How would you build up from 30 mpw to 70 mpw

Training Advice/Discussion General

6 years ago 02/14/2018 10:15am EST

I’m planning on doing this for my buildup to a 5k race in the summer (July) , and have never really gone above 60, but I’ve averaged 40 over 20 weeks.

Restrictions on plan:

Needs to average 50 mpw for my planned progression (next buildup is 60 mpw, then 70 mpw, etc)

Has to be 13 weeks long (my buildup phase length)

And PRs are - 2:05, 4:29, 9:55, 15:42

I’m 20 and training by myself, 5’11” and 135 pounds been running since 9th grade but never really serious, PRs from SR year, just haven’t raced track recently, but done some 5ks.

Thanks!

6 years ago 02/14/2018 10:16am EST

re: Need help LR

Forgot to mention, 5k is from last year, not HS

6 years ago 02/14/2018 11:43am EST

re: Need help LR

Well, we are on completely different age groups, as I'm 37 and probably a little more injury prone than you are. However, I used to log 40 mpw consistently for several years. I tried to bump my training to the 50's in hopes of getting faster and only ended up injuring myself repeatedly. In the last 3 years, I've had around 5 injuries. Each one sidelining me for 4-8 weeks at a time. Finally I hired a coach who slowly build me up from the 40's to what I consistently run now, which is high 60s. It took almost 15 weeks for him to build me up to my current mileage and he also included a couple down weeks through out. I've been in the high 60s now for 5 weeks with no issues at all. I guess what I'm trying to say is to build up to it slowly and avoid injury. Good luck.

6 years ago 02/14/2018 11:56am EST

re: Need help LR

70 is a good volume but it's also an arbitrary number, so don't put yourself on a strict timeline to get there by July. Build incrementally with plateaus to allow you body to adapt. If you're at 40, you can jump to 45 easily but hold it there for a few weeks. Maybe drop to 40 for 1 week and then up to 50. Repeat. But would suggest keeping it in the 50-60 range for this training cycle to your key race and the go for the 60s to 70 in the late summer and fall. That's still a big jump.

6 years ago 02/14/2018 12:23pm EST

re: Need help LR

Without getting too specific I think you need to just make sure that you are capable of doing a long run (10+ miles or so) and that maybe on some days you're willing to run twice, even if it's short distances. Once you have your body accustomed to longer runs and are comfortable doubling you'll find that the length of your average run doesn't scare you and that just getting out there and running isn't too much to ask. With that mentality boosting your weekly mileage becomes extremely easy.

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