What Mileage should I be running?

Training Advice/Discussion

7 years ago 04/22/2017 4:55pm EDT

I'm 15, all rounded runner for all events from the 100 to the 5,000m, but this track season I want to focus on the 800 and 1,500. I have run a 2:19 in my first meet. I want to run at least 2:15, hopefully 2:12 by the end of the season. How much mileage per week should I be doing? My training and PB are below:

100: 12.6

200: 27.3

800: 2:19

2,000: 6:54

5,000: 19:08

I train two speed/long reps sessions on track per week for my speed / speed endurance. How much easy mileage should I be running per week? Thank you!

7 years ago 04/22/2017 5:00pm EDT

re: 800m15

Build up to an hour a day and two on Sunday (or Saturday). Change one of your track sessions to a hill workout some of the time.

7 years ago 04/22/2017 5:21pm EDT

re: not a finance guy

Thank you very much. I forgot to say, the other days are already filled with training. This is usually something like Hill reps/ Mile repeats / 1/2/3 minute run sessions / (5x100)x3 kind of training. I also have one/two rest days, usually on tuesday and friday. Shall I run longer easy mileage on these days, like maybe 4 miles or more on these days?

7 years ago 04/22/2017 6:03pm EDT

re: 800m15

I would build up to 30-35mpw with 1 tempo run and 2 track workouts per week. As the season progresses you can replace the tempo run with a third track workout. If you race on any given day, that counts as a track workout. Don't race and do 3 workouts. Also include an 8-10mi progression long run. A possible schedule would be:

Mon - recovery run

Tue - tempo (later do long/slow reps)

Wed - recovery run

Thu - track, short/fast reps (hills count)

Fri - active rest (very short jog or bike)

Sat - race or track, short/fast reps

Sun - long run

You can figure out the distances etc. on your own.

Short reps:

12x200 @ 800 pace, 1min rest

8x400 @ 1600 pace, 1min rest

Long reps:

8x800 @ 5k pace, 1:30 rest

8x1000 @ 10k pace, 1:15 rest

Tempo:

3mi @ Lactate threshold

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