How much mileage? Workouts? Personal bests?
How much mileage? Workouts? Personal bests?
I wish I could answer, but I'm still in the 30s.
Sunsins42021 wrote:
How much mileage? Workouts? Personal bests?
50-60 mpw , 20 x 400m and 6-8 x 800m at 5 k race pace and rest between reps back to 120 bpm .
Tempo runs of 10-12 k at pace 3:15 min/ km ( 32:30 at 10 k ) . Personal bests ; 800 m 1:58 , 1500 m 3:58 , 3000m 8:20 , 5000m 14:20 , 10000m 29:51 , 10 miles 49:58 , half : 1:06 marathon : 2:22
Sunsins42021 wrote:
How much mileage? Workouts? Personal bests?
I usually ran between 50-80 miles a week. Higher during the base building phase with little to no speedwork. Less mileage during the actual season and even lower before important races. I pretty much averaged in the 60-70 range.
Speedwork was a lot of repeat miles and 1200's. Also did a lot of 400's, 600's and 800's. I did do some 200 and 300's but not a whole lot. I only barely dipped under 30 twice, running 29:56 and 29:52. Have run a 4:09 mile and a 14:10 5000. Never ran a marathon and didn't want to either. I have run 3 half marathons but that was after I had "retired" from active competition. Two of them I was just "jogging" to pace a friend.
So don’t do more than 80mpw?
runner5guy wrote:
So don’t do more than 80mpw?
Nope. I have run a 100 mile week but most of my mileage was in that 60-80mpw range.
But did you really achieve your results on 50+60 miles a week
If so you must have been very talented, however, a bit lazy. Had you actually trained , you may have broken 220 for the marathon. Do you realize a one size fit all training plan does not work for everyone. Some athletes respond to volume, others to quality workouts. The only reason you have any success with your dancan is your basically taking an athlete into a taper mode. Once they lose the endurance base, they will slow down. Your system is for lazy runners, to be great you have to train hard, within your own capabilities.
Ouch
Anyone else have success?
If you can do 6×1k under 3min 90secs rest and you're not a workout hero or lack aerobic ability in longer distance, you can flirt with breaking 30mins.
STEVE THE ADDICT^^^^^^""""""""'"--';"- wrote:
If you can do 6×1k under 3min 90secs rest and you're not a workout hero or lack aerobic ability in longer distance, you can flirt with breaking 30mins.
But for workout heroes it may have to be 6x1k in 250 per rep to break 30 for 10k.
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