Increasing mileage?

Training Advice/Discussion High School

6 years ago 06/18/2017 11:32pm EDT

So in-season I probably ran about 35mpw. I just took 2 and a half weeks off and ran a 5k last sunday. Ran it in 19:29, pr is 18:47. Pretty happy considering my pr was from the fall and I hadn't run in two weeks and I had a crappy outdoor season due to the flu and a concussion. Anyway,

My week since last Sunday's 5k went like this..

Monday: nothing

Tuesday: 1.77 miles @8:30

Wednesday: nothing

Thursday: nothing

Friday: 6 miles @7:48

Saturday: nothing

Sunday: 10 miles on eliptical

The upcoming weeks I have planned:

Monday: 6 miles

Tuesday: 8 miles

Wednesday: 6 miles

Thursday: none

Friday: 7 miles

Saturday: 5 miles

Sunday: 8 miles

Total: 40 miles

Week 4

6/26

Monday: 6 miles

Tuesday: 5 miles

Wednesday: 6 miles

Thursday: 4 miles

Friday: 7 miles

Saturday: 3 miles in morning

3 miles in afternoon

Sunday: 11 miles

2 mile cooldown

Total: 45 miles

Now I've never really ran more than 45mpw, so I feel like going to 40 mpw may be too quick of a start, however I'm going to do this 40mile and 45 mule week at whatever pace I want and just use this as base training. Is this okay? I know I should follow this 10% rule, but if I do that I won't get up to the mileage I want. For the month of July I have about 60mpw planned. The week after the 45 mile week I have planned 58 miles. I know this is probably too much mileage too fast, but I don't want to keep running hardly any mileage and want to get up to 60 by the start of July.

I'm thinking I should just try these next two weeks and see how I feel, and if I'm feeling bad just adjust from there?

http://www.letsrun.com/forum/flat_read.php?thread=7848081&page=4#ixzz4kQ3iJQpu

Part of this is from my other thread^^ but I wanted to create a seperate thread so I could get answers on what I should do for mileage.

My weeks look something like this as of now:

40, 45, 58 (first week back from vacation, some doubles), 60, 62, 51, 60, practice starts.

6 years ago 06/19/2017 1:04am EDT

re: TNE

Not sure you need more mileage, maybe try more speed work if you are trying to run faster for cross. I ran a 4:20 1600 off 35 mpw and a 16:20 5k off 45 a week or so. But tons of speed work like 3-4x 1 mile repeats @ goal race pace, or 6-8x 800m @ goal race pace. Wait until you see little improvement before you start adding on more mileage

6 years ago 06/19/2017 6:40pm EDT

re: TNE

I'd say do something like 40,45,50,45,50,55,60. From there run somewhere between 50 and 60 miles a week. Do some hill sprints, some 50-100m repeats at 95% with full recovery, and then throw in some fartlek workouts as the summer goes on.

6 years ago 06/20/2017 11:13pm EDT

re: distancerunner666

distancerunner666 wrote:
Not sure you need more mileage, maybe try more speed work if you are trying to run faster for cross. I ran a 4:20 1600 off 35 mpw and a 16:20 5k off 45 a week or so. But tons of speed work like 3-4x 1 mile repeats @ goal race pace, or 6-8x 800m @ goal race pace. Wait until you see little improvement before you start adding on more mileage

5k pace repeats are not "speed work". I know what you're getting at, but that is in no world the correct term. That would be "long intervals" or "VO2 Max intervals". Speed work is like mile pace or faster.

To the OP, you don't need 60mpw. Also, you are increasing your mileage way too fast. maybe try 30, 40, 50, and hold that. I totally understand how you may feel. Your coach probably doesn't have you do more than 30mpw. You feel like you need more than that, so you want to get in the miles during the summer when your coach isn't in charge. Try doing 50mpw this summer, and talk to your coach and see if you can maintain 45-50mpw during the season. If you get a few teammates and you gang up on the coach (politely of course!) then he may be open to the idea.

You probably won't injure yourself with 60mpw, but as a sophomore (I think you are from your other thread) you shouldn't get too ambitious. What's another 10 miles a week at that point when your goal is sub-18?

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