90minute runs daily

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Seems like a pretty good training plan just make sure you are getting enough recovery. Should have a solid base for when the real training starts with the 3 workouts a week thrown in there.

At 22, you have much higher athletic potential than at 16. If you build up carefully and avoid injury, you'll smash your PBs. That's a big if, though.

I wish I could find it, but a training principal I recall is that your average run distance should be under 10 miles. Meaning that if you're running 90 miles a week you should have more than 9 runs in your weeklys schedule. Anyone running over 60 mpw should be doubling at least once, it really aids recovery and prevent breakdown.

Doing that with a midweek long run of 12+ would probably be safer and give you more chances to get in drills/strides.

It's a very good plan but you shouldn't start adding workouts after 3 weeks. You're going to need to let your body adapt to the higher volume. I would say minimum 3 months...but only you can tell. Every runner is different.

You might get away with it since you are young, but I'd suggest a bigger base phase before starting the workouts.

You don't want to do the grunt work, you just want to dive right in and do the fun stuff.

Crawl before you walk, walk before you run.... Do your base, do some strides, then do some hills, then start with the meaty workouts.

Thanks everyone for replying. What I am getting from this thread is that I shouldnt start workouts so soon. Also I would like to do doubles but at the moment I am not really in a position to pull that off, although in a few months time I can. Also what are some good ways to improve your 5k PB specifically in terms of mileage and workouts?

Hitting peak weekly mileage, holding it there for 3 consecutive weeks, and then adding in workouts would be too much for me. You are young and may get away with it though. Better to hit your 90/week, back off a bit to 80, hit 90 again, and then after those 3 weeks look to do 75 but with some quality thrown in.

A thumbnail generic plan:

8 weeks base, just boring ol steady running w/ a weekly longer run, do some strides a few days a week post run

weeks 9-12

toss in one set of hill reps per week, maybe here you can add in your doubles

weeks 13-16- keep the hills, add in 1 day at the track

16+ drop hills add another day at the track. 1 track day shorter stuff full recovery, the other day longer stuff short recovery

I don't think your weekly long run needs to go over 15M.

do a race here or there so you can hone in on training paces for the track work. train at what you are, not what you want to be. Use the McMillan calculator to find the info.

Good luck

OP - Why are you in such a rush to get back in to it after 6 years? IMO, I'd throw out any notion of workouts for the next 6 months. Just go out and slowly build up to doing 90 mins a day. No need to rush. Take a nice buildup to that 90 mins a day to give yourself the highest chance of staying healthy. If you get hurts, it's all for nothing. THEN 6 months from now you will have a solid 3 months of pure big base mileage under you and the workouts will come much easier as you incorporate them.

I would do nothing but normal miles and some strides 3 days a week. Don't worry about how many miles you're getting in each day, just PUT IN THE TIME ON YOUR FEET :-)

I have a feeling you are right but recently I have been reading that easy runs don't really do much in terms of increasing your fitness. Thats why I wanted to get into workouts so soon. I think I am being a little ambitious here but in terms of pure mileage I think the goal is do able. I will try and hold off the workouts for as long as possible and maybe just get in the 90 mile weeks and some strides and see how strong I can get from that.

Has anyone here improved just by running a lot and doing strides alone?

look up Summer of Malmo

There are only like 500 threads about it.

The SoM questions will start on here around the end of April when HS and college track starts to end. Guys start planning their XC season off training.

You'll be ahead of the game.

I would break some, not all of those 90 minute days into two runs, maybe one of 50-60 minutes and the other of whatever you need to do to get to 90 for the day. I would not break the two hour run into two and I'd keep one or two of the 90s as a single. You'll do better with some variation of distance/time and you'll get some faster running without greater effort of some of the runs are shorter.

OP, I would read about Lydiard's Marathon Conditioning Phase. The goal isn't necessarily anaerobic fitness with the "build up" its all about aerobic fitness and raising your "ceiling" for the season's races. I would go to 90 minutes a day and stay there until your average pace stops improving, which should take about 10 ish weeks, and only do a tempo a week and strides those 10 weeks, and then once your "season" starts, do 90 minutes a day, but 2 workouts a week, a long run, and a race until your peak race. If there is no race, do a Time Trial or another Workout. Good Luck!

NotPC wrote:

look up Summer of Malmo

There are only like 500 threads about it.

The SoM questions will start on here around the end of April when HS and college track starts to end. Guys start planning their XC season off training.

You'll be ahead of the game.

^^^THIS^^^

SOM changed my running life and made me a MUCH better runner. Can not advise this enough!

[quote]90minutes wrote:

I have a feeling you are right but recently I have been reading that easy runs don't really do much in terms of increasing your fitness.

You need to read Lydiard.

I actually have read Lydiard which is part of the reason why I am doing such longer runs and the higher mileage (aside from the fact that I dont really have time for doubles). However you always run into contradictory info because some people claim that easy runs are merely for recovery and that workouts are what make you better.

Lydiard is right trust me. The vast majority of any distance runners mileage is easy running.

90minutes wrote:

I actually have read Lydiard which is part of the reason why I am doing such longer runs and the higher mileage (aside from the fact that I dont really have time for doubles). However you always run into contradictory info because some people claim that easy runs are merely for recovery and that workouts are what make you better.

No, you haven't. Lydiard does not prescribe easy running. He prescribes running near your aerobic threshold. That is not as easy as it sounds.