I used to do 40-45 miles a week in HS cross country but now I really want to get good, and I'm getting more serious about it. Any tips?
I used to do 40-45 miles a week in HS cross country but now I really want to get good, and I'm getting more serious about it. Any tips?
bump
greenarrow wrote:
I used to do 40-45 miles a week in HS cross country but now I really want to get good, and I'm getting more serious about it. Any tips?
Run more, run consistently.
Well how many mpw should I do and how do I build up to it and how fast should my runs be
is anyone freaking on this thing??
No, you are talking to yourself.
Quit talking to yourself.
Sincerely,
Yourself
Ask your Coach?
greenarrow wrote:
I used to do 40-45 miles a week in HS cross country but now I really want to get good, and I'm getting more serious about it. Any tips?
I don't have a winter track coach
greenarrow wrote:
Well how many mpw should I do and how do I build up to it and how fast should my runs be
It's hard to say without knowing anything else about you and your training and racing. If you were able to do 40-45/week during XC, then I'd suggest working up to that pretty quickly once you start back running, all easy running. Let's take 40-45 as your base minimum. Stay there for three weeks. Then run 50-55 miles the next week, then drop back for a week, then 50-55 again and stay there for a few weeks. If you've nothing else to do over Xmas break, run twice a day (one run easy, one run easier) every day you feel like it.
What you want to do is to find a level of volume that you can do consistently. You don'r need to be there every week; you can do a little less, or a little more depending on how you feel and how busy you are otherwise. If you feel like you're not working enough, now is the time to run more, rather than faster. If you're dragging ass, cut back for a few days.
Until the end of January, your main goal should be to put mileage in the bank, so to speak. Most of your running should be easy; a faster run once a week is okay. In fact, you might find a loop or an out-and-back run that takes you 45-50 minutes right now. Hit it every week at relaxed-hard effort (not a time trial), and watch your time drop on it over the next eight weeks as you get more fit.
Maybe starting in January, add a second harder workout. Find a short, moderately steep hill that would take you no more than 30 seconds to go up hard. Do 2 x hill hard, with full recovery in between, the first week. The next weeks, do 4-6-8. The goal is to really pop the hill hard, and take all the recovery you need to do it again. Don't think of it as an interval workout. Think of it as an "I-want-to-pwn-fools-in-the-last-lap" workout.
If you can make it to February not having missed days with a solid average, come back to this thread and tell us what you did.
100mpw. Get after it while you're fresh. /thread
Pr is 16:30 in the 5k on a moderately hilly course if it helps
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year