How to run 60 miles per week

Easy. Run 10 miles a day, 6 days a week.

I believe people here would want more info. Years spent running, previous mileage, age etc etc

btw this is how i do it, but on a different schedule, mon-sun8, 8, 8, 8 (workout 1), 8, 8, 12 (workout 2)

Jakkkkk12331 wrote:

I believe people here would want more info. Years spent running, previous mileage, age etc etc

Yeah, if you are under the age of 18 you may just want to ask a coach. Or google a training plan. All you will get on here is a bunch of splibs rattling off troll-worthy training plans that will do nothing but injure you. Listen to your own body, do what you think is right, always thinking you should listen to multiple outsiders will only make you lose confidence in yourself.

Monday: 30 miles in the am

30 miles in the pm

rest of week off

DONE

Try a plan like this, but see the notes about running 60mpw at the end. http://rw.runnersworld.com/rt/pdf/RTHighSchoolSummerTrainingSchedule.pdf

Additionally, you'll want to add doubles over time. http://www.runnersworld.com/race-training/strategies-doubling

Rupp increased his mileage with 5 mpw every YEAR.

Thanks a lot for the information. I hit 40 mpw last week and want to hit 44 this week. I will follow the schedule on the RW site. What do you think about a deload week every 4th or so week?

just do 8-12 miles a day, long run 12 miles, maybe 14 if you really need an extra 2 to hit 60

Just do it, its not bad at all and if you take proper rest and go at the right pace you'll adapt quickly.

Also think more about mileage per run than mileage per day. If you do 10 runs in a week, running 7 days and doubling 3 times or 6 days and 4 times, then that's only 6 miles average per run.

To add to this, if you are a mid-distance focused runner, you might want to start doubling sooner. I'm running between 55-65 miles a week but I double 2-3 times a week as well. If I was focused on the 5K or longer, I probably would try to do it entirely in singles.

Mon: 8-10 Miles easy.

Tues: Tempo workout (9 Miles total) and 4 mile PM double.

Wed: 8-10 Miles easy.

Thurs: 8-10 Miles easy.

Fri: Hills or Short Intervals (8 Miles total) and 3-4 mile PM double.

Sat: 12-13 Mile Long Run

Sun: Off or shorter run (

I like duration better than distance because it helps to prevent running too fast everyday. I would say for 17-18 minute 5ker it takes about 7-7.5 hours to get in around 60 mpw.

Day 1 - 2 hour long run @ moderate effort (75%)

Day 2 - 1 hour @ easy effort (65-70%)

Day 3 - 1 hour with intensity (tempo, intervals, race, etc... at 80-95%)

Day 4 - 1.5 hours easy

Day 5 - 1 hour easy

Day 6 - 1 hour with intensity

Day 7 - off or cross train

Day 1 in my schedule is Sunday but you could start with whatever works best for yours

95 mpw @ Peak of Periodization

Sunday

AM: 20 miles @ 50%

Monday

AM: 6x800 @ 70%

PM: 10 miles @ 65%

Tuesday

AM: 5 x mile @ 100%

PM: 5 x mile @ 100%

Wednesday

PM: 18 miles @ 50%

Thursday

AM: 3 x 3000 @ 100%

PM: 12 x 400 @ 100%

Friday

AM: 6 x 400, 200, 2 x 400, 8 x 200 @ 100%

PM: 16 miles @ 80%

Saturday

AM: 10 miles @ 85%

60 miles wrote:

Hi, I am wondering how you can build from 35 to 60 mpw. From beginning of summer training to end of summer training. 6 days of running, Sundays are off. Tuesday and Thursday are workouts (800, 1200, 1600m threshold repeats at not too hard of an effort, maybe 6-8 repeats). Mondays are long runs. I appreciate all responses.

Gradually.

Assuming you don't wish to alter the above, you have @12 weeks in which to add 25 miles.

That's roughly 2 miles per week.

I would begin by adding a mile to the long run and a mile to one of you easier, slower runs.

Later you can add AM or PM runs to your "repeat" days.

See also http://www.500milechallenge.com/training_plan