So I am entering my Senior year, next fall. I am a 5:00 miler and I would love to get my xc 5k times down ( I am a girl). My current pr is 20:12.8. and I would like to break 20:00. I have never done high mileage in the summer, maybe doing like one week of 70. Would getting my mileage up to 90 mpw help me?
I would simply say consistent mileage. Doubles mosts day of the week. 90 mpw is way too much for a natural miler, but running stuff like 7 + 3 four or 5 days a week, a long run of about 10-14 miles and some long tempo stuff once a week, will be good. Its really not a secret formula, just consistency.
I don't know if I am a natural miler, I am much better 3k racer..but I was just putting my mile time in there..
Post what you do typically in a week so that you can get some comprehensive advice. Your mile time and having done a 70 mile week once, maybe, really doesn't help.
alright so typical week right now is:
Monday 3x (2x200, 1x800m)
Tuesday- 5 mile tempo run
Weds 4x (5-6 min tempo pace + 200 fast, 200, meduim, 200 fast)
Thursday-6 miles
Friday, prerace stuff-striders + 20-30 min run
Saturday race
Summer weeks
Monday-6 miles medium pace
Tuesday-4 miles up pace
Weds. -8 miles lsd
Thursday-6 miles
Friday- 5
Saturday- 11 miles-long run
Sunday-cross train..usually like a 40 mile bike ride
I would say up the mileage, but carefully. On the day where you do 6 miles, do 3 miles in the morning. I would suggest running on dirt or grass at least a few times per week, and a workout every other week. Summer is a great time to run a lot of miles at a relaxed pace with some long up-tempo stuff to mix it up.
carabyrd wrote:
alright so typical week right now is:
Monday 3x (2x200, 1x800m)
Tuesday- 5 mile tempo run
Weds 4x (5-6 min tempo pace + 200 fast, 200, meduim, 200 fast)
Thursday-6 miles
Friday, prerace stuff-striders + 20-30 min run
Saturday race
Summer weeks
Monday-6 miles medium pace
Tuesday-4 miles up pace
Weds. -8 miles lsd
Thursday-6 miles
Friday- 5
Saturday- 11 miles-long run
Sunday-cross train..usually like a 40 mile bike ride
So where was this 70 mile week? Because that looks more like 40? And even less in-season.
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