Or consider this. If you're comfotrable at 50, 52 won't seem like an increase. Do 52 for a couple weeks, 54 won't seem different, do a couple weeks at 54 and 56 will feel manageable, etc.. You're adding a mile a week on the average. That will get you to 100 in a year. Of course you could try more ambitious versions of this.
I'm really shocked that you actually said this HRE? I take back everything I've said about you.
Please don't do this especially if you are new to running.
When i started training for 5k's I heard that having a huge aerobic engine was the key and i ended up peaking at 95 miles a week (at 17) while my 800m was still 2:07 and my mile time was still 4:23. The benefit that I got from this was that my endurance improved a lot but I only excelled at slow tactical races when the pace wasn't to hot (I had no speed endurance what so ever) My 5k improved from 18:54 to 16:58 ok? but what about my middle distance performances? My mile time barely improved a good 2 seconds and my 800m got worse.
Please work on your speed and drop times. When you realize that your 800m is fast enough then you can move up in mileage
2:07/4:22 indicates tremendous strength, and is probably impossible, yet you ran 16:58? 14:30 should have been doable.
Or consider this. If you're comfotrable at 50, 52 won't seem like an increase. Do 52 for a couple weeks, 54 won't seem different, do a couple weeks at 54 and 56 will feel manageable, etc.. You're adding a mile a week on the average. That will get you to 100 in a year. Of course you could try more ambitious versions of this.
I'm really shocked that you actually said this HRE? I take back everything I've said about you.
Sorry. I never tried it but it seems logical. What don't you like?
Enjoy your future chronic injury cycle. Seriously if you want to do this make a plan that spans years and involves a serious core, stretching and lifting plan that targets the posterior chain. Also plan on making your entire life based on running, this means running in parking lots at the airport if you flight gets delayed, running on holidays, running when its dark and late/early. In short this will be your life for hours each day. Your entire life will be in essence running and recovering from running and building your body to run so if you’re very lucky you can run 13:5x for 5k. Hope the juice is worth the squeeze.
What would be the safest way to do it? I have run a 16:50 5k off 50 mpw and feel ready to increase the mileage for big improvements. I will be focusing on the 10k in the spring and my goal is sub 30.
Well, you can increase from 50 by going up five miles every week for three weeks, then taking a down week the fourth, until you get to 100. So, like:
This will take you 14 weeks. Not quite the 10% increase rule but close enough. If you do this, I wouldn’t do any *planned* hard workouts. Just run as you feel. Go two to three easy days in a row. If you feel good on the third day, then run the last 2-3 mile kind of hard. Etc.
But, honestly, perhaps target 80 mpw first and stay there for awhile before you make the leap to 100. Run the 1000 mile summer or winter and see how you do with it. That would be my recommendation. 50, then 75-80, then 100.
Enjoy your future chronic injury cycle. Seriously if you want to do this make a plan that spans years and involves a serious core, stretching and lifting plan that targets the posterior chain. Also plan on making your entire life based on running, this means running in parking lots at the airport if you flight gets delayed, running on holidays, running when its dark and late/early. In short this will be your life for hours each day. Your entire life will be in essence running and recovering from running and building your body to run so if you’re very lucky you can run 13:5x for 5k. Hope the juice is worth the squeeze.
sincerely,
someone that has lived this life
If he’s going to do it anyway, might as well do it from ages 18-25, see how good he can be. 99% chance he won’t be running 100+ mpw by then anyway, so do it young. Then “get on with life…”
Enjoy your future chronic injury cycle. Seriously if you want to do this make a plan that spans years and involves a serious core, stretching and lifting plan that targets the posterior chain. Also plan on making your entire life based on running, this means running in parking lots at the airport if you flight gets delayed, running on holidays, running when its dark and late/early. In short this will be your life for hours each day. Your entire life will be in essence running and recovering from running and building your body to run so if you’re very lucky you can run 13:5x for 5k. Hope the juice is worth the squeeze.
sincerely,
someone that has lived this life
Also, if he’s just coming off the couch and running is the only thing he ever did during the formative years, then I’d agree with you. And all the preventative maintenance stuff you are suggesting is a darn good idea anyway. But, if he spent years playing soccer, basketball, tennis, etc, then he should be structurally sound. Just have to maintain it.
So, I guess that’s the question. OP, did you play a bunch of sports growing up, or is running the only thing you ever did?
What would be the safest way to do it? I have run a 16:50 5k off 50 mpw and feel ready to increase the mileage for big improvements. I will be focusing on the 10k in the spring and my goal is sub 30.
Well, you can increase from 50 by going up five miles every week for three weeks, then taking a down week the fourth, until you get to 100. So, like:
This will take you 14 weeks. Not quite the 10% increase rule but close enough. If you do this, I wouldn’t do any *planned* hard workouts. Just run as you feel. Go two to three easy days in a row. If you feel good on the third day, then run the last 2-3 mile kind of hard. Etc.
But, honestly, perhaps target 80 mpw first and stay there for awhile before you make the leap to 100. Run the 1000 mile summer or winter and see how you do with it. That would be my recommendation. 50, then 75-80, then 100.
Why would you EVER do hard workouts? Who told you to do this? In my entire career, from high school, through college, and as a pro, I never did hard workouts. That's a sure way to failure. Always keep it in control. Or die... your choice.
I'm really shocked that you actually said this HRE? I take back everything I've said about you.
Sorry. I never tried it but it seems logical. What don't you like?
What you just advised was like telling a little kid to play with his food at the dinner table. 50-52-54-etc is totally crazy. For what purpose except to obsess over the meaningless BS.
because 100 mpw is around where the really fast guys do i'd guess. some do 80, some do 90, but the standard among the guys winning NCAAs and regional collegiate xc races, especially at the DI level, is right around 100. at least 85, minimum, probably 100 though
Sorry. I never tried it but it seems logical. What don't you like?
What you just advised was like telling a little kid to play with his food at the dinner table. 50-52-54-etc is totally crazy. For what purpose except to obsess over the meaningless BS.
As I said, it's not what I did but seemed a bit like painlessly boiling a frog or lobster by putting it in cool water and gradually raising the temperature to a boil. But in truth I don't know of anyone who actually did that. On the other hand, Dick Quax was in high school and went to a talk Lydiard gave and ran 100 miles in the next week.
Sorry to have blown the good karma with you but I guess you can't win them all. I also didn't think to mention adding doubles if he's not already doing them. A second session of just three miles five times a week and he'd at 65 almost immediately.
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What you just advised was like telling a little kid to play with his food at the dinner table. 50-52-54-etc is totally crazy. For what purpose except to obsess over the meaningless BS.
As I said, it's not what I did but seemed a bit like painlessly boiling a frog or lobster by putting it in cool water and gradually raising the temperature to a boil. But in truth I don't know of anyone who actually did that. On the other hand, Dick Quax was in high school and went to a talk Lydiard gave and ran 100 miles in the next week.
Sorry to have blown the good karma with you but I guess you can't win them all. I also didn't think to mention adding doubles if he's not already doing them. A second session of just three miles five times a week and he'd at 65 almost immediately.
Yep. I perhaps mistakenly assumed he was already doing doubles. But the purpose of adding doubles isn't that you increase mileage, its to add the 2nd stimulus each day. At least his eyes have been opened. Hopefully he gets there.
As I said, it's not what I did but seemed a bit like painlessly boiling a frog or lobster by putting it in cool water and gradually raising the temperature to a boil. But in truth I don't know of anyone who actually did that. On the other hand, Dick Quax was in high school and went to a talk Lydiard gave and ran 100 miles in the next week.
Sorry to have blown the good karma with you but I guess you can't win them all. I also didn't think to mention adding doubles if he's not already doing them. A second session of just three miles five times a week and he'd at 65 almost immediately.
Yep. I perhaps mistakenly assumed he was already doing doubles. But the purpose of adding doubles isn't that you increase mileage, its to add the 2nd stimulus each day. At least his eyes have been opened. Hopefully he gets there.
And maybe to begin rebuilding my reputation I'm going to strongly second the bit about not doing hard workouts and agree that the point of the double is that second stimulus. But it will usually also add miles. Aside from sounding impressive hard workouts do nothing good and completely violate Lydiard's "Train don't strain" advice. When I was building up mileage it was always in the off season and I never concentrated on anything other than getting in the distance. That doesn't mean everything was slow. If I felt like running faster I did but nothing was ever forced.
It is laughable that you think you can jump from 50 mpw to 100 mpw, having only run 16:50. It is even more laughable that you think you can magically run two back-to-back sub-15 5ks. Go back to whatever miserable D3 you run for and do consistent mileage and you might possibly run sub 15:30 by the time you graduate. Not everyone can be high level athletes like us at Rutgers. #RURAHRAH
I have to imagine this is a hit piece written by someone who really doesn't like Rutgers lmao
I highly recommend you don't jump to 100. You will notice a difference in fitness if you can safely get to 70 or 80. Do a season in that mileage range and see how your body adjusts.
I highly recommend you don't jump to 100. You will notice a difference in fitness if you can safely get to 70 or 80. Do a season in that mileage range and see how your body adjusts.
Everyone has their own sweet spot and maybe 70-80 will be the OP's. But if he gets his miles up that level and has established that running more made him run faster why would he stop at 70-80? Why not continue adding miles until doing so stops improving him?
I highly recommend you don't jump to 100. You will notice a difference in fitness if you can safely get to 70 or 80. Do a season in that mileage range and see how your body adjusts.
Everyone has their own sweet spot and maybe 70-80 will be the OP's. But if he gets his miles up that level and has established that running more made him run faster why would he stop at 70-80? Why not continue adding miles until doing so stops improving him?
because he will get injured at 90mpw and miss 3 months. So instead of being a 15:30/32:00 guy at 70mpw, he will be a DNS…. You can go back and count how many people post about how they are about to go nuts with volume and how few of them are posting about the big gains 3 months later….