Best way to structure a 40 mile week?

40 mile week for MILE training???

S 6 miles

M 10x400

T 6 miles easy

W 3 miles easy + 6 miles [[[[[HUMPDAYYY]]]]]

T 6 miles easy

F 5x800

S 6 miles easy

You can get a few more by just warming up or whatever.

Runs without "easy" next to them should be 30-40 seconds faster than your jogging pace.

5 times a week

2 rest days

long run 13 miles

3x normal runs 7-8 miles

1x shorter faster run 5-6 miles

I think that 30-45 miles is a perfect sweet spot for a lot of runners. You can integrated it will into your work/ family schedule and you can work around days you can't run with these 2 rest days.

If there is a week with 3 rest days it doesn't matter.

I am doing this for a very long time and I got to finish a couple cool races over the years.

adizero wrote:

Running a 40 mile week - how would you plan it out?

Would the long run be 10 miles?

Would you do more than one workout?

How many times would you run?

Well, I run 40 and put as much non-easy into it as I can. 40 gives plenty of recovery and just doing easy will not lead to a lot in the long run. Of course need to progress to it, but. Biking is addition to the 40 mpw, but two "running" free days are good for my 49 yo legs.

My week:

M Bike 7miles easy + 1 mile running 5x10s hill sprints and some strides after

T AM 4x2k threshold reps with 20s jog (on the "easy" side)

T PM 6x750m CV reps with 1min rest or 16x250ms fast "threshold" with 30s jog (55s for me)

W 4 miles easy w/1+5x200m sprints

T approx as Tuesday or in easy weeks just 6 miles easy w/10x30s faster bursts every 2.5min

F as Monday

S combo workout with hard hill reps like 7-10x30-40s and jog down, threshold reps + faster time trials, in total with short WU and CD 7 miles

S 10 miles moderate with progression down to threshold pace last part based on the day

I do heavy weigths M and F, deadlifts, lunges, squats, calfs.

I plan on adding 15 mow of easy running as evening doubles M/W/F and extend some the other days to reach 60 mpw but not done yet. I will not increase the workouts much then.

M: 7-8 miles w/ 3-5 mile tempo

Tu: 4-6 miles

W: 7-8 miles w/ intervals or fartlek

Th: 4-6 miles

F: 4-6 miles w/ strides

Sa: 10-13 miles, progression if feeling good

Su: Off

Depends what you’re training for.

Here is a very common beginner marathon training schedule (except I increased the mileage a bit to get it up to 40):

Monday: Feast

Tuesday: 4 mile tempo

Wednesday: 5 miles, 5 beers (or a bottle of wine if you’re a classy lady)

Thursday: 6 mile tempo

Friday: 5 mile tempo

Saturday: Vodka

Sunday: 20 miles at 5k pace

i love this schedule sham

10, 5, 10, 5, 5, 5 including 5k race, rest.

Best training is the training you do

Whatever gets you to 40 in your circumstances is the best for you

M 3 AM/3PM

T 3 AM/3PM

W 3 AM/3PM

Th 3 AM/3PM

F 3 AM/3PM

Sa 3 AM/3PM

S 3 AM/3PM

42 for the week.

doubles doubles doubles wrote:

M 3 AM/3PM

T 3 AM/3PM

W 3 AM/3PM

Th 3 AM/3PM

F 3 AM/3PM

Sa 3 AM/3PM

S 3 AM/3PM

42 for the week.

+1

Make all of these tempo runs and you will be 5k/10k runner numero uno.

CopperRunner wrote:

doubles doubles doubles wrote:

M 3 AM/3PM

T 3 AM/3PM

W 3 AM/3PM

Th 3 AM/3PM

F 3 AM/3PM

Sa 3 AM/3PM

S 3 AM/3PM

42 for the week.

+1

Make all of these tempo runs and you will be 5k/10k runner numero uno.

That’s pretty much what I suggested too, except that I didn’t forget the vodka.

depends on how fast you are. 40 miles per week at 10 minute mile pace would be pretty rough. 40 miles per week at 6 minute mile pace would be more doable (considering that's the kind of shape you are in)

Imagine how easy a 40 mile week would be working at 4:00 pace 🥵😎

I have a friend who ran a 2:17 marathon off of 40-50 miles a week. A forty mile week was a 20, about 6:00 pace or a bit faster, and two 10s at about his race pace. A fifty mile week would have a third ten miler. Another friend ran marathons in the low 2:40s and mid 15:00s and 32_00s for 5/10 km on a 10-12 mile run and 5-7 mile runs on other days all at 6:00 pace or better. In the old days, guys like Old Kelly, Les Pawson, etc. were often in the 40 mpw range often running 3-4 days a week doing maybe 20-10-10 or 15-10-10-5.

Monday: 6 moderate w/ strides

Tuesday: 5 easy

Wednesday: Tempo/Hill work, 8 total

Thursday: 4 easy

Friday: 7 progression

Saturday: 10 long run

That's what my 40 mile weeks looked like

Whiskers wrote:

Depends what you’re training for.

Here is a very common beginner marathon training schedule (except I increased the mileage a bit to get it up to 40):

Monday: Feast

Tuesday: 4 mile tempo

Wednesday: 5 miles, 5 beers (or a bottle of wine if you’re a classy lady)

Thursday: 6 mile tempo

Friday: 5 mile tempo

Saturday: Vodka

Sunday: 20 miles at 5k pace

Thanks, this cracked me up. I'm going to need a feast after that Sunday workout.

for mile training -

M - 5 miles easy, 4-6x100m

Tu - 2 up, 4 mile progression, 2 down

W - 5 miles easy, recovery / med long, 4-6x100m

Thu - 2 up, 12-16x400m, 2 down

Fri - 5-6 miles easy

Sat - 10 miles

Sun - Off

Frank Shorter here wrote:

5 times a week

2 rest days

long run 13 miles

3x normal runs 7-8 miles

1x shorter faster run 5-6 miles

I think that 30-45 miles is a perfect sweet spot for a lot of runners. You can integrated it will into your work/ family schedule and you can work around days you can't run with these 2 rest days.

If there is a week with 3 rest days it doesn't matter.

I am doing this for a very long time and I got to finish a couple cool races over the years.

This has been my typical week for the past 5 years or so, 50 yr old male. I'll ramp up the long run during marathon training.

It gets me to Boston, and hits the sweet spot for me in terms of the relationship between time commitment and ROI.

M- 7 miles moderate

T- 5 miles easy + Strides

W- 6 miles Intensity (Tempo and /or VO2 Max)

T- 6 miles easy

F- 6 miles easy + A-lactic Hill Sprints

S- 10 mile progression long run or Race

S- Off

8-12 mile long run

1-2 harder runs a week

No need to double for only 40 mpw

A-lactic Hill Sprints (5-10 x 8-12 seconds w/ walk back recovery) are key to working on speed and decreasing injury