I'm still in pretty good shape, but I have not been doing anymore than 15-20 mpw the past few months. How should I approach building to 50mpw starting tomorrow? Thanks
I'm still in pretty good shape, but I have not been doing anymore than 15-20 mpw the past few months. How should I approach building to 50mpw starting tomorrow? Thanks
The 10% rule doesn't apply when you're that low. I'd add one mile per regular run and two to the long run per week. Maybe take a step-back week after 3, if you feel like it. You should be at 50 within about 6 weeks, no sweat.
Do 5 mpw increase until 5 equals 10% (50 miles). Then you can increase by 10% if you want to keep going.
Just jump in and do it. This week. F--k the 10% rule.
I have gone from 0 to 70+ miles in one week, multiple times. It's not that hard, but prepare to be a bit tired and sore.
CAVEAT: Don't try the above method if you're a high-schooler or have never run 70+ miles a week.
Jagmo wrote:
Do 5 mpw increase until 5 equals 10% (50 miles). Then you can increase by 10% if you want to keep going.
If you aren't prone to injury this is the way to go. However, if your legs start to feel dead, take a week and just maintain.
You ought to be able to ramp up to an easy 40 with nothing but soreness. Begin doubling with 4 easy a couple of mornings and you'll be up to 50+ with long runs no greater than 14mi. You won't be comfortable for 3-4 weeks. Slow and easy, lots of sleep.
Ramping up to anything more than 55 inside a month would be a naive pursuit of injury for most runners. Slow and easy, lots of sleep.
Thanks for the advice guys, I am 19 a freshman in college and I've never run higher than 50 so I should be good.
very doable: Ramping up to anything more than 55 inside a month would be a naive pursuit of injury for most runners.
Oh please,
Depends so much on the runner and his history. I have no idea why the OP or some respondents think this can be answered without a little context. Is this a beginner who's never been north of 25 MPW, or someone who cranked out 4000 miles in 2009 and cut way back a few months ago due to severe time constraints?
I'm with bumtard; my experience is similar. If the OP's looking to run the kind of mileage he's run in the not-terribly-distant past, and is uninjured and able to listen to his body even a little, I can't imagine why he'd need more than a week or maybe two to get there.
nsmb, old and slow wrote:
Oh please,
Depends so much on the runner and his history. I have no idea why the OP or some respondents think this can be answered without a little context...
... If the OP's looking to run the kind of mileage he's run in the not-terribly-distant past, and is uninjured and able to listen to his body even a little, I can't imagine why he'd need more than a week or maybe two to get there.
Haha - Yo man, don't give out the oh please then agree with me. The OP implied he was a college runner on summer break with his first post. I think most of the other comments including my own reflected that.
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