Im 28yrs have been running for 3 weeks after a ten week injury(no exercise)before injury I was at 55-60mpw. now 3 weeks back Im at 42mpw I want to get to 80 whats the most effective way to do this. I know 10% a week is a commom recomendation but thats too much too fast. If there are ant suggestion please help.
bump
go out.
run more.
bump
Even more typical:
"I heard that the best way to increase mileage is the Fibonacci method: 0,1,1,2,3,5,8,13,21,34,55,89,144"
"If you don't do it that way you'll catch a cramp and drown, or you'll poke an eye out, or ....."
Actually, you can jump mileage very quickly if you have a strong background in running. To go from 40 to 80 in a hurry, you have to slow down your pace by about 40-60 seconds per mile. Once you hit your mileage (which you can get in 3-4 weeks, I think), you can gradaully pick up the pace. So, by the end of the second month you should be running around 80 per week at a pace similar to what you are doing now at 40 per week.
I was thinking of increasing 5 miles every two weeks, 2 weeks at 45 2 at 50 and so on as far as pace maybe 145bpm on the heart rate monitor. I think this is reasonable, but i want a second opinion.
malmo wrote:
Even more typical:
"I heard that the best way to increase mileage is the Fibonacci method: 0,1,1,2,3,5,8,13,21,34,55,89,144"
"If you don't do it that way you'll catch a cramp and drown, or you'll poke an eye out, or ....."
Wow! With that structure, you can go from 144 to 233 in one week! Then 377! Then 510 miles in a single freaking week! Imagine what will happen to American distance running once everyone uses this plan!
Old School back in Power!
another miler wrote:
malmo wrote:Even more typical:
"I heard that the best way to increase mileage is the Fibonacci method: 0,1,1,2,3,5,8,13,21,34,55,89,144"
"If you don't do it that way you'll catch a cramp and drown, or you'll poke an eye out, or ....."
Wow! With that structure, you can go from 144 to 233 in one week! Then 377! Then 510 miles in a single freaking week! Imagine what will happen to American distance running once everyone uses this plan!
You'll shoot your eye out...ha ha.
malmo wrote:
or you'll poke an eye out, or ....."
tinman wrote:
Actually, you can jump mileage very quickly if you have a strong background in running. To go from 40 to 80 in a hurry, you have to slow down your pace by about 40-60 seconds per mile. Once you hit your mileage (which you can get in 3-4 weeks, I think), you can gradaully pick up the pace. So, by the end of the second month you should be running around 80 per week at a pace similar to what you are doing now at 40 per week.
Wrong. When you go from 40 - 80 you become fitter and end up running the miles faster. What once seemed "fast" is now "easy".
Real logs for real runners: 0, 0, 0, 0, 0, 0, 42, 55, 98, 80, 101, 89, 124, 137, 157, 168, 177, 151
Try it like this:
Week 1: 42+5=47
Week 2: 47+5=52
Week 3: hold at 52
Week 4: 52+5=57
Week 5: 57+5=62
Week 6: hold at 62
Week 7: 62+5=67
Week 8: 67+5=72
Week 9: hold at 72
Week 10: 72+5-77
Week 11: 77+5=82
Week 12: hold at 82
I used this type of milage buildup coming back from a 3 month layoff from Compartment Syndrome. I leveled off at about 50mpw. It's good for coming back slowly, but you have to be patient...lets you always keep your normal training pace, too.
Take a month off after your cross country season and then run a 200 mile week the first week back.
Try the lydiard way:
34
45
56
66
78
90
100
how to increase mileage:
week 1 - 5m am/5m pm - 15m on Su
week 2 - 8m am/5m pm - 20m on Su
week 3 - 10m am/5m pm - 20m on Su
week 4 - 10m am/8m pm - 20m on Su
week 5 - commence with your normal training
four weeks back from a lay-off and you can begin your race preperation. It's not complicated, just remember to go running. I'm not kidding.
'Take a month off after your cross country season and then run a 200 mile week the first week back.'
I like it but maybe to a couple weeks buildup.
I like the look of that Fibonacci method, might integrate that into the training plan.
i aved 66/week for my last marathon(most ever 4 me). didn't like the results. so since that week i ahve done:
20
60
70
70
85
100
43 so far this week.
so far so good. if you want increasy tour milage, then increase your milage. seriously.
Yes Malmo is correct. You can reduce your effort to go from 40 to 80 but even on the reduced effort you will find yourself going faster on less effort.
My Buddy Soup Nazi is correct also. Foget all the pussy foot Runners World "Scientific approach" to increasing mileage. Lydiard says you can and should take a sedentary couch potatoe with zero training background and have him running 100 miles per week in 9 weeks.
I have read 4 of Lydiard's books and here is my summary of how Lydiard says to increase mileage.
Phase 1 ? Accent to Peak Mileage
For this phase Lydiard recommends ascending to peak mileage fairly rapidly, about 9 weeks. This is contrary to what many others say. Others say you should go much more gradually and many in fact say you should take years. Lydiard says this is unnecessary and will greatly delay your development. Lydiard found from experimentation on himself that it is possible to do this if you alternate short runs with longer runs. Lydiard does caution that when you ascend rapidly that the tendons around the knees and in the front shins can get sore and you may have to ice them after every run for a few weeks until they grow stronger but there is no need to stop running. Lydiard says to also expect muscle soreness but don?t take days off, just run slower if you have to and the soreness will gradually subside. During the accent, Lydiard recommends you run very easily and slowly at all times. The main purpose is to get to peak mileage as soon as possible and to not even think about aerobic or tempo runs at this time. The table below can be used to ascend to peak mileage.
Lydiard Buildup Program to build to peak mileage from scratch in 9 weeks
week # 1 2 3 4 5 6 7 8 9
M 1 2 3 4 5 6 7 8 10
TU 2 3 5 6 7 8 10 12 15
W 2 4 6 9 11 14 15 18 18
TH 1 3 4 5 7 8 9 10 13
F 1 2 4 5 6 7 9 10 11
SA 3 6 8 11 14 17 20 22 22
SU 1 2 4 5 6 7 7 10 11
Week 11 22 34 45 56 66 78 90 100
total
Experiment of One
I tried the Lydiard 9 week assent in 2002. Keep in mind I have no talent, I was old (41) and overweight (185) when I started back from a long layoff. The first day I ran one mile in 7:55 and it hurt. I followed the above chart to the letter. I will admit is is daunting when you start out. You can't think about what you are going to do the next week or you will get scared. You just have to think about today's run. I remember in week 3 tuesday running a 5 mile run. I felt like crap and I averaged 7:35 pace. I wasn't sure if I could complete the run. I got home and looked at the chart and said "how the hell am I going to run 14 miles two weeks from now". Well I did and I ran it in about 7:20 pace. By week 8 I ran the weds 18 miler in 7:01 pace and it felt effortless. Lydiard is right, you can increase rapidly to 100 miles per week and as Malmo points out, you will actually be going faster with less effort.
If you want to see my summary of the rest of Lydiard's training phases, I will send it to you.
bump
can someone post some samples of how the kenyans train. thanks