This is what me and my teammates are doing this winter, for 8-12 weeks. Our pr's range from 25:30 to 26:30 for 8k. We want to run anywhere from 14:50 to 15:20 for 5k, and 31:00/32:00 for 10k.
This is what me and my teammates are doing this winter, for 8-12 weeks. Our pr's range from 25:30 to 26:30 for 8k. We want to run anywhere from 14:50 to 15:20 for 5k, and 31:00/32:00 for 10k.
ian edwards wrote:
This is what me and my teammates are doing this winter, for 8-12 weeks. Our pr's range from 25:30 to 26:30 for 8k. We want to run anywhere from 14:50 to 15:20 for 5k, and 31:00/32:00 for 10k.
Ian, keep it below 120 if you want to actually run a race this spring. Otherwise you'll be sitting around sulking with basically diarrhea on your wrist.
Best of luck, pal.
I ran over 100 mpw for winter training my senior year and paid the price. You’re not fast, neither was I, and what you are proposing is over training for your current fitness level. I wouldn’t go over 90 mpw and simply train smarter not harder. Here is my experience my last two years of both HS and college from winter through track
HS:
Jr. Year winter: 50 mpw
Track pr: 4:28
Sr. Year winter: 80 mpw
Track best: 4:32
College:
Jr. Year winter: 85-90 mpw
Track pr’s: 1:54, 3:54, 9:11, 15:12
Sr. Year winter: 105 mpw
Track best’s: 1:55, 3:55, 9:13, 15:18
I went on to be a volunteer assistant and another school while doing grad work. Their team was doing fewer miles but their workouts were the same pace, rest and volume as my college team. Mind you they had 2 sub 9 guys, one at 8:3x, two sub 14’s, and 3-4 sub 3:50 runners. My conclusion was we over trained, rarely rested and ran many of our workouts at race pace.
Train smarter not harder.
Westcoast
I think mileage like that is fine for college runners so long as you have experience running 100+ a week for a few months. How much over 100, should determine how high in that range you go. In short, don't make too big of a mileage jump.
We'll be running far less than 120 when it's time to race.
And I forgot to mention, the majority of our runs will be between 7:30-8:30 pace, with a fast long run each week.
ian edwards wrote:
This is what me and my teammates are doing this winter, for 8-12 weeks. Our pr's range from 25:30 to 26:30 for 8k. We want to run anywhere from 14:50 to 15:20 for 5k, and 31:00/32:00 for 10k.
Suggest you don't put a number on it just run twice a day maybe 5 & 8-10 Once on Sunday 12-15.
Just log the runs until you get comfortable with the routine and let your body tell you when you can push it a bit and when you need to go easier.
Happy running:)
marathoner223 wrote:
I think mileage like that is fine for college runners so long as you have experience running 100+ a week for a few months. How much over 100, should determine how high in that range you go. In short, don't make too big of a mileage jump.
I feel the same way. We have experience with mileage. Everyone has ran 80-90 a week consistently for about 10 weeks leading up and going into the xc season. I had 10 weeks over 100 with my highest week at 140.(right before the season started)
We just really want to improve, and continue to improve throughout college.
I think thats a good way to do it. I'm not elite or anything by any means, but the kind of improvements I got when I went from 70 to 100 over a few months and then again from 120 to 140 over 3 months, really amazed me. It was after college for me, but I didn't get injured, was able to race and do workouts without lowering my mileage much (maybe 10-15 miles shorter during race weeks), and didn't get stale.ian edwards wrote:
marathoner223 wrote:I think mileage like that is fine for college runners so long as you have experience running 100+ a week for a few months. How much over 100, should determine how high in that range you go. In short, don't make too big of a mileage jump.
I feel the same way. We have experience with mileage. Everyone has ran 80-90 a week consistently for about 10 weeks leading up and going into the xc season. I had 10 weeks over 100 with my highest week at 140.(right before the season started)
We just really want to improve, and continue to improve throughout college.
I've put up 140 mile weeks over a long period and Hodgie-san is right on the money.
Don't go for numbers, just run twice a day, and the big mileage will come as fitness improves.
I'd also suggest doing some tempo runs throughout the week.
Let me get this straight. The plan is to jump from consistent 80-90 mile weeks to consistent 120-140 mile weeks in one season? Do you really want to get better or are you just wanting to tell people about how you "really went for it this season but it didn't quite pan out" after all of you inevitably end up overtrained or with stress fractures . Building milage requires patience, if you actually want to improve throughout college you need chill the f*** out and not try to make huge leaps overnight.
marathoner223 wrote:
ian edwards wrote:I think thats a good way to do it. I'm not elite or anything by any means, but the kind of improvements I got when I went from 70 to 100 over a few months and then again from 120 to 140 over 3 months, really amazed me. It was after college for me, but I didn't get injured, was able to race and do workouts without lowering my mileage much (maybe 10-15 miles shorter during race weeks), and didn't get stale.I feel the same way. We have experience with mileage. Everyone has ran 80-90 a week consistently for about 10 weeks leading up and going into the xc season. I had 10 weeks over 100 with my highest week at 140.(right before the season started)
We just really want to improve, and continue to improve throughout college.
Marathoner223, what were your PR progressions from 70 to 100 and then 120 to 140? I'm curious because I am currently at 70 most of the time.
Hard in the Paint wrote:
I've put up 140 mile weeks over a long period and Hodgie-san is right on the money.
Don't go for numbers, just run twice a day, and the big mileage will come as fitness improves.
I'd also suggest doing some tempo runs throughout the week.
As of right now we just have the longrun(15-18 miles) and tempo combined as one run. We might add another shorter tempo(10 mile) after a few weeks.
Yeah, don't sacrifice a moderate tempo run a week and some core speed 150s/ 200s during base phase for an extra 20 miles. If you want to be developing your aerobic system you need some 5 to 10 mile tempos (maybe longer with your mileage). ANd you need to sprints to hold on to the paces that actually mean something.
jamaicanmecrazy wrote:
Let me get this straight. The plan is to jump from consistent 80-90 mile weeks to consistent 120-140 mile weeks in one season? Do you really want to get better or are you just wanting to tell people about how you "really went for it this season but it didn't quite pan out" after all of you inevitably end up overtrained or with stress fractures . Building milage requires patience, if you actually want to improve throughout college you need chill the f*** out and not try to make huge leaps overnight.
Not exactly. The 80-90 week guys are moving up to 120 a week. I'm really the only one moving to 140 a week(not every week), and I've done 140 for a week before all at a slow pace. We're all basically jumping our base mileage up by 30 a week.
bump, marathoner223, can you tell your progression on moving up to different mileage levels?
This is a blatant example of training to train, not training to race. Trade smart, not so that you can brag about your training. I've taken both routes, and the later lead me to a stress fracture that sidelined me for 4 months.
Hodgie-san wrote:
Suggest you don't put a number on it just run twice a day maybe 5 & 8-10 Once on Sunday 12-15.
Just log the runs until you get comfortable with the routine and let your body tell you when you can push it a bit and when you need to go easier.
Happy running:)
This is all you need to know. If you want higher mileage, extend the long run a bit, do a longer run during the week, or up the morning runs a bit. But, your body is your best coach. Don't force it. Maybe do some core, drills, and strides too, but don't be obsessive about it.
How have the last 10 dumb training plans you have posted on letsrun worked out for you?
ian edwards wrote:
This is what me and my teammates are doing this winter, for 8-12 weeks. Our pr's range from 25:30 to 26:30 for 8k. We want to run anywhere from 14:50 to 15:20 for 5k, and 31:00/32:00 for 10k.
You need to do some hills and/or strides a couple of times a week or you'll probably lose some basic speed.
Anyway, your goal times don't seem very ambitious. Someone who's already run 25:30 should probably be able to run about 14:50 without making a huge jump - if you're going to train big why not aim big?
When I ran sub 15 I had about 10-12 weeks over 100 miles and the week of the race was 110.
I say go for it.