I am trying to get in 60 mpw and I wanted some suggestions on good amounts to run a day to get 60 mpw.
I want to do some weeks of 60 mpw on 6 days and others with 60 mpw on 7 days.
Singles or doubles only are good or just a mix of them.
I am trying to get in 60 mpw and I wanted some suggestions on good amounts to run a day to get 60 mpw.
I want to do some weeks of 60 mpw on 6 days and others with 60 mpw on 7 days.
Singles or doubles only are good or just a mix of them.
7 days:
12
7
3,7 double
8
8 or 4,4 double
9
6
6 days:
13
8
4,8 double
8
3,6 double
10
0ff
m 10 miles in doubles
t 10 in doubles
w 8 miler
t 10 in doubles
f 10 in doubles
s 12 miler
s rest
easy. run hard when it feels good. slow when you feel like shit.
60 miles to do what? If it's the marathon, then I would not do any doubles. If it's a 5K, maybe some doubles...
Best schedule I have for that goes:
M-12
T-6
W-6
Th-12
F-6
Sat-14
Sun-4
It's nicely repeatable from week to week and depending on your history/goals you can break up one or two of the 12 mile days into doubles. I'd say it wouldn't be the worst idea to get to the point in which at least one of the 12 mile days and definitely the 14 mile day are done as singles though. The more days you can do in singles then the easier it will be getting to 65-70 in a few months or whenever.
14
8
7
7
10
6
8
when i hit around 60 that is around what i do, 14 mile long run, with a 10 mile run in there also, and consider 6 the "easy" day
m 10
t 7
w 13
t 6
f 4
s 20
s rest
Based on a RW marathon training schedule from many years ago. Has worked well for 25+ years.
I focus on half marathon racing and run 60-65 a week in singles. I live in the midwest but have access to an indoor track on Mon, Wed and sometimes Fri so I do my faster stuff then during the winter. This is how I structure most of my weeks.
Sat - 9 miles easy
Sun - 14-18 miles; sometimes picking it up towards end and/or strides
Mon - 9 miles including fartlek or intervals
Tues - 8 miles easy
Wed - 12 miles including 3-7 miles threshold; sometimes strides - This is usually my toughest training day
Thurs - cross train or completely off
Fri - 6 miles easy; sometimes hill surges
A few tiems I did:
10
9
10
9
8
14
No doubles. Even if you run 5ks, you shoud lstill eb able to do at least 60 mpw in singles. As you get past though, maybe move to doubles and then finally to 7 days per week.
I just find that a full day off works great for me.
I like your schedule. I also like to take a day off.
???afoehasappeared??? wrote:
A few tiems I did:
10
9
10
9
8
14
No doubles. Even if you run 5ks, you shoud lstill eb able to do at least 60 mpw in singles. As you get past though, maybe move to doubles and then finally to 7 days per week.
I just find that a full day off works great for me.
M - 5 easy
T - AM: 3 or 4 PM: 8 or 9 (including wu, cd, strides, workout)
W - 9 steady
Th - 5 easy
F - AM: 3 or 4 PM: 8 or 9 (including wu, cd, strides, workout)
Sa - 5 easy
Su - 12 steady
Two workouts, two long steady distance runs, 3 easier days.
This is kind of a ridiculous question, but I'll bite anyway:
Sun: 6mi easy
Mon: 8mi easy
Tues: 10mi w/ workout (or 4/8 double w/ workout)
Wed: 6mi easy
Thurs: 4/6 double w/ tempo/moderate
Fri: 8mi easy
Sat: 12mi easy
Total: 60mi
This is my standard-ish week. When I'm running more miles (~70), I add most of it in on the workout days and long day (Tues/Thurs/Sat). When I'm running less miles (~40), I cut out doubles and shorten the workouts/long run.