40 plus here with sub 2 55 on 70 miles which I can handle just about right.
Trying to get to 80 miles in the hope to go sub 2 50.
How can I plan 80 miles on singles without too much damage.
40 plus here with sub 2 55 on 70 miles which I can handle just about right.
Trying to get to 80 miles in the hope to go sub 2 50.
How can I plan 80 miles on singles without too much damage.
Check out Keira D'Amto's Strava. She just set the AR on 80-85 miles per week in singles.
M-F 12
S 5
S 15
M 10
T 10
W 10
T 10
F 10
S 10
S 20
A lot depends on your long run and if you want 1 or 2 low mileage days.
Option 1: Longer LR with two low mileage days
Mon-Thu—12 miles
Fri-6
Sat-20
Sun-6
You could also go 8 Friday and 4 Thursday
Option 2: Shorter LR with one low mileage day
Mon-Fri-12 miles
Sat-16
Sun-4
You could also go 10 Friday and 6 Sunday
Option 3: Long LR with no low mileage days
Mon-Fri- 10 miles
Sat- 20
Sun- 10
I mean 8 Fri and 4 Sunday for option 1
6
10
14
10
12
8
20
Day 1- 80 miles
Day 2- take
Day 3- the
Day 4- rest of
Day 5- the
Day 6- week
Day 7- off
You need to run your 70 mpw faster.
There is no need for more miles
Too many factors to just throw a plan out there.
What has your weekly mileage been in the last?
What have your recent long runs been?
What is the length of your workout days?
Mileage is overrated wrote:
You need to run your 70 mpw faster.
There is no need for more miles
This is actually worth exploring.
Also, doing 70 on 6 days a week could be worth looking into. I'm in my early 40s and taking a day off a week is actually really nice. I am getting almost the same amount of miles in, and my quality days are feeling stronger. It's nice. Especially for the tendons and other things that get sore and overtaxed with age.
I have run exactly 80 in singles the last 3 weeks and have 84 planned this week. Here is how each week was structured with some workout details. I am pre-marathon plan start date so long runs are a bit shorter still.
3 weeks ago
14 7:20 Horrible conditions.
10 8:01 Felt pretty good
11 6:58 Extended Mona (4x90,6x60,4x30) @ 5:25/5:17/5:05 respectively. Felt meh.
8 7:43 Felt fine.
10 7:44 Cold
11 7:44 Felt good
16 6:39 Felt good. 4 up then 10 @ 6:22ish then 5:58/5:40 to finish.
2 weeks ago
10 8:17 Felt great
10 7:50 Really slick
11 6:47 Felt awesome. 16x.13 on/off avg 4:50/6:19
10 8:16 Very cold. Very tired.
12 7:28 Felt fine
10 8:42 In middle of big storm.
17 7:30 Tough conditions.
1 week ago
10 7:51 142
10 6:37 4 miles LT in sketchy footing 5:25/28/27/28. Felt amazing. Hard fall in last mile.
13 7:25 Felt fine. Nice weather
10 7:22 Felt good.
11 7:29 Felt good
14 6:13 Felt incredible. 7 minutes progressing to 5:25. There was a 34:20 10k in there somewhere. Closed 5:44/28/28/28/26/24
12 8:00 Felt good.
This week
10 7:16 Felt good. Bad conditions.
10 7:26 Felt good.
10 7:21 Felt ok. Hard fall.
16 6:25 Was way too fast. Didn't set-up watch correctly and couldn't see pace. Realized at mile 6 of the workout portion I was too fast but felt committed. 5:55 avg. for the 10 mile portion.
10 7:52 Felt ok. Little light on calories yesterday.
10 (planned)
18 (planned)
M- easy hour (8ish miles) + strides
T- 9-10 miles
W- workout (threshold) (anywhere from 10-15+ miles)
T- MLR (12-13 miles, even a touch longer as you progress through a build)
F- 9-10 miles
S- easy hour (8ish miles) + strides
S- LR- 16-22 miles
Something like this. Can go a touch shorter on Monday & Saturday depending on how many miles you hit on Wednesday/Thursday/Sunday.