I am thinking of starting a high mileage regimen 100-110mpw with a couple workouts per week (a V02 and a threshold run of 8-12 miles) and a long run. I'd like to keep it very simple. I was wondering how long this type of training will take to improve my performance by a noticeable amount.
you'll have an initial adjustment period that depends on your previous training obviously. since you are talking 100+ i would assume you are at least running 75mpw hopefully more. i would guess the adjustment period would be around 3 weeks and then another 5-7 to improve performance by a good deal in workouts, races, etc. this is a rough guess based upon experiences of my own and teammates. everybody is a little different so you'll just have to be patient and find out.
6 weeks at least. A period of several months may be more down the line though. Always think its like putting money in the bank....building towards many future seasons and years.
PLEASE! Don't call 100-110 miles a week high mileage. Higher than most woosie training program books tell you to do but definitely NOT high milage. I would think that the training regiment you are proposing would take you about a year and a half to get you in good enough shape to be competitive with national calliber runners (but forget about the Kenyans and Ethiopians).
Too bad you haven't read Gerry Lindgren's book (www.gerrylindgren.com) You could perhaps find a better way.
Sorry to reiterate but a 100 miles a week is high mileage.
If you disagree you are either chemical imbalanced or some crazy F$%#&^.
*chemically
your "response time" will probably vary greatly by individual. in my experience: several months to a year. it takes a long time for the body to adjust. you'll start to feel much stronger pretty quickly, and you'll feel like a beast in some of your workouts. but your race performances may take a while to come around.
i think it just depends. some people's bodies are different than others, but you need to make sure you body is apt to it. your body may not be able to hold up and you might get injured. just a thought.
Jay,
I think you are right on. It will take a while. If you read the training section on letsrun, or even happen to come across Lydiard, they both say that consistently applied high mileage takes years to produce great results. I am not saying you won't improve incrementally over time, but when you can consistently handle more mileage and still perform quality workouts without becoming unduly fatigued, that is probably when it will be the most effective.
A real easy way to make sure the mileage takes quicker is to slow down your easy days and add Marathon pace or progrssion runs into your training a couple of times a week. The longer these runs you can handle the better. You should feel like you are running hard but not pushing it. Good luck with the training.
Mike
If 100-110 miles a week isn't "high mileage", what is the best approach (mileage-wise) for your typical athlete as far as build-up, maintainig and tapering? As much as possible without injury?