How do you get over a plateau?

One of three things: 1) keep doing what you’re doing and be patient, the work just hasn’t caught up yet . 2) need to change the stimulus/ modify the training. 3) hit your peak, congrats and sorry. ?

Haven’t given us many clues, Sounds like 2 is what you’re hoping to hear about; more PRs/ typical training week would help people identify if you more limited by speed or endurance and some ideas about where to adjust. (And if you have a coach, talk to them too)

Up the mileage to 70 or more.

oldschoollrc wrote:

Up the mileage to 70 or more.

Or less miles with more quality.

Junk miles won't make you faster.

Depending on your age enjoy the plateau. It's all downhill from there.

PRs are basically 2:15, 4:45, 10:00, 16:45 +-1 second to be less specific.

A typical training week ripped from this summer would have had a progression run, a long, run, and the rest easy with some strides. This XC season would have just been easy running with very few strides, and one workout which was usually cruise intervals and twice we did 1ks at I pace. Weekly long run of 13-14 for much of the season. I did 2 r paced workouts. One was a few weeks ago where I did 12x400 in 66-70 with 2 minute recovery and the other started out with a marathon paced mile (which I accidentally ripped in sub 5:20) and 8x400 around 70 which I did maybe a month ago.

My last 3ish weeks have been like 30-40 miles because of some injury things but I've still felt like my legs are bricks and won't respond the last mile of races. They just feel super tired.

MediocreHSRunner wrote:

I've been a bit frustrated with my lack of progress over the last few years. I ran low 17s off 40-45 and now after a year and a half or so of 55-60 I still can't even crack into the 16:40s. I'm willing to do just about anything other than EPO to make some huge jumps this winter. What has helped you break through plateaus when more mileage doesn't seem to be helping much?

I would have never run any faster than you with 45 mile weeks. And plateaus always preceded my next breakthrough.

1) doubles

2) a mixture of short speed and hill work, plus longer repeats and tempo runs.

3) don't worry about long runs until you get everything else right.

4) most important of all -- distance running is a competitive sport. You need to focus on being competitive athlete. Who beat you? Who are you going to beat next? When I was in high school my coach taped a 'hit list' on each of our lockers. Anyone that beat me went on my list. If I beat them, they were rubbed out. We were successful because our focus was in the right place. If you don't focus on the competitive aspect of running you're wasting time.

MediocreHSRunner wrote:

. Weekly long run of 13-14 for much of the season. .

A complete waste of time for a 16:40 runner. You need to focus on the other six days of the week. You're screwing yourself on the seventh.

Mornings. Do them. We used to have a saying

"While you are sleeping, someone is training.

Be someone."

Live it.

Thanks Malmo!

Sorry if I'm overthinking the long run thing but if I want to hold 55-60 mpw this winter would 12 be a good place to cap it? What are the benefits of doing it as a progression, with a tempo built in, or at a moderate pace (6:30ish)?

Planned schedule is roughly:

Mon: Recovery (easy or off)

Tues: Easy run

Wed: AM easy + Speed (hills or faster than 1500m pace) + Lift

Thurs: Easy run

Fri: Easy run

Sat: Long run

Sun: AM easy + Strength (tempo, fartlek, cruise intervals, etc.) + Lift

...but I may mess around with it. I've been reading a lot on Science of Running or whatever Magness' website is and I thought his articles on training density, lifting, speed in the offseason and not always using traditional workout formulas were really interesting so I want to mess around a bit and see how my body reacts to back-to-back workouts or less traditional workouts like shorter reps with a float recovery to build strength.

It looks like a good plan, but don’t be afraid to go with what you’re feeling. If you’re on an “easy” day and you’re feeling it just let it go and start a tempo till the end

Run your doubles as many days as you can, try 6 and if not 6 then 5, if not 5 then 4 you get the picture.

Think about what you want, you’re a 4:45 guy right, you wanna be in the 4:30s for the mile, then waking up at 6 for 2-3 miles shouldn’t be seen as tough, just what you have to do.

I implore you to use the search function and look up malmo’s advice and training ideals, he’d tell you that he studied the best guys and tired, died, and tried again until he found his method of what worked for him.

I found his teaching as a sophomore in high school and it took me a few years to fully get them, and in that time I’ve tried died and tired again and found my own methods, it’s time for you to find yours