You sound like a perfect candidate for the co-founder's training plan.
You sound like a perfect candidate for the co-founder's training plan.
For building a base, run as much as your body can comfortably handle and it will dictate the appropriate pace. Your goal is set the foundation for your body to do work. Worry about how fast you're running when workouts and races start.
No. I wasn't clear. I was recommending that he run 40MPW at 7:30 if he is a 17:50 guy. I don't believe him though because no high school runner who races at 5:45 pace would train at 9 minute pace.
predictors wrote:
No. I wasn't clear. I was recommending that he run 40MPW at 7:30 if he is a 17:50 guy. I don't believe him though because no high school runner who races at 5:45 pace would train at 9 minute pace.
I know a 35-min 10k guy who runs most of his easy run at 9 minute pace. Granted he's running 60-70 mpw.
predictors wrote:
No. I wasn't clear. I was recommending that he run 40MPW at 7:30 if he is a 17:50 guy. I don't believe him though because no high school runner who races at 5:45 pace would train at 9 minute pace.
I'm not a high-schooler, I'm 26.
I stand by recommendation of 40 MPW at 7:30 pace.
Your N of 1 example is no more valid than anyone else's. I can rattle off guys who never ran slower than 7:00 (not 17:50 guy's of course).
Notice that the OP did not say what pace should my easy days be. He said, should I run 40 at 7:30-8:00 or 60 at 9-9:30.
My answer is neither. He should run as many miles he can with a combination of hard, moderate, and easy. During the base, hard should be very limited. Moderate should start limited and build up over time, and easy should be easy.
Each of us has a different pace for easy. It's important that easy days aide in recovery. For some that might be a 9:00 pace or slower. For some it might be 7:30. For Rupp it's apparently still under 6:00.
The distance you run on your easy days depends. It depends on how long you've run, what distance you are running, and how you feel. A person should not target a particular miles per week. It should vary.
That's not to say you should not aim for some short of number. You should. If the runner is a senior in HS, then 60 is not unreasonable, but only if he ran 50 or so last year. If he just started, or was running low mileage, then he should probably shot for 40-50.
Back in the day, I knew plenty of guys in HS who hammered out 80-100 mpw almost all of it under 7:00. I would not suggest that today, but those were good runner - 9:20 or faster. 4:20 or faster. Low 15's or under for 3 mile XC.
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