I was doing about 25 mile a week this season 35 for base and I was only able to run 16:55 would i benefit from higher mileage 50-60 mpw and what would be some of the downsides to doing it in high school.
I was doing about 25 mile a week this season 35 for base and I was only able to run 16:55 would i benefit from higher mileage 50-60 mpw and what would be some of the downsides to doing it in high school.
50 is not high mileage. 100 like ritz did is. stop being a girl. unless you are a girl. then yeah 50 is kind of high.
summerrunner wrote:
I was doing about 25 mile a week this season 35 for base and I was only able to run 16:55 would i benefit from higher mileage 50-60 mpw and what would be some of the downsides to doing it in high school.
Unless you're super injury prone there are no downsides to running 50-60 miles per week over the summer, but you need to keep your mileage at at least 50 during the season. If anything it will help you to get ready for college. What year are you?
I am a junior and i have never been injured that is why I feel I can make the jump to higher mileage.
50mpw is what kids should do in 10th grade. Seriously. JUst keep it slow, easy and enjoyable apart from a couple of harder sessions a week.
summerrunner wrote:
I am a junior and i have never been injured that is why I feel I can make the jump to higher mileage.
Keep in mind that in the summer going into his sunior year Salazar had Galen Rupp running 40. Joe Vigil recommends a maximum of 50 for high school senior boys.
Nothing wrong with 50 or so as a senior, maybe even close to 70 for someone wanting to run in college, but this might be too much of a jump for someone running 25 mpw as a Junior.
coach d wrote:
Nothing wrong with 50 or so as a senior, maybe even close to 70 for someone wanting to run in college, but this might be too much of a jump for someone running 25 mpw as a Junior.
Agreed, hit 40+ during the winter and keep it at 35+ for most of the outdoor season. In the summer work your way up to 50+ per week by the first week in July and take a 15-20% down week every 4th week.
For example,
35,40,45,35,50 <--First week of July.
Do strides and some farleks or EASY tempos if you're feeling good.
and some wonder why the US get their tails dusted in the longer events
summerrunner wrote:
I was doing about 25 mile a week this season 35 for base and I was only able to run 16:55 would i benefit from higher mileage 50-60 mpw and what would be some of the downsides to doing it in high school.
50-60mpw is certainly not high mileage. You definitely need to increase your mileage if you want to see improvement. 25mpw - are you kidding me? That's only an average of 4mpd if you're running 6 days a week! It's great you've been able to runn 16:55 off that limited mileage. Snce you're entering your senior year I would target for 70mpw. Just build up gradually.
So will I see major improvement if i increase mileage
summerrunner wrote:
So will I see major improvement if i increase mileage
Well, the potential certainly exists. I was doing 60-70mpw my freshman year in 1976 (god that's a long time ago), so you are definitely capable of that mileage level as a senior. Just build up gradually and organize your workouts intelligently. Be sure to incorporate a quality long run in your regimen (10-12miles) every 7-10 days - this is key.
If you take the mileage up to 70 gradually you will see improvements. Give yourself a few months to get the mileage up and keep the intensity low. Easy mileage first, intensity later.
What pace should easy mileage be at?
summerrunner wrote:
What pace should easy mileage be at?
Depends on a variety of factors. What pace are you running at now and then adjust accordingly. We could make recommendations, but ultimately you will be the best judge of what the appropriate pace should be. Let your body be your guide. If your training runs start to feel flat and require extra effort, then this is a sure sign that you need to adjust the pace and/or mileage. But to help you out, lets say you plan for 6 training days a week. You could consider something like the following:
Hard-Easy-Moderate-Off-Hard-Easy-Moderate-Off
A hard day might be a quality tempo run with hill repeats afterward or a quality long run of 10 miles with the first 2 miles easy, 6 miles at moderate/hard pace, last 2 miles easy. If you only want one hard day a week, tnen you could substitute that with another moderate day. Good luck.
you can probably improve your times and have a better chance of getting into college if you do some high mileage, but you might burn out. but if the goal is to run fast in high school to get some attention for colleges. do some high mileage unless you are already successful at low mileage. good luck.