I am trying to get my mileage up to 50miles a week this summer from 30miles last summer. I was wondering how i should split my mileage up over the days and what workouts i should do?
I am trying to get my mileage up to 50miles a week this summer from 30miles last summer. I was wondering how i should split my mileage up over the days and what workouts i should do?
I'm assuming you are training for a high school 5K, so you should be okay with singles or a double once a week. Do a long run every week, about 10-12 miles if you are doing 50 miles a week. Also do some sort of threshold workout such as tempo runs or cruise intervals once or twice a week. Fartleks are good too. Make sure to take down weeks as you increase to 50 mpw.
Good luck!
Summerrunning wrote:
I am trying to get my mileage up to 50miles a week this summer from 30miles last summer. I was wondering how i should split my mileage up over the days and what workouts i should do?
Work up to 7-8 miles every day. Once you can do that consistently, make one run per week longer, 10-11 miles. Then, once a week, do one run with the second half comfy-fast. Finally, add in a second workout of hills. Find a short hill that you can pop up in 20-30 seconds. Do 10-20 of these, going up fairly hard, with walk/jog back down.