What intensity and mileage would be normal, not necessarily an average but a week by week would be helpful, assuming a 10 week summer.
I do fully understand that this varies person by person but if an incoming freshman with prs of 1:58, 4:20, and 9:10 and who has ran about 70 mpw in the past wants to run 25:15 for 8k on a flat course what would be typical?
other insight would be great as well
With those times you already can run 25:15.
Train with you HS team. Seems like it worked so far.
not sure about this
Whatever you can handle at a pace that is steady, yet repeatable on a daily basis (for OP maybe 6:mid-high depending on heat/humidity and how you are feeling on any given day) with maybe 1 "hard" effort (meaning a more organized tempo or maybe some relaxed repeats) a week. There is not really a correct answer other than whatever mileage that allows for steady improvement while staying consistent/healthy.
Entering training camp with a previous pr of 25:58 bc of 70 mpw i dropped to 24:49 that season after 90 ( 9 runs per week )
oregonian4life wrote:
What intensity and mileage would be normal, not necessarily an average but a week by week would be helpful, assuming a 10 week summer.
I do fully understand that this varies person by person but if an incoming freshman with prs of 1:58, 4:20, and 9:10 and who has ran about 70 mpw in the past wants to run 25:15 for 8k on a flat course what would be typical?
other insight would be great as well
I would say that you're already there, too.
I'd shoot for sub 25. I don't think you need to run substantially more than 70 mpw to do that. Maybe 85 mpw.
The key is to NOT just do a lot of LSD. You have to run tempos, fartleks, progressions, etc.
That with, say, 85 mpw should get you to sub 25 on a fast course.
i think you could run sub 25 off lsd
oregonian4life wrote:
I do fully understand that this varies person by person but if an incoming freshman . . . who has RUN about 70 mpw in the past wants to run 25:15 for 8k on a flat course what would be typical?
other insight would be great as well
Here's an insight: learn the principal parts of the verb "to run" before becoming a high school graduate.
I run every day.
I ran yesterday.
I HAVE RUN every day this month.
Please tell me that you're going to be attending a state school or a religious college this fall. j/k
All of that said, I agree with the person(s) who said that what you've already been doing appears to be working. Rather than trying to add another 10-20mpw, you're actually more likely to benefit from getting a full night's sleep every night this summer--including going to bed and waking at about the same times every day, weekends included. Running 4:20 and especially 9:10 off what you've been doing argues pretty strongly for not changing it much.
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