Running around 30-40 mpw and still run same times with no mileage

Have you tried hill bounding and being patience?

33 MPW is still pretty low for a junior.

I'm not even talking about the LRC of 100 miles or bust, but it is absolutely reasonable for you to build-up to 60 minutes a day & a long run of 90 minutes. This will get you, roughly speaking, into the 50 MPW range (give or take a few miles based on your pace).

But, you're already running 33 MPW, so your build-up won't take that long.

To put it in perspective, ALL of my athletes build-up over the summer to be able to do the above-mentioned mileage/time running.

Put on the shoes & start running!

How in the heck do you even run 10 mpw? What's the point? Your coach should have cut out all pretense of practice and just told you to show up on meet day. Hell, I ran the 3200 and 1600 each meet, so I was getting 3M just on race day.

There are like 10,000 different training plans out there. My advice would be to read Daniels, read Hudson, read Pfitzinger.. pick a plan that make sense to you, work towards that.

zohan wrote:

How in the heck do you even run 10 mpw? What's the point? Your coach should have cut out all pretense of practice and just told you to show up on meet day. Hell, I ran the 3200 and 1600 each meet, so I was getting 3M just on race day.

There are like 10,000 different training plans out there. My advice would be to read Daniels, read Hudson, read Pfitzinger.. pick a plan that make sense to you, work towards that.

Who are you kidding? Kids nowadays can't read.

Hey OP, what you need to do is this:

Run 40 minutes everyday and just take Sundays off (go to church).

Then when you find 40mins per day really easy, start bumping it up by 5 mins until you max out at 60mins.

Get back to us when you're running 60mins, 6x per week.

everything is off of your base. did you run this past Summer? A lot? The strength comes from that base. Typical teenagers get some moderate success, and praise from teachers, coaches and of course parents, and what is their first reaction? Slack off.

Back when I coached HS in the 90's, we had the 500 club every summer. Each prospective XC runners was expected to run a total of at least 500 miles from the end of June to the end of August. Excluding in-coming Freshmen. If you ran the last week of June, you would be able to get away with about 58 miles per week. But most took a few weeks off, and thought they could do 70 miles per week or 65 miles per week easily. Guess what? They did...for about two weeks. Then the whining and crying.

If they started right at the end of June, they could have done 60-65 miles per week and been fine.

You sound like you are slacker looking for excuses and the easy way out.

why do you think all the people who are good at running and successful in college and beyond talk about how hard they worked, and put in more work than others?

Genetics .. you either got em or you ain’t. Trolling aside: Keep running... maybe you shall hit a breakthrough. You probably will. The body takes time to adapt. Try to engage as many core muscles as you possibly can while keeping your other muscles as relaxed as possible during moderate/tempo runs and hard workouts .. you will go faster with less effort. This is a skill that takes a while to learn.

If you have been running at least a year take off 3 months with NO running or aerobic activity. Then get back into it. Within 2 months you might find you are running incredible times! Rest is a miracle worker.