Structuring a 60mpw summer, base building

"I have a skeleton of a week that I want, but I don't know appropriate mileages for each day, except for days."

Typo, instead of "except for days", I meant except for workout days (tempo/thresh)

Also, want to do it in all singles, no doubles

M - off
Tues - 9-10
W - 11-13 ... add tempo if feeling good
Thurs - 5-6
Friday - 11-13 ... add tempo if feeling good
Saturday - 5-6
Sunday - Long run to hit 60

M ez 7

W mlr 12

Sat LR 16

Sun ez 7

That or a variation of it would equal 60.

M ez 8

W mlr 12

Sat LR 14

Sun ez 8

As another example

If you’re in HS, I would 2-3x per week to make the mileage easier.

M - 5 miles easy am, 6 miles easy pm
T - 3 mi up, 4 mi tempo, 3 mi down
W - 5 miles easy am, 6 miles easy pm
T - 8 miles easy
F - 3 mi up, 4 mi fartlek, 3 mi down
S - 10-12 miles
S - off

Another variation would be to use to your tempo as your long run. And recover more on the weekends.

M - 5 miles easy am, 6 miles easy pm
T - 3 mi up, 4 mi tempo, 5 mi down easy (continuous)
W - 5 miles easy am, 6 miles easy pm
T - 8 miles easy
F - 3 mi up, 4 mi fartlek, 3 mi down
S - 8 miles easy
S - off

Thursday & Sunday can be switched as off days.

Would this work in your opinion?

M - 6 miles

Tuesday - 9 miles (workout + wu + cd)

Wednesday - 11 miles

Thursday - off

Friday - 9 miles (workout + wu + cd)

Saturday - 14 miles

Sunday - 11 miles

Only reason why I'm not doubling the 11 miles into 5/6 or a variation of that, is because I want the benefits of doing a continuous run of 70-90 minutes for capillarization. The 60mpw is more lydiard-esque, with 2 long runs, one longer run, and then two workouts, and then one day chill and one day off.

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btw hurno this is also me, I accidently posted as my actual account

bro what

It's really not rocket science.

Yes, seems fine to me. It's really however you want to split it up and what makes the most sense for you.

Doubles for HS has a point too...

M - 6 miles
Tuesday - 9 miles (workout + wu + cd)
Wednesday - 5 ez am, 6 ez pm
Thursday - off
Friday - 9 miles (workout + wu + cd)
Saturday - 14 miles
Sunday - 5 ez am, 6 ez pm

One or both ez runs, on Wednesday and Sunday, could be split into a double of, 5 and 6, 4 and 7, 3 and 8, or whatever you like.

Every runner is different. Try to get a couple of coaching sessions. Let a guy who knows what he is doing watch you run. The approach would likely be different than what you are proposing.

Your approach will help you be a better runner but it may also stump you in other ways ways. Clearly, if you put in the effort regardless of how you do it, you will run better in the fall with 60mpw vs 0 mpw.

Find the local youth clubs. Many of them have great coaches. In my area alone, I know 2 former Olympians (and a third '84 that I met by chance at the track), and many former D1 college runners. There is a lot of talent out there. They will charge you about as much as it would cost your parents to mow a 1 acre lot. I think you will get more appropriate advice to the type of runner you are than you could possibly get from LRC. Understand there is no penalty for the online person who gives bad advice. You are the only one who pays for it by working hard and eventually thinking that you may not be all that talented. In reality, the approach may be sub-optimal.

One size does not fit all.

Get in two or three morning runs, just 2-3 miles, and you'll benefit even more.

All these single-run people neglect to mention how many doubles they actually do.

I like to keep it simple so I can get into a routine:

M - 8mi easy

T- 8 (tempo or intervals)

W- 8 easy

Th- 8 easy

Fri- 8 (tempo or intervals)

Sat- 8 easy

Sun- 12 (last 3-4 fast, if the week has been too easy)

Make the tempo and fast portions add up to roughly 10-15 miles total.

Summer running is supposed to be easy building base for Xc and then track.

tempos while good workouts I don’t think necessary (think about what tempos do…flood body with lactic acid so you can build buffers) that can be done in fall with Xc workouts

i would just do strides 2 x week

the guys who did best in Xc were the ones who did not do speed work. Or racing in summer and did base mileage Ie didn’t go to the beach and drink beer all summer.

2 x day easy with a long run on Sunday’s maybe strides 2x

You want to be fresh for fall racing Xc

Be very very consistent

when I was at my best 4:21 mile sub 9:00 3km

every summer was very disciplined

no beer too (bad for waistline and competitive running)

ran 3-4 at lunch

6-10 after work

Easy max steady state

long run on sunday

2-2.5 miles

no racing in summer except maybe a 5km just to run for fun

The workouts in fall were much easier for me and I got better results than the people who blew it off

Hey, I haven't seen you in a while on your training thread. Why'd you post anonymously on this thread?