This summer i'd like to build up to 80mpw of just easy base mileage and i was wondering how i would go about this. No tempos or anything just easy miles.
This summer i'd like to build up to 80mpw of just easy base mileage and i was wondering how i would go about this. No tempos or anything just easy miles.
Depends where you are now. If you're at zero, then take your time to build up to it. If you're at 60, try running another 20 miles next week.
i was doing 60 but im injured now. I was thinking maybe 10 12 14 12 10 16 off. Im not sure though thats why im asking. And i know that doesn't add up to 80.
Sunday = 18 miles
Monday = Day off or easy bike ride/swim
*Tuesday = 11 miles (about 10K at 6:30s/mile or better)
Wednesday = 15 miles (hills) OR 8 miles am and 6 miles pm
*Thursday = 10 miles (easy)
Friday = 13 miles (a bit faster)
*Saturday = 5 miles am and 5 pm (both easy)
*Strides Tuesday/Thursday/Saturday = 3 miles
TOTAL = 80 miles/week
left right left right and continue or if you prefer
right left right left and continue
couldn't resist
m- am 4m/pm 7m
t- am 4m/pm 9m
w- am 11m/ pm 3m
th- am 4m/pm 7m
fr- am 4m/pm 6m
sa- 14m
su- 7m
sun: 16m steady
mon: 10m easy
tues: 11m easy
wed: 11m steady
thurs: 11m easy
fri: 11m steady
sat: 10m easy
or just all easy if you want
In one day a week. It gives you the most recovery time.
Are you looking to do this in doubles or singles?
Running a few doubles will probably make it a bit easier.
Just make sure you get in 14-16 on your LR, and have one other 12 mile run, break up the rest however you want to. When I am looking to just run a mileage without killing myself a typical week may look like this. Running the second half of your LR hard is generally the thing to do, other than that just run how you feel. Doing strides 2-3 times per week is probably not a bad idea either. Good luck.
Sun - 15
Monday - 10
Tuesday - 5 AM 8 PM
Wed - 12
Thursday - 10
Friday - 5 AM - 8PM
Sat - 7
Put one foot in front of the other & keep going. As one poster used to say: just run baby.
why don't you just do the most simple thing:
mon-10
tues-10
wed-12
thurs-10
fri-10
sat-18
sun-10
If you need a day off or maybe an easy 5 miles on sunday, just divide out the missed mileage evenly and do a couple of morning 3-4 milers to loosen up, or just add a mile or two onto each day.
tired of pool running wrote:
i was doing 60 but im injured now. I was thinking maybe 10 12 14 12 10 16 off. Im not sure though thats why im asking. And i know that doesn't add up to 80.
Injured?
That changes everything to me. What is the nature of the injury? The cause?
It depends what distance you are training for. For a marathoner, it should be singles with a longer long run 18-20. For a 5k runner, a few doubles might be better and the long run would likely be a little shorter 15-17.
If I were running base I'd do it in singles.
it was a stress fracture in my foot. I'd been doing 50-60 miles a week for about 4 or 5 months and then over spring break i ran hard and on hard surfaces and i think thats what did it. I know i can handle 80, if i work up to it intelligently, and i'll be running 5ks this fall, i'd like to do as much as i can in singles but doubles are fine and i definitely need a rest day in there.
Summer of Malmo. Nothing wrong with doing some fast running over the summer.
Why not mix it up? Right, right, left, right, left, left, right, right. Might be fun.