Post your plan for your winter base training.

30 mpw, sub 4mile

sub 8 3k

each week 5x400 and 12x200

lift weights two days each week and day off running on lifting days (2 per week)

Run 3 days a week

9MPW (To come off an injury)

Move to 5 days a week

25mpw

1600m goal 4:45 3200m goal 10:25

Does low mileage help stop from getting injured? I'd like to know.

Most collegiates and elites believe so, some go low mileage or just lower and swim/bike/other cardio type workout their way to get more minutes of training in.

And for me: no more than 40 mpw, mostly around 30. 1 long run, 1 tempo, 1 fartlek or cruise interval day. strides or hill sprints 2 or 3 times a week.

50+ mpw to start, building to 70+ mpw.

<150hravg.

Running 6-7 days a week with 1 or 2 doubles depending on my work schedule.

Nothing but easy runs (with hills a given where I live).

Would like to go <1:30 Half-Mar in April.

800 - 10k on the track.

~120 miles a week. One 20 mile long run each week. One 11 mile tempo each week. One 15 mile progression run each week. Hope to be right around 31:00 for 10k. 15:00 for 5k by the end of track season.

what are you running now and what pace on the other days?

My goal is also a sub 4 mile next summer (i only have 2 times to try) and a sub 14 5000 meter in running.

Now 50 - 60 miles a week running going to be 60 to 70 miles miles a week. But i also swim 20 000 meters a week.

Long run 10 miles all other runs 4 - 6 miles. Current pace is 6.05 to 6.30 per mile on all my runs and on 2 runs i go 5.15 to 5.25 per mile. My first speed work starts next week (probably kilometer reps at 3.00 per kilometer).

I also go to the gym twice a week.

Winter of malmo

Been averaging around 60 for the last 5 months, with 5 weeks at 68.

I'm thinking about spending Dec, Jan, Feb for base. March & April will be getting ready for goal half marathon early May. Mileage would progress something like:

70, 70, 70, 58

75, 75, 75, 63

80, 80, 80, 67

85, 85, 85, 71

During that time, I'll probably use a Lydiard format, and use Joe Friel HR zones with Daniels pace guidelines to control intensity.

Planning on doubles (10-12 weekly runs).

Goal race will be a Half Marathon, but I hope to do well from 5k up to Half Marathon distances.

Suggestions/critique are welcome, and this is still a work in progress...

If I did the math right I have 8 weeks to train.

I've been doing 60 mpw pretty consistently for a while so I want to get comfortable with 70.

First week will probably be around 55, then 60-65 for 3 weeks, then hopefully 4 weeks at 70-75.

Will take every second Monday off probably, depends on how I feel. Probably through in strides 3-4 times a week if I can nut up and deal with the cold.

Maybe a few light workouts (8x400m at 5k with 4 & 8 being FAST, 4x1k @ 5k pace w/ 800m rest) nothing hard, just keep my legs moving.

Coming off a failed sub 1:30 half try.

Oct 18-Nov 7 - 40ish mpw, strides 1x a week

5x45 min

1x30 min

1x60 min

Nov 8 - Nov 28 - 45ish, strides 2x a week

4x45

1x30

1x60

1x75+

Nov 29-Jan 2 - 50ish, strides 3 a week

4x45

1x60

1x70+

1x90+

Jan 3-Jan30 - 55ish, strides 3x a week, tempo every other week

3x45

2x60

1x70+

1x90+

Jan 31-Feb 28 - 60ish, strides 3x a week, tempo every other week

2x45

2x60

2x75+

2x90+

Putting away the Garmin for the most part, just hit start on the regular watch and stop it when it's over. Going with a Badger miles concept of 7:50 a mile. I usually get down faster than that but I don't want to push the pace and it's less pressure. After February, I'll see about doing a race, maybe go to running an hour a day to stay on the 60ish mpw track.

Ran a fall Marathon. Recovering and building to :

M - 60min

T - 90min

W - 60min

Th - 90min

F - 60min

S - 120min

Su - Mtn bike 2-3hrs, hilly (I'm 40yrs, gotta rest the joints)

All running easy to moderate pace. Nothing faster than AT Tempo.

Track racing spring summer - Steeple, 1500m, 5k. Speed work starts Feb for a July peak.