Can someone help me build a base from 30mpw to 50mpw?

kesako wrote:

- Goal is to improve marathon time, I am happy with 5k and 10k speed

Then you should do more than 30-50. You have to respect the Marathon, 26.2 miles is an awful long way to race.

Would you like a coach and a training program? If so, post your e-mail up!

J.O. wrote:

Then you should do more than 30-50. You have to respect the Marathon, 26.2 miles is an awful long way to race.

Well while I do agree with that, I need to take it step by step so I don't get injured...if it goes well yeah I'd love to run 60mpw but given my experience isn't it too soon?

Note: after my 40 mile week last year, got injured and ran a total of 18 miles (in 3 runs) during the last 2 months before the marathon. Still made it through the 26.2 okay with revised time goal so if I can train properly this year with a base of 50mpw that'd be a large improvement already!

What was your injury?

I doubt that more mileage will injure you if you do it properly. 70 mpw is only 10 per day average, nothing to fear.

To go from 30 to 50 per week, you need to add 20 miles. How was that such a hard problem to solve that you needed help from us?

30 minutes is basically an off day, so you don't need 2 other days completely off. make those off days 50 minute days and you're already in the mid 40s

I think the best way to build mileage is to vary it each week, so you aren't trying to build mileage every week. This gives your body and mind time to adapt.

Found two interesting resources that might make sense together:

* Monday: Easy run followed by strides

* Tuesday: Fartlek and strength work

* Wednesday: Medium long run

* Thursday: 20-minute tempo at half marathon pace plus warm-up and cool-down.

* Friday: Easy run and strength work

* Saturday: Long run

* Sunday: Easy run

(cf.

http://runningtimes.com/Print.aspx?articleID=18284

)

With this distribution of mileage:

(at 40mpw)

*Mon: 15% - 6 miles - (3rd Longest)

*Tue: 10% - 4 miles - (Recovery)

*Wed: 18% - 8 miles - (2nd Longest)

*Thu: 12% - 5 miles - (4th Longest)

*Fri: 10% - 4 miles - (Recovery)

*Sat: 25% - 10 miles - (Long)

*Sun: 10% - 4 miles - (Recovery)

(progressing towards 60mpw)

*Mon: 15% - 9 miles - (3rd Longest)

*Tue: 10% - 6 miles - (Recovery)

*Wed: 18% - 11 miles - (2nd Longest)

*Thu: 12% - 7 miles - (4th Longest)

*Fri: 10% - 6 miles - (Recovery)

*Sat: 25% - 15 miles - (Long)

*Sun: 10% - 6 miles - (Recovery)

Adapted from

http://jaredmcqueen.com/base-plan.html

Thoughts?

Well, I am not a coach, but I prefer 1 day off per week (two seems like too much). And for 40 mpw (which is about my normal sometimes a litle higher), I really prefer:

M--off

T--8

W--5

Tr-8

F-5

S-10

S-5

That may be wrong for lots of reasons (including not enough variability) but it works for me. If building from 30 to 40, just add 1 mile per week to the 3 longer runs (totaling 3 total miles more each week) keeping the shorter runs at 4-5 (for recovery), or at least that's what I would do. Increase for 2-3 weeks, then take a recovery week where you run half your mileage. Then start where you left off. Shouldn't take long. And it's not a big deal. If your old injury comes back, then back off.

Just run easy all week.

Remove OFF

Take your daily mileage and add 5 miles per day. Then subtract 5 miles per day. Then add 20 divided by 7 to each day's mileage. Voila!