Weekly Plan for 60-70 miles per week

Forgot to mention that I want to be able to take a day off when I feel like it, but without dropping below 60mpw, is that possible?

oracle804 wrote:

Ok I know a lot of people have asked how to break up weekly mileage on this board. I just need some help that's more suited to my situation.

Context: I'm a highschool junior about to go into summer training for xc next fall. The highest mileage I've run up to this point is 55mpw (with a day off). My 5k pr is 16:58 and I'm looking to break 16 as a senior. I will run with the team 3-4 days out of the week (and then go run a couple more miles to stay on track for my mileage)

I don't do doubles. 1 long run, 1-2 tempo runs (though I usually treat shorter team runs as tempos).

If you want to run 70 miles a week I regret to inform you that you now do doubles

do the doubles. especially if you want to be able to take a day off!

i am attempting basically the same thing as you at the age of 39. never done more than 55 for a few weeks straight. set an arbitrary goal of running 300 miles in a month this summer, which comes out to just about 70 miles per week.

I am probably looking at a 14-15 mile long run. A couple tens. Three or four other days will probably be two a days. Maybe two easy days with 6 and 3 mile runs. A tempo day which could be broken into two workouts, or possibly bookended by longish 2-3 mile warm up and cool downs. And then a magic workout day with 16-20x400, also bookended by warm up and cool down to add up to around 9 miles.

Congradarlashuns, you now do doubles.

70 mpw on singles is gonna make you stale and train you for a really good half marathon.

For BASE:

Monday: 7-8 miles no faster than 7:15 per mile, try to keep HR around 150. 3-5x 100-150m

Tuesday: AM- 3-3.5 miles no faster than 7:15 per mile. PM 1 mile wu 3-4 miles @5:50-6:10 pace, can be broken or steady. 1 mile CD

Wednesday: 6-8 miles as easy as needed, strides if legs feel fresh enough

Thursday: 8-10 miles no faster than 7:30 per mile

Friday: AM 3-3.5 miles no faster than 7:15 per mile, PM - 1 mile WU, CV intervals (5:20-5:30 pace for you) of 400m-1000m 2-4 miles of volume, 1 mile CD.

Saturday: 6-8 miles as easy as needed

Sunday: long run, see description below

Vary between 3 long run types:

Long easy: 12-15 miles at like 7:30 pace. Shouldn’t be hard but should be tiring

Steady: 9-11 miles at 6:30-7:00 pace

Progression: 10-12 miles, start the first 6-7

miles at a steady 7:15-7:30 pace effort, cut down steadily for the rest of the run, last 1-2.5 miles at sub 6 pace.

Some days instead of shirt strides, do a couple 200s or 400s at mile pace.

Try to lift on Tuesday or Friday after the PM workouts. AM and PM workouts are interchangeable.

Good luck!

Short strides* smh

high school xc coach wrote:

do the doubles. especially if you want to be able to take a day off!

i am attempting basically the same thing as you at the age of 39. never done more than 55 for a few weeks straight. set an arbitrary goal of running 300 miles in a month this summer, which comes out to just about 70 miles per week.

I am probably looking at a 14-15 mile long run. A couple tens. Three or four other days will probably be two a days. Maybe two easy days with 6 and 3 mile runs. A tempo day which could be broken into two workouts, or possibly bookended by longish 2-3 mile warm up and cool downs. And then a magic workout day with 16-20x400, also bookended by warm up and cool down to add up to around 9 miles.

Are you competing or just want to hit those weekly mileage numbers?

oracle804 wrote:

Ok I know a lot of people have asked how to break up weekly mileage on this board. I just need some help that's more suited to my situation.

Context: I'm a highschool junior about to go into summer training for xc next fall. The highest mileage I've run up to this point is 55mpw (with a day off). My 5k pr is 16:58 and I'm looking to break 16 as a senior. I will run with the team 3-4 days out of the week (and then go run a couple more miles to stay on track for my mileage)

I don't do doubles. 1 long run, 1-2 tempo runs (though I usually treat shorter team runs as tempos).

Ok so the best laid plans are just that...plans.

Why 60-70 miles? Actually what you really need to be doing is looking at gradual progression and if you are starting now then you have 4 months until your first few XC races.

Depends on where you live? is it hot and humid? is it hilly? are you at altitude? Do you run too fast on your easy days? I can tell you that I have coached a variety of athletes that have achieved very fast times on 40-50 miles per week.

Yes volume is important but if you aren't progressing why pick a random number.

We have just started our winter build up here in Australia and this is what our runners are doing.

Monday easy run 35-45 minutes

Tuesday warm up + 6-10x 400 as 100 fast(3k pace) 200 easy 100fast (3k pace) 100 walk

Wednesday easy 40-60 minutes

Thursday warm up + 3-4k threshold + 5x100 with 100 walk

Friday OFF

Saturday 10k surging hills or easy through hills

Sunday easy 50-90 minutes depending on athlete.

Good luck and chill. Get out the door and enjoy the process!

Pretty much this. But I would sneak in a longer warm up and cool down 15-20 mins for each extra 4 miles right there.

All good ideas on this thread, this is what I did this winter

1/18 - 1/24 71 miles

1/18 M - AM 3.62/30:11

PM 7.7/1:00:35

1/19 T - AM 3.85/30:21

PM 1.51/11:48, 34:08/5.01 (6:45-6:58-6:52-6:33-6:57), 14:47/1.74, 4x200 (32.8-33-33-32.7), 9:29/1.012, lifted

1/20 W - AM 2.06/17:10

PM 1:00:00/7.82, 4 strides, 400m jog.

1/21 T - AM 3.64/30:00

PM 1.135 wu, 4x600/200s (2:04-34,2:00-35,2:01-35,2:00-33)

1/22 F - AM 3.55/30:23

PM 1:00:35/7.71

1/23 S - AM 3.71/30:00

1/24 S -

PM 10.57/1:22:16, first 40 easy, next 40 with 4x5 on 5 off (778 elevation)

Usually, I'd run about 30 min in the morning then an hour in the afternoon at an easy pace but try to progressively get faster. The 600s 200s was a way to get acclimated to track training but I'd do a fartlek or the 5 on 5 off workout I did later in the week on Thursday, or threshold reps. '

Also I always tried to take a day of 30 min to 30/30 double really easy to recoop.

Just have fun with it and run to the barn when you feel good.

Buy Pfitzinger's Faster Road Running: 5K to Half Marathon.

There's a 5K training plan (which I just did) that builds up to 70 mpw. I think it's excellent. But you'll see that it's pretty hard to get to 70 without either running 7 days, or doubling on occasion. Unless you want all your runs to be over 10 miles.

I didn't like the idea of doubling. But then after I tried it, I started looking forward to those relaxing and very easy afternoon recovery runs, at least more than a 10 mile slog before work every day.

I do not compete, but I like to stay fit enough to be able to run with my team when I have to. If I can't handle the workouts at 70 miles, I will cut one or both of them.

"Buy Pfitzinger's Faster Road Running: 5K to Half Marathon."

Awesome

Simple math:

60 miles / 6 days = 10 miles / day avg

70 miles / 6 days = 11.7 miles / day avg

Now using 20% rule for long runs:

60 miles / week = 12 miles

70 miles / week = 14 miles

So for 60 miles, something like:

10, 9, 10, 9, 10, 12, off

And for 70 miles, something like:

12, 11, 11, 11, 11, 14, off

That's what you should do if you only want to run once a day, 6 runs a week. Cheers.