110 miles a week for College Athlete?

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2 years ago 10/18/2023 1:43pm EDT

re: Testinglimits

I strongly appreciate the tenacity of the OP to ‘go after’ it. In general, I have the same type of mindset. However, with age (no longer in college), I’ve learned that one must balance this drive with a dose of realism, that is, one must seriously consider possible drawbacks to the approach in consideration. Seriously consider that you could get injured and not be able to compete at the level you would be at if you continued to run 90 mpw. I think it is natural to underestimate negative possibilities and overestimate the likelihood of positive outcomes. You seem very driven- I trust this will carry you to success- your job now is to reel in your drive just a bit— that’s means 100mpw, not 110! (Then put that extra effort into race day-remember: we don’t train to train, we train to race)

2 years ago 10/21/2023 9:12pm EDT

re: Testinglimits

Testinglimits wrote:
I'm a Senior with an additional year of eligibility and I've ran mediocre times but I'm starting to see the light at the end of the tunnel and the big times I've been yearning for approaching (still minute from top xc times). I think the ending of the XC season will go quite favorably, and I'm wanting to carry some immense momentum into hopefully a crazy breakout Track campaign. I haven't ran Track in 2 years because I redshirted and I was curious if 110 miles this winter would result in a good campaign, and additional development or is it just to big of a risk all together? I've been able to do 90 for 3/4 year now and it’s comfortable when I'm not dragged down by school. I'm looking to be a minute behind the best on the 10k in Track this year for reference, so that graduate year I can shoot for something big. I know that the risk is immense with this type of mileage but the reward is to intriguing. So if you have tried anything similar in the past y'alls experience with this jump would be quite appreciated. I'm willing to quite literally do any regiment that my coach approves of, and the 110 miles a week regiment is something that would be.

Personally, I think 110 mpw is like the bare minimum to figure out what you are really made of. I didn’t start running my best until I went up to 110 after being around 80-90 most of college. The leaps were pretty immediate.

I would say though that when you start this, don’t do anything structured during the week. Just go run by feel. That’s the best way to let your body adapt. Frankly, I’d probably do this for a couple months. If you feel badly, take it very easy. If you feel good, end your runs with last few miles up tempo. If you are on a hilly route, push some of the hillls as they come to you.

110 is another level and not for the faint of heart but also eminently doable. You just have to allow your body time to get there. Most people don’t have that kind of patience, which does invite staleness or injury. Just let it come to you.

2 years ago 10/25/2023 8:55am EDT

This quoted post has been removed.

He did...

------------------------------------------------------------------------
9/5 AM 7 miles easy PM 10 miles moderate
9/6 AM 5 miles easy PM 10 miles moderate
9/7 AM 8 miles easy PM 3 mile warm-up; 6x800 XC @ 2:30 w/2:00 jog; 3 mile warm-down
9/8 AM 5 miles moderate PM 10 miles easy
9/9 AM 7 miles easy PM 3 mile warm-up; 3.5 miles fartlek; 3 mile warm-down
9/10 PM 3.5 mile warm-up; 10xPark Forest Hill; 3.5 miles easy
9/11 AM 10 miles easy PM 10 miles easy
9/5-9/11 110 miles
---------------------------------------------------------------
9/12 AM 15 miles hard PM 5 miles slow
9/13 AM 10 miles easy PM 3 mile warm-up; 10x400 (65) w/200 jog; 3 miles easy
9/14 PM 8 miles moderate
9/15 AM 10 miles slow PM 3 mile warm-up; 8x800 XC (2:10,2:20,2:12,2:28,2:17,2:15,2:13,2:10) w/3:00 jog; 2 mile warm-down
9/16 AM 5 miles moderate PM 8 miles moderate
9/17 AM 10 miles easy PM 10 miles easy
9/18 AM 3 mile warm-up; 5 mile time trial in 25:03(1st); 5 mile warm-down PM 5 miles easy
9/12-9/18 116 miles
------------------------------------------------------------------------
9/19 AM 10 miles easy PM 10 miles easy
9/20 AM 9 miles moderate PM 3 mile warm-up; 12xPark Forest Hill; 3 miles slow
9/21 AM 5 miles easy PM 8 miles moderate
9/22 AM 9 miles easy PM 3 mile warm-up; 3 mile XC in 14:43; 4 mile warm-down
9/23 AM 9 miles easy PM 8 miles moderate
9/24 PM 8 miles slow
9/25 AM vs Villanova 3 mile warm-up; 5 mile XC in 24:21.6 (1st); 4 mile warm-down PM 8 miles easy
9/19-9/25 116 miles

2 years ago 10/25/2023 11:33am EDT

re: Frank Shorter Quote

For a collegiate athlete a 110 mile weekly schedule might look like this:

Mon: Main - 10 miles easy; Secondary - 5 miles easy

Tue: Main - Stamina work such as tempo run or tempo repeats; Secondary = 5 miles easy

Wed: Main - 10 miles easy; Secondary - 5 miles easy

Thu: Main - 10 miles easy with a few strides; Secondary - 5 miles easy

Fri: Main - speed work / intervals; Secondary - 5 miles easy

Sat: Main - 10 miles easy; Secondary - 5 miles easy

Sun: 18-20 mile long run easy with a few pick-ups during the run

2 years ago 10/25/2023 1:40pm EDT

re: Frank Shorter Quote

Frank Shorter Quote wrote:
For a collegiate athlete a 110 mile weekly schedule might look like this:
Mon: Main - 10 miles easy; Secondary - 5 miles easy
Tue: Main - Stamina work such as tempo run or tempo repeats; Secondary = 5 miles easy
Wed: Main - 10 miles easy; Secondary - 5 miles easy
Thu: Main - 10 miles easy with a few strides; Secondary - 5 miles easy
Fri: Main - speed work / intervals; Secondary - 5 miles easy
Sat: Main - 10 miles easy; Secondary - 5 miles easy
Sun: 18-20 mile long run easy with a few pick-ups during the run

This is exactly what I did after college, though the Wed or Thurs run was probably 12 and the long Sun run 18. Again though, I probably wouldn’t “structure” it as you’re getting used to it. Basically run 5/10 every day and only run as you feel, not hard every day. Just some up tempo progressions and maybe pushing some hills. Get used to the volume. You need some forced easy days or you probably will get injured.

2 years ago 10/25/2023 1:58pm EDT

re: he did...

he did... wrote:
He did...
------------------------------------------------------------------------
9/5 AM 7 miles easy PM 10 miles moderate
9/6 AM 5 miles easy PM 10 miles moderate
9/7 AM 8 miles easy PM 3 mile warm-up; 6x800 XC @ 2:30 w/2:00 jog; 3 mile warm-down
9/8 AM 5 miles moderate PM 10 miles easy
9/9 AM 7 miles easy PM 3 mile warm-up; 3.5 miles fartlek; 3 mile warm-down
9/10 PM 3.5 mile warm-up; 10xPark Forest Hill; 3.5 miles easy
9/11 AM 10 miles easy PM 10 miles easy
9/5-9/11 110 miles
---------------------------------------------------------------
9/12 AM 15 miles hard PM 5 miles slow
9/13 AM 10 miles easy PM 3 mile warm-up; 10x400 (65) w/200 jog; 3 miles easy
9/14 PM 8 miles moderate
9/15 AM 10 miles slow PM 3 mile warm-up; 8x800 XC (2:10,2:20,2:12,2:28,2:17,2:15,2:13,2:10) w/3:00 jog; 2 mile warm-down
9/16 AM 5 miles moderate PM 8 miles moderate
9/17 AM 10 miles easy PM 10 miles easy
9/18 AM 3 mile warm-up; 5 mile time trial in 25:03(1st); 5 mile warm-down PM 5 miles easy
9/12-9/18 116 miles
------------------------------------------------------------------------
9/19 AM 10 miles easy PM 10 miles easy
9/20 AM 9 miles moderate PM 3 mile warm-up; 12xPark Forest Hill; 3 miles slow
9/21 AM 5 miles easy PM 8 miles moderate
9/22 AM 9 miles easy PM 3 mile warm-up; 3 mile XC in 14:43; 4 mile warm-down
9/23 AM 9 miles easy PM 8 miles moderate
9/24 PM 8 miles slow
9/25 AM vs Villanova 3 mile warm-up; 5 mile XC in 24:21.6 (1st); 4 mile warm-down PM 8 miles easy
9/19-9/25 116 miles

thank you

2 years ago 10/25/2023 1:59pm EDT

re: hes not your son

hes not your son wrote:
he did... wrote:
He did...
------------------------------------------------------------------------
9/5 AM 7 miles easy PM 10 miles moderate
9/6 AM 5 miles easy PM 10 miles moderate
9/7 AM 8 miles easy PM 3 mile warm-up; 6x800 XC @ 2:30 w/2:00 jog; 3 mile warm-down
9/8 AM 5 miles moderate PM 10 miles easy
9/9 AM 7 miles easy PM 3 mile warm-up; 3.5 miles fartlek; 3 mile warm-down
9/10 PM 3.5 mile warm-up; 10xPark Forest Hill; 3.5 miles easy
9/11 AM 10 miles easy PM 10 miles easy
9/5-9/11 110 miles
---------------------------------------------------------------
9/12 AM 15 miles hard PM 5 miles slow
9/13 AM 10 miles easy PM 3 mile warm-up; 10x400 (65) w/200 jog; 3 miles easy
9/14 PM 8 miles moderate
9/15 AM 10 miles slow PM 3 mile warm-up; 8x800 XC (2:10,2:20,2:12,2:28,2:17,2:15,2:13,2:10) w/3:00 jog; 2 mile warm-down
9/16 AM 5 miles moderate PM 8 miles moderate
9/17 AM 10 miles easy PM 10 miles easy
9/18 AM 3 mile warm-up; 5 mile time trial in 25:03(1st); 5 mile warm-down PM 5 miles easy
9/12-9/18 116 miles
------------------------------------------------------------------------
9/19 AM 10 miles easy PM 10 miles easy
9/20 AM 9 miles moderate PM 3 mile warm-up; 12xPark Forest Hill; 3 miles slow
9/21 AM 5 miles easy PM 8 miles moderate
9/22 AM 9 miles easy PM 3 mile warm-up; 3 mile XC in 14:43; 4 mile warm-down
9/23 AM 9 miles easy PM 8 miles moderate
9/24 PM 8 miles slow
9/25 AM vs Villanova 3 mile warm-up; 5 mile XC in 24:21.6 (1st); 4 mile warm-down PM 8 miles easy
9/19-9/25 116 miles
thank you

I'll see if I can try this schedule out thank you

2 years ago 10/26/2023 3:45pm EDT

re: Sub-9 guy

I force easy days everyday so this shouldn't be an issue!

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