I've been at 60-70 mpw for a while, my PR's are 16:00 5k and 34:00 10k. I'd like to know how other peoples PR's changed when they went from 60-70 to 80+ mpw.
I've been at 60-70 mpw for a while, my PR's are 16:00 5k and 34:00 10k. I'd like to know how other peoples PR's changed when they went from 60-70 to 80+ mpw.
same here...
lunarlover89 wrote:
same here...
What are your current PR's?
I am also around 70-75, planning on building to 90 this spring.
basically high 16s to low 16s
like the other guy said, high 16's to low 16's.
You will probably go to mid 15's in the 5k, and your 10k should drop dramatically to be more inline with your 5k.
this is all assuming that it goes well for you, nothing is guaranteed.
Sounds great, anyone go higher with their mileage and see more dramatic improvements? I probably wont go much over 80 for another year or so, though.
Guess I'll be the first to actually reply.
PR's at 70ish per week- 26:52 xc 8k, 15:45 5000
After a spring and fall at about 85ish with a few higher weeks at 90-100, this fall I went 26:02. Haven't had a chance to race 5000 yet (will this spring), but my goal will be sub 15, which I think is very attainable.
For me personally I ran worse when I started averaging over 70 miles per week. Ran 23:07 for 8k, low 29's for 10k and 48:37 for 10 miles averaging around 65 miles a week. Never ran faster by increasing my mileage, but I am sure I am in the minority on this one. Most people will improve, especially if they give enough time to adapt to the higher mileage.
wow... wrote:
Guess I'll be the first to actually reply.
PR's at 70ish per week- 26:52 xc 8k, 15:45 5000
After a spring and fall at about 85ish with a few higher weeks at 90-100, this fall I went 26:02. Haven't had a chance to race 5000 yet (will this spring), but my goal will be sub 15, which I think is very attainable.
Nice work, 50 seconds in the 8k is solid. Taking 45 off the 5k might be a bit harder, but you have a lot of time before track is over.
Maximus wrote:
For me personally I ran worse when I started averaging over 70 miles per week. Ran 23:07 for 8k, low 29's for 10k and 48:37 for 10 miles averaging around 65 miles a week. Never ran faster by increasing my mileage, but I am sure I am in the minority on this one. Most people will improve, especially if they give enough time to adapt to the higher mileage.
Wow! That's a lot of natural talent.
Fall (Jr HS): 50mpw- 17:35 5k XC
Winter (Jr HS): 60mpw- 10:00 3200
Fall (Sr HS): 90mpw- 16:10 5k XC
Winter (Sr HS): 85mpw- 9:20 3200
Fall (Fr. NCAA): 85mpw- 25:20 8k XC
From my experience bumping the mileage most definetely helps. I'll most likely gravitate around 85mpw for the next couple seasons.
low 16s off of 50-55 QUALITY miles per week (last track season), but i ran 70+ consistently for 13+ weeks this summer and my xc season was a total flop. My coach wants me around 80-85 during the winter to come out strong for outdoor...im just looking to see how 80+ mpw has helped others.
lunarlover89 wrote:
low 16s off of 50-55 QUALITY miles per week (last track season), but i ran 70+ consistently for 13+ weeks this summer and my xc season was a total flop. My coach wants me around 80-85 during the winter to come out strong for outdoor...im just looking to see how 80+ mpw has helped others.
So if I am understanding this correctly, you ran worse by increasing your mileage from 50 to 70 and now you are being told to increase it to 80. For most people it takes awhile to adjust to an increase in mileage. If you flopped this fall by increasing so much, why would you want to increase more. Why not keep it at 70, let your body adjust and see what happens this track season. I think most people will agree that an increase in mileage can help a runner improve, but it is how quickly that mileage is increased and what other changes occur that also have to be factored in. I have seen runners adapt to higher mileage almost immediately and others take months or even years before adjusting. You may be one that takes a little longer. Not a problem, but it means you need to be patient and listen to your body.
maximus,
the mileage increase was pretty gradual, id say i did at least a year of 55-65 before jumping to 70 and i did very little workouts during that 70 mpw stint- just steady mileage. I agree with your logic that it makes no sense to move up to a higher amount of mileage if i didn't work for me before, however unfortunately i am at the mercy of my coach...
yeah i'd stick to your mileage until it starts working for you
lunarlover89 wrote:
maximus,
the mileage increase was pretty gradual, id say i did at least a year of 55-65 before jumping to 70 and i did very little workouts during that 70 mpw stint- just steady mileage. I agree with your logic that it makes no sense to move up to a higher amount of mileage if i didn't work for me before, however unfortunately i am at the mercy of my coach...
Well hopefully you have a coach that will sit down and talk with you about your training and work together on finding the correct training for you. So much of training is trial and error, finding out what works or doesn't work for you. The best coaches understand there is not just one way to train people and hopefully he will realize that you might be another year or two away from that kind of mileage. If he doesn't, then just be very careful to decrease the intensity while increasing the mileage. That was my biggest mistake was increasing my mileage while keeping up the same intensity. My body wasn't ready for that.
freshman 26:32 xc 8k 60 per wk
freshman 15:30 track 5k 32:23 10k 70 per wk
sophmore 25:57 xc 8k 80 per wk
sophmore 14:58 track 5k 31:48 80 per wk
then did a base of 100 after soph yr and dropped to 80 to race for the season. i improved in everything 800-10k except the 5k but was around 10sec off 4 or 5 times.
Freshman: 70 mpw, 26:30 8k
Soph: 75 mpw, 26:20 8k
Junior: 80 mpw avg., 26:00 8k
Senior: 90 mpw, 25:20 8k
This is on the same course so they should be comparable enough. Those are just what I think I averaged, and base phase was usually higher than what I wrote.
gamblin Eddy wrote:
Freshman: 70 mpw, 26:30 8k
Soph: 75 mpw, 26:20 8k
Junior: 80 mpw avg., 26:00 8k
Senior: 90 mpw, 25:20 8k
This is on the same course so they should be comparable enough. Those are just what I think I averaged, and base phase was usually higher than what I wrote.
I am definitely for increased mileage for some athletes, but please keep in mind that even if you had kept the same exact mileage from freshman year to senior year, you would still most likely have seen considerable improvement. I have had athletes improve up to two minutes in an 8k over the course of 4 years without increasing their mileage. Just being 4 years older and having 1000's of extra miles under their belts will increase just about anyones fitness level, especially if they stay healthy and don't end up missing training. Too many times runners want to increase their mileage because they think they should, then end up injured and ultimately do less total mileage than if they had stayed at their previous training mileage.