What percentage of your weekly mileage should be easy days or recovery days? ex: If you run 50 mpw, how many miles should typically be easy? 10? 15? 20? 25? 30? 35?
What percentage of your weekly mileage should be easy days or recovery days? ex: If you run 50 mpw, how many miles should typically be easy? 10? 15? 20? 25? 30? 35?
100 percent unless you have a race. But bump it up to 70-80 miles a week now. You will be glad when you are pwning those guys that always beat you by 20-30 secs.
4 days
Why are you only running 50 mpw? If that's all you're running, you need maybe one easy day per month.
That was just an example, I run closer to 60 mpw (and what makes you think I'm a guy).
4 or even 5 days a week should be at an easy pace. Not all of that needs to be SUPER slow but not hard.
For instance if you have 2 workouts, the day in between should be the slowest. If you have 3, the two days in between should be.
Sample week
Tues/Thurs workouts
Mon-easy but not too slow of a pace (unless you want to go slow because you feel run down)
Tues-workout
Wed-slow
Thurs-workout
Fri-easy
Sat-higher end easy
Sun-easy, maybe higher end easy
Mon/Wed/Fri (often coaches do this, I think its too many though)
Mon-workout
Tues-Slow
Wed-Workout
Thurs-slow
Fri-workout
Sat-easy
Sun-easy
2 or 3 easy days. What has been working well for me is:
M - recovery
T - workout
W - medium-long
Th - recovery
Fr - workout
Sa - long
Su - medium effort or easy
So that's 2 workouts, 2 longer days, 2 easy days, and the last day is based on feel. If you can get in a higher end aerobic run, great, otherwise take it easy.
You can still beat guys. Some of the HS meets around here have boys and girls in the same 3200 heat.
I say 5 days should be easy/steady for you. 7-8 min pace for those 5 days.
There's no simple answer to your question. Lots depends on your age, gender, what distances you're racing, what kind of stress/recovery your body responds to and where you are in your training buildup cycle.
Rule of thumb - base, strength, speed periodization is good, with durations like a pyrimid.
Generally, during the base phase, one day long, one day tempo and 4 days easy; strength - more hills and speed; speed - more tempo and speed, less volume.
BTW you don't need to do workouts before the season starts. You don't even need to do them during the season becuase a race serves as a workout. I am a male and I ran 4:21 off of 90 mpw and i never did workouts and my pace was from 6:30 to 7:30.
none
Scare Dcat wrote:
BTW you don't need to do workouts before the season starts. You don't even need to do them during the season becuase a race serves as a workout. I am a male and I ran 4:21 off of 90 mpw and i never did workouts and my pace was from 6:30 to 7:30.
I don´t think Haile G or Sammy W would be impressed by a 4,21...
minimum 75% easy/moderate miles
once a week fast when getting in shape
twice a week or every 10 days fast when in top condition