Your stamina is already very good. You should be attacking for speed and power gains. The point isnt whether you can handle the volume. The point is to get faster, and drop your cruising speed.
Even if you want to go the stamina route over the summer, you'd be better off piling up more medium hard training. Try adding in more 530-545 miles and dropping the volume down to a level where you can do some tougher work.
Are you serious? That's hilarious. For the past year, whenever I feel like 115 is a hard week, I tell myself I'm a pussy because Wejo ran 170's on a routine basis.
Dunno how I'm gonna motivate myself now. I'm glad you cleared that up for me though, in case I ever became tempted to average 170 on a regular basis.
my 110 weeks would usually look something like this:
monday: am: 5mi
pm: 8mi
tuesday: am: 7mi
pm: 10mi
wednesday: am: 4mi
pm: 13mi
thursday: am: 5mi
pm: 10mi
friday: am:10.5
pm: 4.5mi
saturday: 13mi
sunday: 20mi
Based on your times, you're either destined to be a marathoner or you've seriously neglected your speed. 9:31 3k and a 32:52 10k? That just doesn't add up. I think you need more high-end aerobic training and strides. Work that in, THEN worry about your mileage. Your long run might be draining your speed too. 2hr is about right, according to most coaches, but 20mi will take you significantly longer, unless you cruise along at 6-minute miles.
agreed. honestly, you have the PR book of a marathoner. Your 1500-5000 times aren't near the level of your 10k. This is typical of marathoners who do 120-140 mpw. They are best at the marathon, solid at 10k/half-marathon, but asking them to run 5k or less is like asking them to run a 400; it's just out of their range.
I would say you have a good shot at running a sub-2:30 marathon within a couple of years of graduating college. But for now, unless you want to quit your team, the fact is that you are focusing on the 5k/8k/10k range. And to improve at these, more mileage is not what you need.
I concur. I would not run more miles but rather incorporate some varied tempos and striders to ensure that you do not lose your speed. Think more about optimizing your runs. That doesn't mean running them hard, but be sure that you are not just putting in miles - they are the means to the end.
I live in Towson, too. Hit me up, gulls.
forest wrote:
Wejo ran 170's on a routine basis.
He didn´t.
you guys gave me some new perspectives. thanks for the advice!
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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