How many times a week should I run for a 45 mile week (high schooler). Have ran 40-42 miles weeks for months with 6 runs a week. Should I keep it at that or run an extra easy run (3-5miles) on my rest day? I normally do 1-2 workouts a week and a long run.
Assuming you’re planning on racing XC for the next 8-10 weeks:
Race week:
M: 6 easy, strides
Tu: Long hills (e.g., 4-6 x 3-5 minute hills @ 10k-5k effort w/ jog down recovery) (8-9 total w/ warm-up and cool down)
W: Tempo workout, finishing w/ something quick (e.g. 4 x mile w/ 60s recovery or 20 mins continuous @ tempo effort, plus 4 x 200 w/ 200 walk/jog recovery) (8-9 total)
Th: Off
F: 4 easy, strides
Sa: Race (8 total)
Su: 10 easy, strides
Non-race week:
M: Mixed Tempo/Speed economy workout (e.g., 1 mile @ tempo effort then 12 x 200m @ mile-800m effort w/ 200 slow jog recovery) (7-8 total)
Tu: 6 easy, strides
W: Tempo workout, finishing w/ something quick (e.g. 4 x mile w/ 60s recovery or 20 mins continuous @ tempo effort, plus 4 x 200 w/ 200 walk/jog recovery) (8-9 total w/ warm-up and cool down)
Th: 4 easy, strides
F: VO2 max workout (e.g., 6 x 1000m or 8 x 800m @ 5k effort w/ approx. 3/4 time of the interval slow jog recovery) (8 total)
Sa: 10 easy, strides
Take a down week (20-33% less volume and volume of quality in your workouts) every four weeks. You can replace the hill workout with a true speed workout or mixed-pace pyramid 3-4 weeks out from your goal race. Reduce the volume of total mileage and volume of quality in your workouts by 20-33% 2 weeks out from your goal race and another 20%-33% the week of your goal race.
Take 2 weeks fully off after the season , take 4-6 weeks to build to 50-55 miles/week with a day off only every other week, then try to hold that until track season begins (still taking a down week every 4 weeks).
leperson wrote:
How many times a week should I run for a 45 mile week (high schooler). Have ran 40-42 miles weeks for months with 6 runs a week. Should I keep it at that or run an extra easy run (3-5miles) on my rest day? I normally do 1-2 workouts a week and a long run.
At 45mpw, I'd run daily. But 6 versus 7 times a week, either way running 45 mpw, is splitting hairs a bit.
It sounds like you're slowly increasing the mileage over your full high school career, which is smart. Long term consistency and improvement is the key, short term jumps just risk injury and quitting.
Thanks very much, I actually don't race XC until after Christmas so I think I'm going to take some time to build up aerobically with some more tempo based workouts. I think I'll incorporate some down weeks too whilst I build up to 45 miles, since I think I'm going to start running daily which I am pretty new to. Thanks a lot for the workout ideas, I'll give them a go!
Thanks, I think I'll run daily and take a day off on my down weeks. Yes, a steady increase is the plan. XC doesn't start for a while so no point in trying to rush up to a high mileage.