100 MILE Weeks - best way to hit them

If you can send me an email address, I can send you a copy of Joe Newton's plan to get his hs runners to 100+ miles a week- it is well thought out and can be found in his book Coaching Cross Country Successfully. It includes fartleks, hill runs, tempo and ladders, and a few days of double runs (the second usually lsd). Too much to print here on letsrun, though, sorry. My kids hit 125 miles/wk a few weeks under him. Big miles for high schoolers.

greenliner

please send me a copy that sounds great

txrunner84@hotmail.com

whats the depth like on newtons team?

To benefit from your runs need to create an overlaod and then recover from it. When a run lasts beyond 90 minutes things start happening, which I'm not going to look up and wruite about, that are very helpful in developing your endurance. But for most people, longer runs are more stressful. So you need to find the combination of runs that allows you to create your overloads and recovery. If you get used to running 15-20 miles at a pop, 10s will feele easier. But you still have to think about whether those 10s are helping. I've known guys who live on 10s and others who think it's a useless, middling distance.

If you were following the Lydiard pattern to 100, you'd do a 20-22 miler, a couple runs in the 15-18 mile range and everything else in the 10-12 mile range each week, all in one run. If that's too much long running, you might do an 18-20 miler, a 15/5 day, and a 10/10 sort of day. Or maybe one or two 15/5 days and one or two 10/10s. That would leave you four days to get in 10 miles that you should arrange as you want

HRE,

I definitely agree. Something happens beyond 90 minutes that normally engenders greater gains in endurance. This past summer and fall I really focused on getting in AT LEAST a 90 minute run 4 days a week plus a 20+ miler on Sunday. I often went up to 1:45-2:00 during the middle of the week several times along with another 30-60min easy in the evenings. It's amazing how one's body can adapt to this. one thing I did notice was how long it took for me to start feeling good during in run, though. In the mornings (when I did the longer ones) I never felt good until i'd been running for 23-30 minutes. My first 3 miles were often at 8 min pace. However, at this point something just clicked in my body and I'd automatically start running 6:30-7:00 with a virtually easier effort than the 8's had been taking at the beginning.

There could've been several causes for this. 1) I was running very early in the morning (usually got up at 4:30 or 5:00 am) because it was a very hot summer. I distinctly remember feeling like I was falling back to sleep during the first 3 miles of some runs. I actually recall slapping my own face a few times to wake me up (I was running on absolutely secluded dirt roads)! So, my body could've just been waking up. 2) It was extremely hot and humid on most of these runs. Despite being running by 5:30 or so, it would be after 7 by time I was done and in Nebraska in the summer it can already be up to 90 degrees with absolutely ridiculous humidity by that time of day (it oftentimes reachd 105-110 degrees during a lot of last summer). OR 3) high mileage just wears you out and it takes a while for one's body to find an equilibrium; i'm not sure about the physiology of this, but it's something I'd interested in learning about if anyone knows.

longmornings

what are your training paces and prs like?

question,

I pretty much covered the paces of my training in the previous post, but my marathon PR is only a 2:42. I ran my first marathon 7 years ago when I was 12, and ran this one this fall. I think I could go faster if I did an actual taper and some sort of speed work (i.e. 8xmile, or 12x1k or something similar) during the last few weeks before a marathon. For this race I did pure mileage in the configuration I described above at usually between 6:30 and 7:15 or so per mile. However, at least once a week I would take a run on mountain trails that would have elevation gains in excess of between 500-600 feet per mile...so, these were unending uphill grinds at like 11 min pace! Once a week I was doing a 4 mile tempo at 5:40-45 pace or so. Other than the marathon I've run a 16:13 5K, 27:19 8K, and 4:49 mile. Not exactly a stud. I always feel like I've been in good shape but never had the discipline to lower the mileage and put in the speedwork to attain better PR's.

Here is my typical schedule:

Sun - 18

Mon - AM: 6 PM: 8

Tues - PM: 12 (workout) Night: 3 easy

Wed - 15

Thurs - PM: 12 (workout) Night: 3 easy

Fri - AM: 6 PM: 8

Sat - AM: 10 (Good Pace) PM: 4 easy

Many of the 100 mile week schedules were helpful but I can relate more to The Dina's plan. Do you ever incorporate tempo runs into your week? I am debuting in the marathon in May and would appreciate any advice on tempo work outs. I'm shooting for the mid 2:20's. If it helps any I'm a 4 minute miler stepping up in distance.

Portland Harrier wrote:

Many of the 100 mile week schedules were helpful but I can relate more to The Dina's plan. Do you ever incorporate tempo runs into your week? I am debuting in the marathon in May and would appreciate any advice on tempo work outs. I'm shooting for the mid 2:20's. If it helps any I'm a 4 minute miler stepping up in distance.

Yes, I would sometimes do a 4-6 mile tempo run on Tues, Thurs, or Sat morning and still do the afternoon session.

Usually it would be Sat a.m., 4 miles in about 21:00 or better then the 200's that afternoon. Some people do longer tempo's which may be good but I found that many of my so called easy day's would end up at a pace that was what a long tempo would be run at so i prefer shorter/quicker tempo's. I ran 2:26.

I try things a little differently. I go on minutes and just sort of estimate worse case scenario what my mileag eis every day

Momday through friday I warm up about a mile, stretch out, strides, and go for 75-80 minutes at whatever pace I feel I am able. It is never slower than 7 minute pace unless I am on some monster trails. So the worse case scenario on those weekdays is damn near 13 miles on singles. Then tuesday through thursday I run 33 minutes easy in the afternoon which is (worse case scenario) still voer 4 miles.

saturday I run 10-11 miles easy with a buddy or whoever just to talk and have a good time. Or I run races on these days. then sunday I try to go 100 minutes going on tough trails and courses with faster training partners because sundays are when you should run till you drop. I am like runna and simply trying new things but I have been doing this for 5 weeks AND i AM A 800-/1500 GUY and this is really helping me feel alot better in speed workouts. hope this helps

Long question;

Yo. 10/10 is solid, I did not do another run except the long running; no second run. My pace would start at 7 min pace usually and end under 6 for just about every run. I listened to my body, not my watch. I also ran hilly trail runs that covered the distance, but the time might make them seem slow; except that I climbed 3-4000 feet. Effort is relative; I did not save anything for a second run, I maximized the quality of my only run of the day. I also do stuff like 2 mile warmup, 4 mile tempo, 10 mile run, 4 mile tempo, 2 mile cooldown...all of the sudden, I have a 22 mile day on 1 run. That was during a specific training period and I only did that, or something like that once per week each marathon season for 6 weeks.

10/10 is a great way to get 140 per week; but ask yourself what you are training for. If you are looking to cover a long distance for your goal race, you want to stimulate in training what you want to accomplish in your race. So if you are getting ready for cross; maybe 10 and 10 serves you better; however, just my opinion, if you are running a marathon or longer races, you need to be out there a couple of times per week for at least 90-150 minutes in one run. You can break it up how you want to; but you need the time on your feet. Plus it conditions you to running fast at the time in the race when the body starts to get tired; if you have conditioned yourself to running a 5:10 on the 19th or 20th mile of your training day, asking your body to do that in a race is going to be a lot easier.

Peace

Kramer