what goes into mpw

shurr wrote:

That is my basic question: what do you add in your mpw?

10x800m - OK (but that's a killer and you cannot do much either before or after)

warm up / cool down - ?

bball or other cross training - ?

strides/sprints - ? (requires lots of walking, do you add that?)

weight room - ?

stationary bike - ???

easy/long run - OK

How would you put in 60+ mpw unless all your runs are easy long or threshold and you do nothing other than run?

Also, how much time do you dedicate to practice as a fr/so HS XC/Track athlete? What do you do if you are limited to 2-2.5hr/day practice for a distance runner?

Thanks

Running is running and all the mileage should be included in your weekly total.

Weight room is not running.

Stationary Bike is not running

2 to 2.5 hours for a practice is far too long!!

30 minutes to warm up is a minimum then another 45 to 60 minutes is all the kids need. Too much and they will lose interest and get injured.

60 mpw is excessive for HS kids

You just need to use the standard conversion tables. I think Greg McMillan came up with them:

1 hour of mowing the lawn = 4.5 miles

1 hole of golf = .2 miles

1 hour of sex = 3.75 miles

Seriously, actual running is the only thing that goes into mpw. Including anything else is faking. If you want to write down crosstraining or other sports for your own information, that's fine, but don't include it in mpw.

Running is running and all the mileage should be included in your weekly total.

Weight room is not running.

Stationary Bike is not running

2 to 2.5 hours for a practice is far too long!!

30 minutes to warm up is a minimum then another 45 to 60 minutes is all the kids need. Too much and they will lose interest and get injured.

60 mpw is excessive for HS kids

60 a week during the racing season may be a little to high for most but 60 over the summer is good

Counting miles is gay.

Go back to Milesplit, N00b.

I agree. I could just break 30 during the season and not every week.

But I read about claims of 60-110mpw and I do not see how that can be done unless you include lawn mowing as the other poster joked about. There is school, at some point it gets dark. Do they just go on long runs to max their miles and nothing but long runs? Every time you do short stuff, you end up with fewer miles on that day. I am puzzled. I am not arguing that 60 is good or bad. I would just like to understand what weekly routine could lead to that during the season.

Mon am 45m 6+miles

Mon pm 45m 6+miles

Tue pm 60m 8+miles

Wed am 45m 6+miles

Wed pm 45m 6+miles

Thur pm 60m 8+miles

Fri pm 45m 6+miles

Sat am 90m 14+miles

60mpw 1.5 hours a day do fartleks and thresholds when not going easy.