mileage for the 800

A lot. Try 100. More = better. LSD = fast races. All you need is a few weeks of workouts to hit your potential.

i ask kids what their milage is for track and its usually not alot. in practice at high school you run on the track or recovery and sometimes only adds up to 10-20 miles a week. If you really want milage, get up in the mourning before school and run 5 miles everyday except the day of races and the day before races.

65-70 MPW during base training(5 months)

25-35 MPW during season and lower during peaking time..

im a sophomore in college and i have been around 60-70 miles a week during base phases and about 55 in season. im wondering if a large increase in mileage will help me out or just cause me to lose footspeed.

I wasn't close to 1:50 until i started hitting 70 a week, and that was in season. Didn't really have a base training phase.

you don't lose speed by training distance, you lose speed by not training speed.

I wouldn't worry about losing the speed through the base mileage period. Speed comes back quick once you begin training again. Go ahead and hit some high mpw.

gradually increase weekly mileage to 80 for base and down to 50 in season is ideal. During base start using doubles (am and pm) sessions. Alternate runs over road and country for variation. A weekly gym circuit training session of 2 hours would also be beneficial to build strength.

hard work- enjoy it!

What are you goals? I'm a firm believer in putting in an effort to match your goals. If you are in college and you want to run 1:48/3:42 that's one thing, but if you just want to run 1:51/3:50 then there is really no use in logging in 80 mile weeks when you can achieve those times on much less and have more time working towards your education. If you truly believe you have the talent to run fast, then put the time and effort in to do so, if not, enjoy yourself, stick to one a days and do a lot of race pace work with recovery days inbetween of 30-40min. Sit ups and push ups will be enough to keep your strength up.

my goal is to run as fast as possible while getting a college degree...

JRinaldi, I greatly respect your insight and knowledge of the sport. However, some of us don't have a lot of natural talent and need the 80 miles a week to get 1:51/3:50, or in some cases even slower.

Totally agree, but I just think we need to put things in to prespective. Some people do have educational goals which carry more weight than their running goals. I was lucky to get away with running very low mileage (35-40miles) and still be able to run somewhat well. I think 60-70miles is enough to start with

Ok, I'll give you a basic hard week (3 weeks hard 1 week easy)

M 40 min rec run plus 10x100m strides on the track quickish 10min cool down

T Fartlek 1-2-3-4-4-3-2-1min with 1min rec

W 60min

T 10x300m hills

F 45 min pool run

S 6x1000m or 4xmile

S 90min in the hills

*add in 20-30min rec am run if you want.

not alot wrote:

i ask kids what their milage is for track and its usually not alot. in practice at high school you run on the track or recovery and sometimes only adds up to 10-20 miles a week. If you really want milage, get up in the mourning before school and run 5 miles everyday except the day of races and the day before races.

how is it that people who run put so little effort into it? why do they even bother if they're only going to run 10-20 miles a week. honestly, in high school, my weekly workouts added up to about that much.

lower mileage wrote:

65-70 MPW during base training(5 months)

25-35 MPW during season and lower during peaking time..

Sounds good.

that sounds awful actually, particularly if you're an 800-1500 kid, and not a 400-800 kid. Since you'd be doing 65-70 during base phase, i highly doubt you're a 4-8 kid, therefore 25-35 = not enough.

i agree, that does sound pretty bad.

i do anywhere between 65-75 during base and 55-60 during in season. tappered off around 40.