Run in the morning, about 70 min per day with workout days approaching 90 min. It will get you above 50 miles if your easy pace is ~ 9 min/mi. As your steady pace improves, so will the mileage total
Extend the time spent for intervals & tempos... Most people running 100mpw are doing ~70-80 in singles. Much more doable for someone training hard but with full time commitments outside of running. You're basically training the same minus 2-4 shorter runs a week in the 4-6 mile range. Your shortest daily runs would be 8-10 miles. Once a week you're getting in 12+ miles in an interval session (get the warm up + cool down in the 2-3 mile range). Once a week do a medium long run. Weekend long run.
M- 8-10
T- 12-14 threshold
W- MLR 10-15
T- 8-10
F- 8-10 w./ strides
S- 8
S- 15-20+ (alternate tempo work here every 2 weeks)
I think this is decent mileage but dk how you're defining that. Can run a very good 10k-marathon off of this sort of framework. If you need more miles, it's going to be pretty hard to not double, especially if you want to stay healthy.
An interval session might only contribute 3-4 miles and a tempo run 3-7 miles, so how do you cover the rest of the mileage without doubling?
Do a three mile warm up and cool down and those runs "contribute" at least nine miles and likely more. Gordon Pirie used to warm up of about ninety minutes before his interval sessions.
An interval session might only contribute 3-4 miles and a tempo run 3-7 miles, so how do you cover the rest of the mileage without doubling?
Do a three mile warm up and cool down and those runs "contribute" at least nine miles and likely more. Gordon Pirie used to warm up of about ninety minutes before his interval sessions.
But that's just junk mileage to warm up and cool down the muscles, not real training.
Friday: 12 -15 miles medium or 8 - 12 miles with 4 - 6 miles of VO2 max intervals
Saturday: 8 miles easy
Sunday: 16 - 22 miles
Week: 70 to 80 miles
6 miles of Vo2 max intervals. 10x1000 at 5k pace or similar. Good luck with that one...
Daniels’ plans say “sets of 4 to 5 mi hard (or 1,200 m or 1 mile) I pace with 3- to 4-min recovery jogs. The sun of the work should be the lesser of 10 K and 8% of the week’s total mileage.” So, at 80 miles a week, doing 6 miles of intervals isn’t crazy. I’ve done 8x1200m before when running 90 to 100 miles per week during marathon training. No luck needed. Just consistent training.
a 20 minute tempo will get you 3-4 miles. A 2-3 mile warmup and 2-3 mile cool down makes that a potentially 10 mile session. This also makes you aerobically stronger, and based. Aerobically based.
a 20 minute tempo will get you 3-4 miles. A 2-3 mile warmup and 2-3 mile cool down makes that a potentially 10 mile session. This also makes you aerobically stronger, and based. Aerobically based.
I would say Pooper Teare is extremely aerobically based
Do a three mile warm up and cool down and those runs "contribute" at least nine miles and likely more. Gordon Pirie used to warm up of about ninety minutes before his interval sessions.
But that's just junk mileage to warm up and cool down the muscles, not real training.
Any running makes you fitter. Lydiard said even a fifteen minute run is beneficial. Junk miles is just an awful concept. But even if that's not true, the OP is asking about keeping mileage up while running only once a day and doing 2-3 more miles in your warm up and cool down will do that regardless of the benefits. He asked specifically about interval and tempo days seemingly identifying those sessions as culprits in holding his volume down so those were the days I wrote about. Alternately he could add those miles to a day when he's not doing intervals.