Question about adding extra mileage on the end of a base building phase

High School Running

6 years ago 07/22/2017 1:11pm EDT

I am training for my senior year of xc currently and I had a question about finishing my base building phase.

My coach has me building from 40 MPW to 60 MPW over the course of 12 weeks, bumping up every 3 weeks with no down weeks. (Currently I am running 50-55 MPW but next week I'll jump to 60.

The thing is, I wanted to go a little higher than 60, perhaps 65 or even 70. My coach had me running 60 for the next 3 weeks, and then I'm running at least 55 until sometime in september. I'm not sure what we are doing after the 3rd week of 60 though. The mileage will probably be close to 60 but the workouts might get a lot tougher so I'm hesitant about continuing to build then.

If I were to build up to 65-70, what would be the best way to do it? Should I go 60, 65, 70? Or try to do it after the 3rd week at 60? Also for some reason in my head it seems better to say I ran 60 MPW for 3 weeks than I built from 60-70 over 3 weeks but that's obviously not right because I would be running more.

If I were to add on, what would be the best way? Add more doubles (I currently do 2 a week)? Add on to normal runs? Extend my long run (Supposed to peak at 14), or a mix of all 3?

Would there even be any major benefit to bumping up another 10 MPW or would I be better off following my coach's plan?

6 years ago 07/22/2017 1:16pm EDT

re: I want more than 60

I found the easiest way to increase your miles is to run your easy days considerably easier. I do doubles and my "easy" pace used to be 7:00. I went from 25 mpw to 50-55 mpw and adjusted my paces accordingly. You actually make much more progress by running at a lower intensity zone. Preferably, around 65-70% of your max HR. This put me around 8:30/mile and I've gotten that down to 7:50/mile which has improved my running considerably and I can run 2-3 workouts per week easily.

6 years ago 07/22/2017 1:24pm EDT

re: Youngster Joey

Youngster Joey wrote:
I found the easiest way to increase your miles is to run your easy days considerably easier. I do doubles and my "easy" pace used to be 7:00. I went from 25 mpw to 50-55 mpw and adjusted my paces accordingly. You actually make much more progress by running at a lower intensity zone. Preferably, around 65-70% of your max HR. This put me around 8:30/mile and I've gotten that down to 7:50/mile which has improved my running considerably and I can run 2-3 workouts per week easily.

So besides slowing down, what would be the best way to add in the extra miles, If I should even do it?

6 years ago 07/22/2017 1:25pm EDT

re: Youngster Joey

Youngster Joey wrote:
I found the easiest way to increase your miles is to run your easy days considerably easier. I do doubles and my "easy" pace used to be 7:00. I went from 25 mpw to 50-55 mpw and adjusted my paces accordingly. You actually make much more progress by running at a lower intensity zone. Preferably, around 65-70% of your max HR. This put me around 8:30/mile and I've gotten that down to 7:50/mile which has improved my running considerably and I can run 2-3 workouts per week easily.

So besides slowing down, what would be the best way to add in the extra miles, If I should even do it?

6 years ago 07/22/2017 1:25pm EDT

re: Youngster Joey

Youngster Joey wrote:
I found the easiest way to increase your miles is to run your easy days considerably easier. I do doubles and my "easy" pace used to be 7:00. I went from 25 mpw to 50-55 mpw and adjusted my paces accordingly. You actually make much more progress by running at a lower intensity zone. Preferably, around 65-70% of your max HR. This put me around 8:30/mile and I've gotten that down to 7:50/mile which has improved my running considerably and I can run 2-3 workouts per week easily.

Good advice ^

Add a 3rd double of 4-5 and a mile cool down on your other runs and you got your bump.

When racing starts don't be a slave to the mile counter. Do your workouts, long runs, etc. and let the mileage fall where it is. If it's 55 range that's good for HS. If you want more do a quality warm up & cool down. Long runs of 13-14 are good.

But mileage doesn't get you a bump on your race times. Don't be afraid to take an easy day and race hard.

6 years ago 07/22/2017 1:30pm EDT

re: CWRP

CWRP wrote:
Youngster Joey wrote:
I found the easiest way to increase your miles is to run your easy days considerably easier. I do doubles and my "easy" pace used to be 7:00. I went from 25 mpw to 50-55 mpw and adjusted my paces accordingly. You actually make much more progress by running at a lower intensity zone. Preferably, around 65-70% of your max HR. This put me around 8:30/mile and I've gotten that down to 7:50/mile which has improved my running considerably and I can run 2-3 workouts per week easily.
Good advice ^
Add a 3rd double of 4-5 and a mile cool down on your other runs and you got your bump.
When racing starts don't be a slave to the mile counter. Do your workouts, long runs, etc. and let the mileage fall where it is. If it's 55 range that's good for HS. If you want more do a quality warm up & cool down. Long runs of 13-14 are good.
But mileage doesn't get you a bump on your race times. Don't be afraid to take an easy day and race hard.

So do you think 60, 65, 70 is good? Or should I do it differently? I'll obviously adjust based on how I feel but I'm trying to figure out a plan.

6 years ago 07/22/2017 2:31pm EDT

re: I want more than 60

bump

is 60, 65, 70 good?

If I did that my previous 6 weeks would be: 53, 55, 53, 60, 65, 70. Is this too much of an increase or is it good?

6 years ago 07/22/2017 6:50pm EDT

re: I want more than 60

60, 65, 70 is good. But don't freak out if it's off a few miles. If you're at 67 so be it. Run off feel. Don't over do it in the summer. The stuff that counts is at the end of the season.

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Question about adding extra mileage on the end of a base building phase

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