What is a good peak summer mileage?

Of course more than 75 MPW could benefit you. However, that is only if you could stay healthy. Go into this summer with a goal of running the most miles per week that you can without getting injured. If you are honest with yourself and slowly build up, you may end up at 55 or 95. Either way your body will get a lot out of it and you will be fit going into Cross Country.

MilesonMiles wrote:

I am going into my senior season of XC with a PR of 16:46. My goal is to be able to break 16:00 at state. My current plan is to peak at 75 miles per week in August with tempo runs, cruise intervals, strides, and easy runs throughout the summer. What mileage is best for my goal, and could I even benefit from more than 75 mpw?

It depends what your current mileage peak was. These questions will give me a good chance at understanding where your at.

1. What is your previous mileage high and how long were you there?

2. Did you run track this spring? If so, what were your times?

MilesMileson wrote:

MilesonMiles wrote:

I am going into my senior season of XC with a PR of 16:46. My goal is to be able to break 16:00 at state. My current plan is to peak at 75 miles per week in August with tempo runs, cruise intervals, strides, and easy runs throughout the summer. What mileage is best for my goal, and could I even benefit from more than 75 mpw?

It depends what your current mileage peak was. These questions will give me a good chance at understanding where your at.

1. What is your previous mileage high and how long were you there?

2. Did you run track this spring? If so, what were your times?

Last summer I peaked at around 45 mpw. Over the winter I got to 55, but only for one week, followed by 40 miles per week throughout track. My timed were 4:49 for 1600 and 10:16 for 3200.

Bump

Don't count the miles, make the miles count. Run by feel. Double.

Yaaaaaa wrote:

Don't count the miles, make the miles count. Run by feel.

This might work for some, but causes under training in many. If I let my team run by feel, most of them would go 20 miles a week, do a 5 minute warmup, 3 minute cool down, and instead of 12x400 @ 70 seconds rest, it would be 8x400 with 120 seconds rest.

I'm also someone who doesn't naturally does this. I enjoy running and getting stronger, don't get me wrong, but I'll stop @ 6 miles instead of 8 or 10 unless I decide before hand and stick to it.

MilesonMiles wrote:

Last summer I peaked at around 45 mpw. Over the winter I got to 55, but only for one week, followed by 40 miles per week throughout track. My timed were 4:49 for 1600 and 10:16 for 3200.

You need a longer progression to get safely to 75mpw. If you are now at 45mpw, bump up the mileage up to 60mpw at max, staying there with down weeks every 2-4th week. I would say that two months of this and you´re safely stabilized to this new load, and could consider increasing the mileage again, or stay at this level and start looking progression on your workouts.