 miles total
Well, since running is your life, build up to this:
Sunday: 22 am, 3 pm
Monday: 4 am, 12 pm
Tuesday: 4 am, 16 pm (Workout)
Wednesday: 4 am, 10 pm
Thursday: 4 am, 12 pm
Friday: 15 am (workout), 5 pm
Saturday: 5 am, 8 pm
124 miles for the week. For the workouts, you can do something like 10 mile LT run, or 4 x 2 mile. You should get some nice recovery on the shorter Wed and Sat. It'll get you in a lot better shape than some stupid 80 mile week. Geez, what are we, in middle school?
elementary...
A total of 9 runs and a day off.
Monday - easy 7
Tuesday - 13-14 (workout)
Wednesday - easy 10-11
Thursday - 13-14 (workout)
Friday - easy 7
Saturday - 10 (workout)
Sunday - 16 long run
I found this was the best way for me to make the 60 per week --> 80 per week transition. It was rough, but once I did it I added in doubles and the transition from 80 --> 120 went a lot more smoothly (admittedly, doing doubles makes everything easier).
If you are training for a Marathon and you want to run ~80 miles per week, you could do the following:
Sunday - 20-22 miles on the road, as your fitness level increase try to accelerate over the last 4-5 miles of the run.
Monday - 8 miles on grass or dirt, easy recovery run.
Tuesday - 4 mile warm up, 8 X 400 meter hill repeats, 4 mile cool down.
Wednesday - 10 miles easy on soft surfaces if possible.
Thursday - 2-3 mile warm up, 6-8 miles tempo, build up to running at your goal pace for the Marathon, 2-3 mile cool down.
Friday - 6-8 miles easy.
Saturday - 3 mile warm up, 4-5 X 1 mile, at 5k race pace, 3 mile cool down.
Total: 74-83 miles
A 10 mile run at LT is not a workout.
On a serious note though, is a plan like this good a summer base for XC, around 80 mpw? It's similar to what I did last year (where I did well) but more volume
Monday: 9 - 2 up, 6 steady, 4x100m strides, cooldown to 9 miles
Tuesday: double threshold, 14-16 miles total
Wednesday: recovery 4/8
Thursday: easy/recovery 4/8
Friday: single threshold or just a rotating aerobic workout; 10 total
Saturday: jog 14+
Sunday: easy 6
I'd also be doing strides (almost) every day but only wrote it in for Monday.
M - AM: 4 miles easy; PM: 8 miles easy with group on grass/golf course if available
T - AM: 4 miles easy; PM: 2 mile warmup; 8-12 x 400, 400 jog at 5km pace (alt 800's or 1600's); 1 mile cool down
W - AM: 4 miles easy; PM: 6 miles easy
Th - AM: 4 miles easy; PM: 10-12 miles steady (during buildup) or speed work session (e.g., 6 x 400 at race pace or below) with warmup, cool down as on Tuesday
F - AM: 4 miles easy; PM: 2-3 miles easy, strides
S - AM: Road race (5-10K); warmup and cool down; PM: 4 miles easy; if no race, AM: 4 miles easy; PM: 4 miles hard
Sun - 16-20 miles easy with group
M - off
T - off
W - easy 3
Th - off
F - off
S - off
S - 77 miles, race pace
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