Depesesed: how to increase mileage?

Training Advice/Discussion

7 years ago 10/22/2016 3:30pm EDT

I live in a cold country where polar bears are walking down the street :)

Now it rains all the time and it's windy as hell. Did I mention it gets dark at 3 PM? This is what I have to wake up to every day

http://st.depositphotos.com/1751039/3361/i/950/depositphotos_33616141-Wet-rainy-autumn-day-leaves.jpg

I want to take my running to a higher level. For this to happen I need to increase mileage. Currently I run 25 mpw.

5K PR: 16:58

10K PR: 35:26

My goal is to increase mileage to 40-50 mpw. I've a dozen of training programs but no program seems to suit me. My goal is to run sub 34:30 10K and sub 2:42 marathon in June 2017.

I need your help to structure a base program. I'm not even sure if I should devote 8-10 weeks to base or if I should continue to train as I normally do and just make my easy runs/long runs longer?

All of this is making me depressed.

7 years ago 10/22/2016 4:01pm EDT

re: Sweden in autumn

Just polar bears or black bears too?

7 years ago 10/22/2016 4:11pm EDT

re: Sweden in autumn

I would go with the 8-10 week base. You have plenty of time until June! I would actually be more inclined to bang out 12-16 weeks of pure base baby.

This doesn't mean just easy running though. Strip back any speed work but don't remove it completely. Say if you're normally running 3 speed sessions a week, run 1-2.

Mileage, what's complicated about regular build then pull back programs? Something like this:

- Over 16 weeks you could increase from 25 mpw to 60 mpw.

- Increase 10% every week.

- Every 3-4 weeks pullback about 20% for 1 week.

- Repeat the 3-4 week 10% weekly build.

7 years ago 10/22/2016 4:36pm EDT

re: When in doubt bang it out

When you say 10% per week and every 3 or 4 weeks pull back 20%, is that like

???

7 years ago 10/22/2016 11:36pm EDT

re: Jimmy21

Jimmy21 wrote:
When you say 10% per week and every 3 or 4 weeks pull back 20%, is that like
25
27
29
24
32
35
38
30
???

Pull back 10-20%. So more like:

27.5, 30, 33, 36.

30, 33, 36, 40.

36, 40, 45, 50.

45, 50, 55, 60.

Boom.

7 years ago 10/23/2016 1:22am EDT

re: When in doubt bang it out

@Bear me

Just polar bears and my nieghbour BjÃ¶rn (which means bear in Swedish) ;)

@When in doubt bang it out

What do you think about a 4 week cycle/block as below?

Week 1 (base)

- E 80 min

- E 75 min with faster running last 15 min

- E hilly 60 min

- L 100 min

Week 2 (treashold)

- T 3x10 min w/3 min jg rest

- E 60 min

- 1x20 min + 1x15 min w/3 min jg rest

- L 110 min

Week 3 (speed)

- I 6x1000 m w/90 sec rest

- E 60 min

- I 12x500 m w/90 sec rest

- E 50 min

Week 4 (recovery)

- E 50 min

- Tempo 4 km

- E 75 min

I'm not sure about my E (easy) pace since I run my E and L in trail environment.

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