Recently, I am currently doing about 25 miles a week ( 6 days a week with one day off). I mix in long runs, tempo runs, fartleks, strides. My easy runs are at about 8:15 pace, longs runs at 9:00, and tempo at sub 7:00. I would like to be at 50 miles a week with interval wokrouts in 12 weeks (end of June or early July). Is that reasonable? I am 24 and I was a serious runner in high scool my best 5k was 16:17. I realize that was a long time ago but I still kept up with running a few days a week since then just to stay in shape(3 or 4 days a week 15-20min). What are your thoughts?
Using a very conservative mileage building schedule which would be beneficial if speed is being added you could easily get to 50.
"down week" just means lower than before, maybe revert back to 25 mpw or so early on and 30-35 and so on later on.
I think ringo has the right idea. I would take even longer to build up however. Like 30, 30, 30, 35, Down Week, 35, 35, 40, Down Week, 45, 45, 45, Down Week, etc.
See how your body feels every week. But I think the progression from 30 miles to 45 miles should be very gradual. Hang at 45 for a while to let your body adapt. Don't rush upping your mileage by any means. The more time you take running a steady mileage the better. Take your time, do it SLOWLY and you can progress without injuries. If you rush up too fast, or you start to feel injuries coming on take that as a sign from your body that you are building up too fast.
Best would be to build up faster than the 2 extra MPW your 12 weeks comes out to, then hold that 50 or whatever for a while before adding intervals. It's not hitting some magic number that suddenly makes you better; it's running more week after week. Get there sooner = more better, and certainly more prepared for harder workouts.
Just don't get injured, but how you feel should be a better guide there than some on-paper plan; and if you're 24, healthy, and have run seriously before (and at least a little in the meantime) I can't imagine why it should take 12 weeks.
Thanks for the help, I don't think 12 weeks and 50 miles is unreasonable if I listen to my body and train smart. But your right there is no magic number, thanks again.
But your right there is no magic number
what I can't figure out is how someone on a six day running schedule sho runs tempo's, long runs and recovery runs is only running 25 miles per week.
Sorry about the bad grammar.
Typically it would be"
4 easy days, 3 miles each=12
1 tempo run + warmup=5 miles
1 long run=8 miles
1 day off
Obviously I'm looking to make the long run loner and my easy days longer too.....