Can anyone give me a breakdown of what a 100 mile week looks like in terms of miles per day, intensity, and times of day run?
Can anyone give me a breakdown of what a 100 mile week looks like in terms of miles per day, intensity, and times of day run?
I run a bit over 100 every week but only in the mountains and train for ultras.
This has been my week so far
Sunday- nice and easy 16 mile run (4,000ft of climbing)
Monday- 9 miles am 9miles pm (3,000 ft climbing)
Tuesday- 16 miles am (4,000ft of climbing) 6 miles (flat dirt path tempo)
Wed- 9 miles super easy (2,000ft of climbing)
Today- I am doing the same as Tuesday
Friday- will be the same as Monday
Saturday I am committed to running with a group. Probably get in 15 or so.
My focus is on climbing. I do at least 20,000+ feet of climbing a week.
very cool! interesting to see the breakdown. I want to increase my milage significantly, but I still don't think i'll touch 100 mpw. my primary issue is finding the time to run at this point and still work and spend adequate time with the family.
This is my basic week structure. I run by time, but most of my recovery runs are around 7 minute pace so I usually just take the time and divide by 7.
Not racing:
Su-2 hours, so 17-18 miles
M- 35-40 morning (5-6), 70-75 and strides pm (10-11)
T- 35-40 morning (5-6), Workout usually 5-6 miles in volume, cool down long enough to make it 10
W- 1:30 in the morning (12-13); 30 easy shakeoutevening
Th-35-40 morning (5-6), 70-75 and strides pm (10-11)
F-35-40 morning (5-6), Workout again, 5-6 miles, cool down long enough to make 10
Sa-35-40 morning (5-6), 70-75 (10-11) evening.
This is more than 100 I think, but I usually take one shorter day every week-6-8 miles real easy when I feel like I need it. I rarely count miles so I don't really know what it adds up to exactly.
When I'm racing It's basically the same but I run 5-8 fri, race saturday and get about 12 in on race day, so high 90's to 100 when racing. Less at the end of the season when tapering.
M- AM: 5 very easy
PM: 30 min warm up, some type of intervals/hill repeats/tempo, 20 min cooldown (11-14 miles total)
T- AM: 5 very easy
PM: 8-10 easy
W- AM: 5 very easy
PM: 30 min warm up, some type of intervals/hill repeats/tempo, 20 min cooldown (11-14 miles total)
Th- AM: 5 very easy
PM: 8-10 easy
F- AM: 5 very easy
PM: 6-8 easy
Sa- AM: Race or long steady paced run (12-18 total)
Sun- AM: 5 very easy
PM: 8-10 easy
Forgot to add this, but it may not be too important anyway. As a general rule of thumb I try to run 1:50-2:00 hours every day.
Radcliffe recommends marathon pace all the time, don't run every day, doubles and triples are fine.
M- 7am 7 miles MP, 12 pm 9 miles MP, 5 pm 3 miles MP
T - massage, stretching
W - 7am 12 x 1 mile hill MP, 5 pm 10 miles MP
T - 7 am 8 miles MP, 10 am 6 miles MP, 2 pm 10 miles MP, 6 pm 5 miles MP
F - yoga, drills
S - 9 am 30 miles MP
S- sports psychologist, aromatherapy
aromatherapy? wtf?!!
Here's a three week stint from my log: It looks harder/more exhausting than it actually is.
Week One: (108 mi.)
M: 12 relaxed
T: 15 a.m., 6 p.m.
W: 9 a.m., 11 p.m.
T: 16 a.m., 6 p.m.
F: 8 easy
S: 15 (workout)
S: 10 relaxed
Week Two: (100 mi.)
M: 0
T: 13
W: 17 hard
T: 8 a.m. easy, 12 p.m.
F: 15 steady
S: 9 a.m. easy, 11 p.m. fairly hard
S: 6 a.m., 9 p.m.
Week Three: (105 mi.)
M: 15 - workout
T: 14 a.m. pretty hard, 6 p.m. easy
W: 6 a.m. easy, 12 p.m. (couple short races)
T: 14 a.m. easy, 4 p.m.
F: 6 (sore as hell)
S: 8 (hungover)
S: 16 a.m., 4 p.m.
16 AM
Please tell me you are a full time athlete or a student.
I couldn't do anywhere near that and then go to work!
20
7
16
15 (5, 10)
15 (5, 10)
15 (5, 10)
12
M-Sa 7am 7pm
Su 16
30miles at Marathon pace? Hmmmm...
All singles:
Sunday: 24, miles 12 to 22 and 10 mile race pace
Monday: 15 miles at MP
Tuesday: 15 miles at HM
Wednesday: 20 mile progression, starting at MP ending at 3k pr pace
Thursday: 15 miles at MP
Friday: 15 miles at MP
Saturday: 10 x 2 mile at 2 mile PR pace, 100m stride between each.
there is only real man on this board and he does singles like a bad ass! dubles are for little girls
insaneboss wrote:
All singles:
Sunday: 24, miles 12 to 22 and 10 mile race pace
Monday: 15 miles at MP
Tuesday: 15 miles at HM
Wednesday: 20 mile progression, starting at MP ending at 3k pr pace
Thursday: 15 miles at MP
Friday: 15 miles at MP
Saturday: 10 x 2 mile at 2 mile PR pace, 100m stride between each.
why not do that 10x2mi at 1 mile PR pace? step yer game up
I am not at your bossness yet :(, it makes me sad on the inside. I will run 5 x 5 mile repeats at 800m WR pace to get at your level.
Here's mine from the last season I was healthy:
Sun: 8 medium, felt fast
Mon: 14 4x800 2:25-2:35ish, 70 min cooldown.
40 min evening run
Tue: 18 6 mi. part of interval workout. felt sick.
70 min + 3 mi. to practice, 70 min at practice w/ 7x3 min pick-ups
Wed: 13 50 min w/ hill pick-ups. barely moving.
45 min very easy
Trs: 20 12 6x mile on roads, run back to start
70 min slow
Fri: 15 55 min
20 min fartlek, 2+ warm-up and cooldown
Sat: 12 ~90 min easy
Total: 100
This was 2 1/2 weeks after not running at all, so most of this felt very sluggish. I dropped the mileage when races started and picked up the paces later in the season.
IMO best way to run your first 100+ mile week
later on try doing it on singles for man points
sunday: longrun 17-20 done mostly faster than 7min pace
monday: am 4-5 pm 9-12 (seventy to eighty minutes on feeling)
tuesday: strength based workout totals 12 usually
wednesday: am 4-5 pm 9-12 (same as monday)
thursday: am 4-5 pm 9-12 (same as wednesday/monday)
friday: 7-12 (7min pace, length based on point in season)
saturday: race (8k), go for long cool down 12-14
at the end of the week you receive a certificate in the mail that reads:
congratulations, you're on your way to becoming a man
10/5
8/4
10/5
12/6
10
22
8
Start this pattern running super easy and then gradually build in some pace every other morning run. Long run should generally be pretty strong. Afternoon runs are always easy. I managed to hang on to this for two months and started mixing in a threshold-ish effort and a progressive run twice a week towards the end. Doing 100 mile weeks really brought my running out of a plateau and onto a whole new level. Minuses were falling asleep at 8:30. Taking 3 hour naps after the long run. Clothes did not fit because of the weight loss. Key is to abandon all pride and just jog easy instead of always needing a 6 or 7 in front of your mile pace.