100 mpw High School

PR progression XC

20:00 Freshman year

17:37 Sophomore year

17:14 Junior year

Also doing workouts like tempos and fartleks during the 100mpw

you risk injury big time

16:21 3M,10:32 and 4:58 turned to 15:16, 9:21, 4:21 after 10 weeks averagin 100 mpw over a summer.

how was your progression afterwards, are you still improving

notquitesure wrote:

you risk injury big time

You risk injury all the time. Train smart and tge risk is minimal

what did your training look like?

Focus on quality. Push the pace, even on so-called easy days. Lagat runs the same amount of miles as you, yet he is much --much -- faster.

really? Don't you risk injury doing that?

what year are you?

read the post idiot

mr spum is dumb wrote:

read the post idiot

skip the mileage, do the speedwork. if you have to do a consistent 60-70 mpw for a 17:14, you're probably not a long distance guy. Try the mile, 800 and 400 and get faster and stronger.

what ever.... if you were able to make it 8-10 months of 100 mpw healthy then I would surprised if you didn't break 15. nearly a year of 100mpw will get you fit as fÛck

What's your plan for this coming track season?

GulanRapp wrote:

really? Don't you risk injury doing that?

Be fearless. Have tremendous confidence in yourself. Be ready to suffer. That's the mentality you must have if you want to be a champion. (Don't be so afraid of injuries or overtraining; they are mostly mental.)

The honest truth is that a lot of miles isn't going to bring you much improvement. Shoot for 70mpw this winter, then 80 next summer. See what happens. If jacking up the mileage was going to bring you fast times it would've happened already. Just aim for consistency and another year of training and you'll be a mid 16 runner next fall.

GulanRapp wrote:

what did your training look like?

Haha, it looked like the kind of training people on here tell you not to do: track intervals, lots of progression runs, fartleks, hills, long long runs. Doubled every day except long run days. Did I get worn out? Yeah. But I got fast.

I'll be more detailed later, I'm typing on a phone now.

GulanRapp wrote:

What do you think I could run next year (senior year) if I started running 100mpw in like January all the way up to August?

A marathon.

With those kind of times it's likely you're running too much for your fitness level and are digging a hole with 100 MPW. If I were you, I'd try to play a bit with the mileage. Have some big days, have some short days, have some high weeks and down weeks. Even mileage fanatics like myself are having an easy day here and there (I ran a couple times sub 2:20 for the marathon and do not have great speed).

IMO you should improve by a ton when you just do easy-moderate mileage, strides (and sometimes 2 - 3 miles of fast and relaxed 200 - 400s) and incorporate 1 tempo per week of 3 - 4 miles averaging roughly 90 - 92 % speed of your 5k time on the day or 6 - 10 miles at roughly 88 % speed of your 5k time in that day.

You are likely underdeveloped in terms of speed, muscular endurance and aerobically and it's important to hit those three zones: Speed (really short stuff), threshold (tempos), strength endurance (normal and progressive runs). The other stuff is more like icing on the cake.

Pikachu