How much mileage should I be doing?

High School Running Distance

3 weeks ago 04/07/2024 12:03pm EDT

I’m a sophomore girl and 16. My PRs are 11:33 full 2 mile and 5:10 1500 off of 22-27 mpw.

Those times are all from last year, since I haven’t raced this year because of returning from an injury. I do have a bad history of injuries, which obviously disrupts my training.

I want to go sub 11 in the 2 mile (or sub ~10:20 in the 3k) and get more efficient at the 800/mile (because I get worse and worse the shorter the distance).

The highest I’ve run is 42 miles in a week. I ran over 40 a few weeks in a row this summer. This past week is did 35. I really want to up my mileage and run more.

This is another topic but I feel like I’ll never be back to where I was pre-injury. I feel so uncoordinated and I’m just not as fast.

How much mileage does a sub 11 2 mile girl usually run?? What’s an ideal number to be the best I can be (but not go overboard)?

3 weeks ago 04/07/2024 12:34pm EDT

re: mileage mileage

I’d say 40 is the magic number for a girl. Most of the best girls are running at least that much. If you can get a sustained block there over time, you will break 11:00.

However, if you are very injury prone, you may not get there, in which case, I would advise getting a lot of cross training in by running in the pool or elliptical. Do all of your “hard” days or long runs on land, maybe a couple other recovery runs on land, then the rest in the pool/elliptical. Also, try to run on dirt or grass as much as possible.

3 weeks ago 04/07/2024 12:36pm EDT

re: Hope this helps

Hope this helps wrote:
I’d say 40 is the magic number for a girl. Most of the best girls are running at least that much. If you can get a sustained block there over time, you will break 11:00.
However, if you are very injury prone, you may not get there, in which case, I would advise getting a lot of cross training in by running in the pool or elliptical. Do all of your “hard” days or long runs on land, maybe a couple other recovery runs on land, then the rest in the pool/elliptical. Also, try to run on dirt or grass as much as possible.

Having said this, over time, you might be able to get to another level where you can sustain 40, 45, or even 50 mpw. But I wouldn’t go straight there. I’d be consistent at 40 mpw, and if you want more training stimulus, I’d add the cross training over and above that number.

3 weeks ago 04/07/2024 12:38pm EDT

re: Hope this helps

Hope this helps wrote:
I’d say 40 is the magic number for a girl. Most of the best girls are running at least that much. If you can get a sustained block there over time, you will break 11:00.
However, if you are very injury prone, you may not get there, in which case, I would advise getting a lot of cross training in by running in the pool or elliptical. Do all of your “hard” days or long runs on land, maybe a couple other recovery runs on land, then the rest in the pool/elliptical. Also, try to run on dirt or grass as much as possible.

Or be like Valby: 25 mpw and the rest on the elliptical / arc trainer

3 weeks ago 04/07/2024 4:47pm EDT

re: mileage mileage

The more the better. If a girl can build upwards to 100 MPW then it will eventually pay off in the long run. Just no excessive alcohol consumption and you should be fine. Respect me

3 weeks ago 04/07/2024 5:08pm EDT

re: Buck_star

Honestly, less is more when it comes to mileage.

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