Sophomore running 100 MPW

Rising10Kstar wrote:

and I heard high mileage will produce high mileage.

Yep

Rising10Kstar wrote:

As I stated previously, I am completely open to elaborate intelligent responses. Please explain how high mileage will burn me out. I was under the impression it would set me up for fast running because of how strong I would become aerobically. But please, explain where I've went wrong. I really want to break 30 my senior year twice (XC, Outdoor Track). If lower mileage will benefit me more, I'm willing to be patient.

Ok bro, maybe someone can back me up here or elaborate, but why you should do less:

1) high mileage is largely a tool to increase volume of your workouts (for example you can't do the 10 x 1 mile workout under half marathon pace workout with 1-2 min rest that is a staple of many elite marathoners program without a very large base of mileage). Under this idea weekly mileage only fulfills the goal of being able to accomplish a quality workout by not being challenged by the sheer volume.

2) Tempo runs and cruise inervals, but more so tempo runs improve aerobic strength. As explained here by Alberto Salazar at 2012 NXN:

3) Expanding on points 1&2, it can be rationalized that if you get the aerobic strength from tempo runs (with a few cruise intervals every once and awhile instead to prevent staleness) and if high mileage only gives you the capacity for higher volume workouts, then once you are able to handle your workouts you don't need more mileage and any extra mileage just adds to fatigue and makes it harder to recover(improvement occurs during recovery after the workout and predominately during sleep.)

Rising10Kstar wrote:

I guess it would have been smart to include that. I'm in high school, 15 years old. I do tempos with some short reps at race pace to feel race pain. My handle refers to my desire to run a sub 30 10K my senior year of college. I'm just running mileage to prepare for tough workouts. When I'm in college I want to try 6x1600m 4:48 100m recovery.

Until I'm ready, I'm just building an aerobic base.

Why aren't you doing the program that your coach has for you? It is September 18th for God's sake, do the training schedule for CC. When that is over you can start working your way to 40-60 a week. Every guy that ever ran 29:59 ran CC in HS. For every one you can find who did not, I will show you 200 who did.

If your best mark so far is 18:00 for 5k, you don't even know if you could handle 50 mpw, much less 100.

Start with 40-50 this winter.

Progress to 50-60 this Summer.

Then 60-70 next Winter.

Then 70-80 before Senior CC.

Do whatever your coach gives you during track and CC during those seasons.

Worry about what you are going to do as a 22-23 year old in SIX yrs not now. Work on Sophomore yr first ... your 3rd-4th-5th yrs in college will take care of themselves.

The fastest training you mention is tempo type effort.

If you have never been willing put in the training to develop any kind of speed, how do you know that you have very little talent? Use it or loose it. Is it not just as likely that you THINK you have very little talent because you have not been willing to put in the effort (speed work) to develop that talent?

Keep in mind that at one year older than you, Alberto Salazar had Galen Rupp running 40 miles per week in the summer preceding his junior year in high school. I think we went on to break 30 in 10000 (sarcasm intended).

Bashy wrote:

I know runners that young or younger wanting to pursue the 10k. Although 100 mile weeks are hard on the legs. I would say succeed in 5k(or xc like you said) And do 10k on the side. Make sure not race 10k to often because of recovery and training. Stay away from 100 mile weeks this young.

Are you serious?

Im guessing you are a troll but if the rare chance you are not you are misguided and foolish. You did not grow up in Africa running 6 miles a day since you were 5, so why are you doing this at 15.

If you're telling the truth, by your posts it sounds like you are not on a team. Why not?

Rising10Kstar wrote:

Also, I'm open to taking advice for why I shouldn't do this.

I think 100mpw as a HS soph is too much, too soon. I appreciate your enthusiasm for big mileage, but there is also a psychological aspect which you've got to consider, and it's critically important. If you're sick of it by the time you finish HS, you're not going to be running sub 30 in college. The following is what I usually recommend for promising HS distance athletes:

Frosh: 50-55mpw/occasional 60

Soph: 60-65/occasional 70

Jr: 70-75/occasional 80

Sr: 80-85/occasional 90

I would use a periodization program with the above. You don't want to be running 70/80/90mpw week in, week out 52wks a year. Take 3-4 weeks off after x-c season and track season. Make sure your mileage is quality mileage, especially the long runs. Jogging 15 miles is a complete waste of time. I've seen a lot of HS athletes achieve some great things on the above program. Save the 100+mpw for college. Good luck.

Why the obsession with sub-30? Yes that is a very respectable time, but for a HS soph motivated to run over 100mpw it seem a bit short minded. You need to come up with some short-term goals to state motivated. How did you come with sub 30? What are your current PR's? Maybe you are shortchanging yourself. Either way focus more on where you at now and set some goals for the near future. Many things will get in your path from soph in HS to senior in college.

WAY too many mils...

Veteran HS CC/Distance Coach wrote:

Frosh: 50-55mpw/occasional 60

Soph: 60-65/occasional 70

Jr: 70-75/occasional 80

Sr: 80-85/occasional 90

I would use a periodization program with the above. You don't want to be running 70/80/90mpw week in, week out 52wks a year. Take 3-4 weeks off after x-c season and track season. Make sure your mileage is quality mileage, especially the long runs. Jogging 15 miles is a complete waste of time. I've seen a lot of HS athletes achieve some great things on the above program. Save the 100+mpw for college. Good luck.

It's a little sad to read that you're 15 and you use the word "lust" to describe a D1 program. At 15 my lust was directed differently...

All that mileage could lead to mental fatigue and or burnout. Cut back to 70 - 80 and add workouts as others have suggested.

One other note, pay attention to your body, back off if you need to in order to avoid injuries.

Good luck!

You must leave room for volume increases throughout your high school and collegiate years. I imagine you're not running 100/week at 7 flat pace. If you really love mileage and running twice a day, that's great, embrace that but hold back so that you can be eager for the years to come that will involve more mileage and intensity than ever.

When talking with athletes who have recently gone pro, there is always the question of "how has your training changed the most". Very many of them either describe the addition of weights to the program or an increase in overall pace of the runs.

Add more quality to your week and develop some speed. Work in the weight room. You may not be talented because you lack basic athleticism. Get on the weights and quicken up those jogs.

The Animal Within wrote:

Im guessing you are a troll but if the rare chance you are not you are misguided and foolish. You did not grow up in Africa running 6 miles a day since you were 5, so why are you doing this at 15.

If you're telling the truth, by your posts it sounds like you are not on a team. Why not?

This^. X-C is in full swing. No HS coach would allow the mileage/structure the OP presents. Obvious troll if back story isn't convincing...

Sadly, not a troll.

Anyways...

If 100mpw is good, why not 125? Or 150?

Heck, be a man. Do 200.

Rising10Kstar wrote:

M- 10/5

T- 10/5

W- 12-16 medium run

T- 10/5

F- 10/5

S- 15-20 long run

S- 8/5

All mileage. Might do a few tune up races before my main race though. Thoughts?

Looks good to me lad. If you can handle it physically and mentally, and have the passion, do it! Maybe you will burn out, maybe not, who really cares? People act like there aren't other exciting endeavors you can go jump into 100%, do for 7-8 years, "burnout" and move onto something else. Ever heard of the 7 year itch?

Here's my advice: you have to modulate the volume. Run as fast or slow as you feel on any given day, like a wild animal, but take a more disciplined approach with the volume.

Like this....

Week 1 - X Miles

Week 2 - 1.2X Miles

Week 3 - .75X Miles

Week 4 - X Miles

If your big week, week 2, is 100 miles, then Week 1 & 4 you shoot for 83 +/- 5%, and week 3 you hit about 62 +/- 5%.

If you chart that you'll notice it looks a bit like your blood pressure during the cycle of a heart beat, which is a rhythm of nature. If you bang out 100 miles week after week, a "rhythm" found in nature by things that are dead or about to be, your running will follow the same course.

No point in shooting for sub 30, unless you are a female, as too many men have done that before you. Think bigger.

Looks good but you gotta do strides. Very key. 1-2 times a week. Nice and relaxed.

Er... wrote:

If you're a college soph cut the miles by 30% if you want still to be running when you're 25.

As for this advice? YOu need ot think if you are going to bre running when you are 25 or not. I most likely wouldn't worry about running at age 25 unless you are certain you'll still be training at a high level. I trained everyone at Cornell to be running when they were 25 and most were done at 22. Go for it now.

100 miles per week truly isn't a lot if you are healthy and doing it properly. Soccer team practices 2 hours a day. Why shouldn't a runner run for 1:40 a day (7 minute pace).

rojo wrote:You need to think if you are going to be running when you are 25 or not. I most likely wouldn't worry about running at age 25 unless you are certain you'll still be training at a high level. I trained everyone at Cornell to be running when they were 25 and most were done at 22. Go for it now.

100 miles per week truly isn't a lot if you are healthy and doing it properly. Soccer team practices 2 hours a day. Why shouldn't a runner run for 1:40 a day (7 minute pace).

Dead on. It's very difficult for the psyche to be genuinely excited about something for more than 7-8 years at a time, to the point of making it one's primary pursuit. After 4 years of HS running, most kids in college are going to be dealing with mental burnout by the time they are juniors. Senior year can be a real mofo to get through. After college most people move on and cut the training back. Even for the very few who are elite enough to make money traveling the circuit it simply becomes "a job" like any other.

good points rojo. But to OP why are you focusing on such a round number like 100mpw? Why not 68? 73? 84? 97? Why not 102? Progress day by day and see how you feel. Yes, it is smart to structure your weeks but it isn't smart to get caught up with having to cram a certain amount of miles into a seven day period. Go run for 60,70,80,90,100,120 minutes however fast or slow as you want, do some tempo when you feel good, do strides and if you have a coach trust and listen to them. Just don't get obsessive about the distance.

Surprised no one has mentioned the time issue yet. Do you go to school or are you home schooled? 100 miles during the school year is tough to accomplish time wise. You wake up early go to school tired and then run more. Are you going to try to have friends or do hw? I think you will find yourself just too fatigued to keep it up and stay healthy.

Miles alone don't make you better. Find a coach to reign you in.