How much impact could be expected on the workouts when increasing mileage?
When I was doing 65 mpw , I could do 5x 1 mile in 5:47 pace.
I have now been on 75 mpw for 5 weeks and now struggle to keep 6:02 in the same workout.
Any advice or input.
How much impact could be expected on the workouts when increasing mileage?
When I was doing 65 mpw , I could do 5x 1 mile in 5:47 pace.
I have now been on 75 mpw for 5 weeks and now struggle to keep 6:02 in the same workout.
Any advice or input.
Lower your mileage and increase the workout quality again, it shows it's not beneficial to you and you've fallen for the high mileage propaganda. Roger Bannister trained on 30 mpw.
cheaterfly wrote:
Lower your mileage and increase the workout quality again, it shows it's not beneficial to you and you've fallen for the high mileage propaganda. Roger Bannister trained on 30 mpw.
This post is stupid. Just back off the miles a bit to let your body catch up then try it again in a week or two. You're just tired, and it's normal to take a while to adjust at first.
I can relate to this. Bounced from 50-65 miles up to 75-85 miles over the last 8 weeks. My experience has been that I had a couple of bad workout weeks but turned the corner after 3 weeks or so. The following helped me:
1) Take a nap/make sure you are getting enough sleep
2) Maybe 2 quality days a week (one inside a long run)
3) REALLY slow down your easy days. Seriously. Going from running 7-7:30 pace on easy days to running 7:45-7:55 pace on easy days has done wonders
Thanks for the advice.
I guess my easy runs might be a part of the problem. Doing them at 7:30-40 most of the time.
I still think that it would be beneficial if i could hit the workouts at 75mpw instead of 65.
But maybe I need to me more patience before I can see benefits from higher milage.
Patience is a virtue.
Run your easy days slower. Let your body adapt. Eat more. Sleep more. There are plenty of other factors besides mileage that could have impacted that workout.
Hi
Looked at my training log again.
I have bumped up my mileage from 62 mpw to 75 mpw.
Have now been on 75mpw for 10 weeks.
Still can`t see any improvements. Workouts are hard and not close to what I could do in a 62 mile week.
Doing my easy runs at around 8:00 per mile
Any advice ? Is it really that big of a jump to go from 62 to 75?
HM PB : 1:23:xx
If you're seeing no change after 10 weeks, it's not working for you. You'd expect to have some kind of benefit whether it's lower heart-rates, runs feeling easier, covering the distance better or faster.
But why are you doing 75mpw when your HM PB is 1hr23? Should be able to improve that off 50mpw with a good plan.
The reason I`m running now 75mpw is that my goal is a marathon in October.(Hopefully it will take place)
I thought it would be good for my fitness and give me a better chance to run a decent marathon.
I don`t see this a very high mileage.
But I`m surprised that there is such difference between 62 and 75mpw.
I have a 1:18 HM and 2:44 marathon PR and my easy runs are in the 8:30-9:00 range, so your easy pace does seem too quick for me.
Doesn't mean it's necessary your main problem, but it could be.
Have you done any recovery weeks or have you just been running 75 mpw for 10 straight weeks? I would suggest backing down to 60- 65 mpw for a week or two and then bump up to 70 mpw for 4-6 weeks. Take a recovery week every 4-6 weeks. Also, what's the weather been like? If it's been hot and humid, then your paces are naturally going to be slower.
Good luck!
Maybe I should give it some more weeks with slower pace on the easy days.
Within my 62 mpw the easy pace was more like 7:22-7:30 no problems with to hard workouts and a long run with that. But easy days was just 6-7 miles running.
If not working maybe I go down in mileage and try to get back to better workouts.
you need to run slower and take a recovery week every 2/3 or 4weeks.
Increasing mileage is a huge stress on the body.
You have to recover from it frequently to see the benefits.
Recovery week is 50-65% of the mileage. Taking 2 consecutive days off (assuming you usually take 1 a week) does a great job to reload mental and physical capacities.
If you can't do good workouts, no point doing them. Just focus on increasing mileage for a few months, keep some easy speed work (strides, alactic sprints) and then add workouts when you feel confortable at the desired mileage.
you might consider splitting easy runs in two also if that's easier for you and if your schedule allows it.
Like 4-5m AM, 4-5M Pm.
Increasing mileage is the key for long distances but you need to do it wisely.
Reducing mileage and doing workouts again won't make you a much better runner in the long term.
Thank you all for good advices and inputs.
Will for sure take a recovery week with lower mileage.
I hope I will be a better runner with increased mileage over time.
If I were you I would drop the hard workouts and only do 1 easy fartlek a week with differents paces and 1 easy long run.
I know I could probably skip the hard workouts for some weeks.
But my mind is playing games with me since I always think I will lose fitness ; )
I really want to make a good marathon in October.
The long runs seems ok at this point no problem doing 20 miles at 7:15 pace.
High mileage is built during off-season periods. In-season, you should cut it by a fair chunk, 25-40%. For example, I got up to 110 mpw one summer, but during XC I was around 70-75, and 60-65 later in the season. Quality workouts, especially race pace and VO2max intervals, are hard to recover from. At some point, running more while trying to do that can be detrimental.
Bob Kennedy also practiced this. He would build to 100+ mpw in the off-season (even getting as high as 140 one winter) and run 60-70 mpw in-season.
It also depends on how often you are racing. The more often, the more conservative you should be.
well then 5x1mile workout is not so important for marathon.
Mileage is definitely the priority.
Mileage + Tempos at anaerobic and aerobic threshold + specific pace is the key for marathon
cbenson4 wrote:
High mileage is built during off-season periods. In-season, you should cut it by a fair chunk, 25-40%. For example, I got up to 110 mpw one summer, but during XC I was around 70-75, and 60-65 later in the season. Quality workouts, especially race pace and VO2max intervals, are hard to recover from. At some point, running more while trying to do that can be detrimental.
Bob Kennedy also practiced this. He would build to 100+ mpw in the off-season (even getting as high as 140 one winter) and run 60-70 mpw in-season.
It also depends on how often you are racing. The more often, the more conservative you should be.
that is true for middle distances, not marathon. At least not with those %.
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