Building Up Weekly Mileage

D.R.C. wrote:

My track season ended last week and I am in the process of taking 2 weeks off. At the end of the two weeks I will be starting my Summer of Malmo style training. I run 2:03 800m, 4:38 1600m, and 16:21 5k, my goal this year (Senior year) is to go sub 15:30. I have 3 questions.

1. What mileage should my first week be? During track I was generally doing 25mi weeks with the last two weeks being only about 15mi. My highest mileage in a week was last summer at 50mi. Should I start off where I left off at track at 25mi? Or go to 30mi? I am fairly injury prone.

2. At what rate should my weekly mileage increase? A ten week mileage outline would be very nice.

3. My summer is 10.5 weeks, should I keep increasing mileage after that? At what point in the season do I stop increasing mileage and start increasing intensity? My first meet is 12 weeks from when I will plan to start training, but the important races don't start until about 11 weeks after the first meet.

My coach only has a couple years experience, any more experienced help would be greatly appreciated. Thanks in advance.

just be patient! wrote:

how old are you?

what's your 400m PB? If you are near 52-53, you should work on getting that down to 50-51 (or lower!), and the 800m time will go way down. If you do fast intervals, you are probably goign to be a good 800m runner. I ran 1:55 and 49.8 on 25 mpw

there's a million threads about mileage increase. you are injury prone and low mileage.

I was low miles and injury prone in HS too. Just stay within yourself and stay healthy. I know it's tough, but be really patient and race/workout hard and get used to the pain and you'll be much faster. The easy days just need to be easy. Like, you could go 7:30-8:00 pace and it'll be totally fine. Don't obsess over miles. 10.5 weeks of solid running where you aren't injured or tired for the start of cross country season will be huge. You could run 30-40 miles a week all summer with some 200s and the occasional road race or tempo, and be ready to go. Mentally and physically, you need to be hungry and fresh when XC starts.

it's a big jump from 16:21 to sub 16, trust me.

this is a VERY conservative summer plan:

Wk1 - 25 miles

Wk2 - 30 miles

Wk3 - 35 miles

Wk4 - 25 miles

Wk5 - 30 miles

Wk6 - 35 miles

Wk7 - 40 miles

Wk8 - 35 miles

Wk9 - 40 miles

Wk 10 - 30 miles

your goals for the next year should be more realistic

1:59

4:29

15:59

D.R.C. wrote:

My track season ended last week and I am in the process of taking 2 weeks off. At the end of the two weeks I will be starting my Summer of Malmo style training. I run 2:03 800m, 4:38 1600m, and 16:21 5k, my goal this year (Senior year) is to go sub 15:30. I have 3 questions.

1. What mileage should my first week be? During track I was generally doing 25mi weeks with the last two weeks being only about 15mi. My highest mileage in a week was last summer at 50mi. Should I start off where I left off at track at 25mi? Or go to 30mi? I am fairly injury prone.

2. At what rate should my weekly mileage increase? A ten week mileage outline would be very nice.

3. My summer is 10.5 weeks, should I keep increasing mileage after that? At what point in the season do I stop increasing mileage and start increasing intensity? My first meet is 12 weeks from when I will plan to start training, but the important races don't start until about 11 weeks after the first meet.

My coach only has a couple years experience, any more experienced help would be greatly appreciated. Thanks in advance.