Increased Mileage to 90 miles from 60 miles, Will this help improve my 5km pb?

You increased your mileage by 50%, so your 5K PR will be the same.

You're around 15:00...I say you'll be around 10 minutes.

you'll adjust to the higher mileage soon enough, if you keep at it. when I go to 100, I usually have a tough second week and then get much better for the next four weeks. but along the way, you might want to take a day off when your legs are trashed. keep up your iron intake with the higher mileage. get more sleep. another suggestion is to take a lower mileage week every x number of weeks to rest the legs. when you do adjust, consider picking up your tempo pace.

My opinion.

You are just getting used to high mileage.

On all those easy days, leave your watch at home. It doesn't matter.

Yeah, it might take you awhile to adjust...change once variable (ie volume) and keep the others constant (ie intensity) until that happens.

You might not want to to a V02max interval session every week at this point (ie between xc and early early indoor track season)...aren't you building base?.

Don't worry about the pace too much on your tempos and easy days. Sometimes on the tempo sessions (ie real Lactate threhold sessions you can start to force a pace a little, but usually you don't have to run 5:25 or whatever).

The 1000s workout seems a little hard given your PRs...I mean lots of guys running 15 flat could do it- but it doesn't mean you should...at least that often.

Instead, mix it up (ie take out a V02max interval session) with a workout of repeat 400s (ie 12-20) at current 3k race pace (ie might be around 70 or so) and take a good 1:00 to 1:30 rest...just to keep your legs trained at that speed and build your economy.

Wait for yourself to adjust to the mileage before adding new workouts though.

A month or so out from doing a 10k you might want to try 1600m repeats. Something like 4-6 by 1600m at goal 10k pace with a 2-3min would to the trick. If you go really hard you could probably do these at current 5k race pace- but it's better to start on the slower side and work towards that.

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NO! Running 90 miles a week instead of sixty miles a week wil NOT lower your 5K times. What it will do is give you 50% more exposure as a runner. You will increase the positive affect you have on other runners and nonrunners alike by 50% and probably even more. You will be exposed to 50% more people who will see your courage and dedication and KNOW that they too should be doing what you are doing. There is a 50% larger chance that you will change the life of another person in a positive way.

I would recommend one down week (50-60 for you) every 2-3 weeks when your building mileage. And I pretty much wouldn't think about bring down my mileage until 6-8 weeks out from the big race if I am a 5k guy.

Other comments:

1) a bit of fast work (200-400 at ~1500 m pace) work in. Not a lot (~1 mile) with a lot of rest. You could also do strides

2) Basic power. Run the 10s hills if you are in a place where it is weather approiate.

3) don't worry too much about the speed of your easy runs. The difference between 6.50 and 7.10 is about zero as far as training effect. Your pace should come down naturally as you get in better shape.

4) Run longer intervals. 1600-3200 at 5-10k pace. Work on building volume, then drop the rest, then work on increasing the pace

5) In the tempo run, mix up the pace a bit. Instead of just running for 6 miles at a steady pace, run a 200m of every mile at 5k pace. Or alternate 5.15 and 5.40 miles. Helps you get used to changing paces and settling back in and also helps the body get used to clearing lacate.

Solid advice, continue the long run at around 15 - 16 miles and follow similar sessions above, you will be fine!

Are you doubling? If not, I'd suggest starting that. Great way to get the extra volume.

It is normal to be tired when running more mileage then you are used to. Just never run to the point where you get really tired...you should be pleasently fatigued at worst when finishing your runs, even the tempos. Consistancy is key, if you find yourself needing days off then you are either pushing too hard or going to far, usually the former rather then the latter.

There is more to running performances then mileage however. If you have fat to lose, more mileage can help in that regard. If you can handle high mileage because of good mechanics and lower body weight, then it almost always helps.

But as Canova says, always ADD, never replace. If you are running 60mpw with most mileage at 6:00 pace with a hill session, a couple tempos, an interval workout and strides/sprints 3x a week, then suddenly decide to just run 90mpw with most of it easy @ 7:00-7:30, chances are you will not get faster. Some people do, but most will not.

What you want to build up to is 90mpw WITH the workouts.

Now the real question is whether to build up mileage quickly then add workouts slowly or to focus on getting in the workouts then slowly raising the mileage after?

Typical week, last week for example:

M: 8 miles (am), 3 miles (pm)

T: 7 miles (am), 4x2km @ 5.10 miling off 90 sec

W: 7.5 miles (am), 7.5 miles (pm)

T: 1 mile easy, 8 miles @ 5.50 miling, 1 mile easy

F: 7 miles (am), 4 miles (pm)

S: 2 miles WU, 6x1200m 90sec@3.40ish, 2miles WD (am), 4 miles (pm)

S: 15 miles easy

Total = 90ish

So quite a few days there doubling up, infact all excluding Sunday. Happy to alter itif you think there is a better way? Thanks

Not a bad programme, possibly try one run on Friday but make it slightly longer, 12 miles as opposed to a 7 miler and than a 4 miles.

bump

if you can only run 9:50 off of that, then you suck at racing