My track szn ends on Saturday. I want to run 15:59 for the 5k. When should I start running and what mileage should I run per week.
My track szn ends on Saturday. I want to run 15:59 for the 5k. When should I start running and what mileage should I run per week.
You should double on Saturday with a 9-10 mile easy run, then do a long run on sunday (15-16 miles) then double every day for the next 3 months to average about 90-95 miles a week.... It should look something like this:
Monday: am-8 miles, pm-9 miles
Tuesday: am-5 miles, pm- 10 miles with 6 mile tempo in middle
Wednesday: am-2 miles, pm-1 mile
Thursday: am-10 miles, pm-10 miles
Friday: am-20x200+ 4 miles, pm- 8 miles
Saturday: am- 1 mile, pm- 1 mile
Sunday: am- 16 miles, pm-8 miles
hopefully you have the talent to do 15:59 with a lazy summer of 25 mpw, running 4 days a week with a "long run" of 8-10 miles thrown in. Then, if you are really committed, you can increase to 40 or 50 and get down to low 15s.