Two Runs a Day

Run before noon and before midnight. Not sure how the math works out for 50 in 14 runs. A real puzzle to me.

Corran wrote:

My base is pretty bad right now, its been pretty bad all track season, thats why I succeeded a lot more in the shorter distances. How do I build back up to a strong base AND do two runs a day, At what time in the morning/evening,and what distances do I need to run to build up to 50 mpw

You don't need doubles for a mere 50mpw. However, it is a good idea to get into the routine for future increases. I'd suggest a 30min easy run in the morning and your usual run/workout in the evening. Start with 2x doubles a week on non-workout days and add more as you get fitter.

It doesn't really matter - just fit them into your schedule. Sometimes I double at 11am and 5pm, sometimes it's 6am and 8pm, sometimes it's even 1pm and 4pm (that one isn't ideal).

If you are only building to 50mpw, you don't need to double that much. Get some 6-8 mile runs in there, and an 8-10 miler once a week. Most runs should be at an easy pace (5k pace + 2min), and don't go any faster than 5k pace + 1min for any sustained period.

Throw some strides (ST) in 3-4 days a week, however. Once you're up to 50mpw, a normal week might look like this:

M - 6w/ST

T - 3 + 5w/ST

W - 6

T - 4 + 4w/ST

F - 6

S - 8 (a little faster than most runs)

S - 3 + 5w/ ST

To don't need doubles to do 50 mpw. If you want to run doubles, you should be thinking 50 in singles+ a 3-4 mile run in the morning or evening. Otherwise, for 50 mpw, I'd do a 10 mile long run, a 5 mile short run, and 5 runs of 7 miles each morning or evening or if you live far enough north, whenever.

I'll be building up to a relative similar number o what you are, what you should do 2-3 days a week before your workouts besides long runs is do a moderate run to tire the legs to simulate the middle of the cross country season because your legs should be tired in the middle of the cross country season due to lots of workouts, racing, and training in general. I found this to help this past track season

This made very little sense. OP, don't focus on the small unimportant stuff and more big picture unlike this guy

TDodd22 wrote:

I'll be building up to a relative similar number o what you are, what you should do 2-3 days a week before your workouts besides long runs is do a moderate run to tire the legs to simulate the middle of the cross country season because your legs should be tired in the middle of the cross country season due to lots of workouts, racing, and training in general. I found this to help this past track season

I'm assuming high school cross country?

If I were training this summer for high school cross country and wanted around 50 mpw with some doubles what I would do is this:

Mon AM 30 min PM 30 min + strength training

Tue AM 45 min + strides

Wed AM 30 min PM 10 min WU 8x200m 10 min CD

Thu AM 45 min + strength training

Fri AM 30 min PM 30 min + strides

Sat AM 10 min WU 20 min tempo 10 min CD PM 20 min

Sun 90 min

Total ~50-55