You arguably get far greater gains in total if you gradually amp up the mileage and intensity, getting strong gains each year from some additional training feature, than if you do the mileage all at once. At that point, you can provide greater training stimulus with more intensity but it will be harder to get continual improvement. However, there are those who've done it, like Ritz.
Don't do 100 mpw. Don't be an obsessive compulsive distance runner who goes crazy over counting numbers. At your age, learn how to be an athlete. Play other sports or hit the gym. I ran 3:47 in the 1500m in college, while also running 31:30 in cross country and did not do over 80 miles per week while in college. I am not saying that my training was the greatest or what everyone needs, but I did many other things besides running.
Instead of those 5 mile afternoon runs, lift weights, do circuits, throw medicine balls, play basketball/soccer, do plyometrics or short sprints.
10k running is very aerobic, but until your body can actually handle high amounts of aerobic running, you will just beat your body into the ground. You need strong hip flexors, core, arms, lower legs to be able to handle a quality 20 mile run. Focus on being able to do a quality 10-12 mile run year around before you start getting to runs that last 2:15.
Have you thought about how you should recover from 100 mpw? Do you know how to eat a 4500+ calorie diet. You are not going to get that kind of nutrition in the lunchroom. Pizza and corn will not get the job done.
As a college recruiter, I would rather get a kid who runs 40 miles a week and runs 4:30 in the mile, than get a kid who runs 100 miles a week and runs 4:20.
get an underwater treadmill like Rupp
It's easier to build strength than to build speed. How do you expect to run over 6 miles at 4:48 pace if your 5k pr is still in the 17's? I would focus on keeping the mileage reasonable in high school like others have said, like 40's sophomore year, 50's junior year, 60's senior year. The rest of the time focus on your speed and form. You can run 100 mile weeks now, but I guarantee you are running most of that mileage at 8 or more minutes per mile. That's not going to get you to your goal. As Seb Coe said, long slow runs make long slow runners.
If you lust for a D1 program, do you think a coach would be more impressed with a guy running a 15 flat 5k off of 40 miles a week or a 14:30 guy running 90+ a week? There's almost no upside to the 90+ guy...except in the rare case of a very special athlete, you're tapped out.
I'm not exactly clear what your pr's are since you won't just come out and say them, but if you're running any slower than 16 flat for a 5k off of 60+ mile weeks you are never going to make a big time program. Honestly, you kinda sound like the guy who LOVES running (which is great) but is destined to be mediocre at best (like that deformed guy from 300...your heart is in the right place but you lack the physical gift)
i like this plan, i like it very much
forget high school xc, between races and workouts you'll be lucky to get to get a quarter of the volume you at now
and don't listen to people telling you to wait...strike while the iron is hot, throw some more logs on the fire
Some of these guys you really should not listen to. Obviously some people are different and can run that kind of a time on less miles but others take more. Do not get caught up in hitting 100 exactly every week but just get alot of miles in. Running lots of miles when you are young will not burn you out at all. As long as you dont do killer track workouts all the time for many weeks, that will burn you out. Do some nice long tempos and lots of mileage at a nice aerobic pace. You can defitely be good in college if you put the miles in now so definetely fo for it dude. I dont know why people say you wont have enough time because you will have plenty of time. You can up your mileage quickly if all ur runs are easy and then once you are at a good amount of miles just stay there for a while and do some tempos and strides and shit and you will be good.
High mileage is the way to go always.
That sounds completely idiotic, OP. I'm in ~15:40 shape right now, and that's off 35-40 mpw. Quality over quantity. You want to be able to do 2 workouts per week, feeling completely fresh coming into them. Have fun burning yourself out, getting injured and not being able to improve your sluggish times.
Time to answer some questions...
No, I don't run high school Cross Country in a league. My school has no team. We are a "football" school, even though they suck as well. My mileage has been over 70 and some weeks over 80. I'm ready to handle that if it's a concern. As the one guy, mentioned, I LOVE running. It almost brings me to tears when I think about how much I put into it versus how little talent I have. For some people it is what they do. For me, it's who I am. But getting into a d1 doesn't take what you think. There are people getting into division one programs while only running 16:20's as a senior, let alone a Frosh/Soph. Here is my racing schedule this year:
Sep. 14-5K road (took second using tactics, underestimated basketball shorts guy)
Sep. 28-5K road. Goal pace-16:40
Oct. 5-Arkansas Chile Pepper 10K
Late Oct. sometime-5K road
Nov. 9-10K road
Nov. 23-NXN South (peak race)
Between races and pace work, I probably won't be running 100 every week. I just had to try this. There are no factors such as being social. I care about my running, and my friends understand.
As for "jamin", all you do is bring negativity to the boards. Please just stay off of my thread.
I'm liking all of this advice, and I really am taking it all in and thinking about it. Please keep it coming.
Don't run 100 mpw in high school-- you wouldn't want to end up like Ryan Hall (3:42 high school 1500, 13:16 college 5000, sub-60 half marathon, fastest American-born marathoner ever).
Every distance runner should have the same goal: to be mediocre into their 20s and 30s while championing their ability to "avoid burnout".
15 yr olds shouldn't run doubles. You will burn out and get injured. You will hate running. Stop counting miles and learn to run by feel. Math tests and the prom eat into mileage, which is just fine. Eventually, you will discover whether you have talent. Enjoy running. Avoid mileage slavery. I love distance, but it is a hard road.
runner who professes wrote:
Math tests and the prom eat into mileage, which is just fine.
I don't go to prom, and I'm planning on teaching English. I'll be fine in that regard.
not a tard wrote:
Don't run 100 mpw in high school-- you wouldn't want to end up like Ryan Hall (3:42 high school 1500, 13:16 college 5000, sub-60 half marathon, fastest American-born marathoner ever).
Every distance runner should have the same goal: to be mediocre into their 20s and 30s while championing their ability to "avoid burnout".
Translation: this guy thinks a high school kid should run 100 MPW if he wants to be any good.
burn out.. coming really soon. your best days will be in highschool if you continue this ...
burn out.. coming really soon. your best days will be in highschool if you continue this ...and injuries will be next.your body is still growing and trying to mature.
Running 100 MPW for the sake of running 100 MPW isn't smart, but if you can do it, do it. One thing to think about is: what is your pace for these steady runs? A lot of people misunderstand Lydiard training when it comes to 100 mile weeks. They think it means run slow, jog-along 10 minute miles. In reality guys like Snell were doing a significant portion of their steady runs at 6min pace or under. Check out a recent video on RunnerSpace where Al Sal is interviewed at NXN about easy day pace. He said your steady runs should be about 60 secs per mile slower than your best 5k pace, no slower than 90 secs. My point is, running 100 mpw at 8, 9, 10 min pace is not going to make you faster or race fit. In that case you should chop down the mileage to 75-90 and focus on bringing down you average training pace to somewhere between 6:00 - 7:00 depending on your fitness. If you can run 100 mpw at six minute pace, ignore everything I just said.
DO BIKING. OR DO SWIMING TO GET THE EXTRA CARDIO.. DO NOT RUN MORE THAN 60 MILES AT THAT AGE..
No offense, but this doesn't mean much without explanation. However, I REALLY liked the guy who talked about easy paces.
I would not increase your mileage now if you are doing races. I would do speed work you should have ran the mileage over the summer
Also, I heard you could run College invites unattached. My Junior and Senior years I plan on running the collegiate 8K at Chile Pepper (just throwing that out there).