Hello peeps,
I'm looking for some advice on weekly mileage in order to have a good chance of breaking 3 hours at CIM this year. I've been hobby jogging (?) trail ultras for the past 2 years and want to switch it up a bit after a 50 miler this July. I've been doing about 70-75 mpw with a lot of vert and one quality tempo effort a week in addition to the obvious hilly runs and long runs. I've also done 3 x 2 mile workouts a few times in the build so it's not like I'm starting from scratch. About the only measureable I can give is my out the door 5k time (with hill fatigue factored in) is probably around 19:30 right now with virtually zero speed work...so obviously not fast, but not exactly motionless either.
Does something like 60 to 70 mpw sound about right with an interval day, tempo/progression day, a long run, and 2 to 3 easy days, or is that overkill? Any specific 10k and 13.1 targets to hit? Something like 1:24-1:25?
Thanks to all for your advice and help.