i see all these threads about people doing 80mpw and stuff, im only a high school student and next season is my last xc season and track season..how much mileage should i be doing if i want to be really good...like lows 16s in the 5k or even mid 15 minutes. Also how long should my longest run be? I am just about to start running again how much mileage should i start??
ps The only mileage I've done is about 35 miles per week, but no more than that
Do you plan to run in college? If so, you need to get used to high mileage. Use the summer to gradually build your mileage. The summer before my senior year I was running about 60 mpw and my cross country race distance was shorter than the boys' so you might need to do more than that if you really want to see improvement. Just my advice.
so how should i build it up?? Like how much should i start out with??What about long runs also, i know your suposed to have 1 per week, but how much should it be 90 minutes or 60??
how much?? wrote:
so how should i build it up?? Like how much should i start out with??What about long runs also, i know your suposed to have 1 per week, but how much should it be 90 minutes or 60??
Long run is overrated. You're in high school, the longest you're going to race is 5000m.
Start doing doubles which will increase your mileage for you.
"so how should i build it up??"
run more often and run more miles per run. It's really that easy - don't overthink it. Just get out there and run twice a day and you'll see huge improvements.
How long has it been since you last ran and what was your weekly mileage then? The long run is usually about 10% of your weekly mileage. For example, if you run 50 mpw, the long run is 10 miles. Some people may have different theories about that, but that's what I've usually done.
txRUNNERgirl wrote:
The long run is usually about 10% of your weekly mileage. For example, if you run 50 mpw, the long run is 10 miles. Some people may have different theories about that, but that's what I've usually done.
Do you mean 20%?
Definatly get yourself up to atleast 50 miles a week and get some 10 milers in. You probably dont need any more than that, but as long as you dont get hurt, Im sure this small amount of mileage will only help.
also with doubling how soon can I start doing those, like..if i start running how long do i wait til i run twice a day, a month?? Or is the morning run just a small shakeout and can be done at a really comfortable pace so it shouldn't really affect afternoon workout. That is what one of my friends said he had doe in the past, and the morning run was like 15 minutes at first and eneded up being 25 minutes at the end 3 times a week