How many miles should I do? Typical weekly schedule for now? Thanks!
How many miles should I do? Typical weekly schedule for now? Thanks!
You are providing no base line for which we can judge. Are you a high school kid? Have you ever run before? what are your PRs?
Depends who you are...it took me 90 mpw to hit that time.
br0ski wrote:
You are providing no base line for which we can judge. Are you a high school kid? Have you ever run before? what are your PRs?
Currently a 15.5 yrs old, want to hit 4:25 this summer. I currently run around 30 miles a week, with hard days on Mon Wed Fri. Long run on Wednesday. Rest day on Sunday. Tips?
bump
Your race is only one mile, so there's no need to run much during the week -- 20-25 mpw will do the trick. Here's what a typical week should look like. (Note that I've coached HS track for more than two decades and have six XC state titles. I've overseen the training of many 4:25 milers.)
MONDAY: Long run -- 7-8 miles
TUESDAY: Off day -- need to recover from long run
WEDNESDAY: 2 mile warmup, 6x200m at mile race pace, 2 mile cooldown
THURSDAY: 4 miles easy
FRIDAY: Off day -- need to recover fully before tomorrow's tough workout
SATURDAY: 1 mile warmup, 2 mile tempo run (roughly 6:20 pace), 1 mile cooldown
SUNDAY: 2 mile leisurely walk (cross training)
josephfishkin wrote:
Your race is only one mile, so there's no need to run much during the week -- 20-25 mpw will do the trick. Here's what a typical week should look like. (Note that I've coached HS track for more than two decades and have six XC state titles. I've overseen the training of many 4:25 milers.)
MONDAY: Long run -- 7-8 miles
TUESDAY: Off day -- need to recover from long run
WEDNESDAY: 2 mile warmup, 6x200m at mile race pace, 2 mile cooldown
THURSDAY: 4 miles easy
FRIDAY: Off day -- need to recover fully before tomorrow's tough workout
SATURDAY: 1 mile warmup, 2 mile tempo run (roughly 6:20 pace), 1 mile cooldown
SUNDAY: 2 mile leisurely walk (cross training)
This looks like a really solid plan. Focuses on up-tempo speed but not at the expense of a strong endurance base. Follow it and you'll be setting PRs in no time!
josephfishkin, that's a great plan for talented middle distance runners. Reminds me of what Coe did, as detailed by his father Peter in Better Training For Distance Runners.
To clarify, you should essentially follow this every week for at least six weeks before a target race. Maybe swap out the 200s for 110s in one of the weeks, but otherwise keep it exactly the same, because as Coe said many times, CONSISTENCY IS KEY IN TRAINING. If you do it for six weeks there is basically no chance you don't PR in the mile.
josephfishkin wrote:
To clarify, you should essentially follow this every week for at least six weeks before a target race. Maybe swap out the 200s for 110s in one of the weeks, but otherwise keep it exactly the same, because as Coe said many times, CONSISTENCY IS KEY IN TRAINING. If you do it for six weeks there is basically no chance you don't PR in the mile.
Should there be more mileage? I feel like I could go more mileage.
Don't listen to these trolls. Doing 25 miles and a 6:20 pace 2 mile tempo will get you no where. Maybe this is a suitable week for the week right before a peak race. In order to get down to 4:25, you will need to do a lot
the real bromate wrote:
Don't listen to these trolls. Doing 25 miles and a 6:20 pace 2 mile tempo will get you no where. Maybe this is a suitable week for the week right before a peak race. In order to get down to 4:25, you will need to do a lot
Thank you so much. Would you have any advice as to what I could do?