Two hard track sessions that equal 9miles each(includes warm up and cool down).
Two hard track sessions that equal 9miles each(includes warm up and cool down).
Very carefully
I would use a period at the end.
sun-12 miles hard
mon am-6 miles
mon pm-20 X 400 with 30 second rest
tue-am-3 miles all out
tue pm-100,200,200,400,500,600,500,400,300,200,100
wed am-2 easy 40 strides
wed pm-1 up 6 tempo 1 down
thu am-6 miles moderate
thu pm-36 X 200 with 30 second rest
fri am-4 easy
fri pm-off
sat am-4 easy
sat pm-race
Warmup 2 miles and cooldown 2 miles before each workout or race.
milerdispiser wrote:
Two hard track sessions that equal 9miles each(includes warm up and cool down).
Monday:(15) AM 30min PM 70 minutes + 6x100 strides
Tuesday:(9) 9 mile track workout
Wednesday: (12) 80min run + 2x{3x200 @ 3k, mile, 800 pace)
Thursday:(6+) 45min easy + 4x100 strides
Friday:(9)( 9 mile track workout
Saturday:(15) AM 30min PM 70 minutes + 6x100 strides
Sunday: (15) 90-100mintues long run
This is about an 80 mile week, to make it 85+, add 20 minute AM runs before each workout.
Best of luck, what are you're PR's?!
Why would a miler run 80-85 miles a week anyway?
Why?!^ He wants to be faster then you!
Monday: 4AM / 8PM
Tuesday:AM 6 mile Cut down tempo/ PM 8x300 cut down
(6:00,5:50,5:40,5:30,5:20,5:10)
Wednesday: 4am / 8PM
Thursday: 5-6 miles at 5:50-6:00 pace / 8,6,5,4,3,2,1 @ mile pace
Friday: 4AM / 8PM
Saturday: Workout, 5xmile FAST (4k-5k pace)
Sunday: 90min easy (12-13 miles)
Assuming you're Monday, Wednesday, Friday and Sunday are all 12 miles, thats 48miles in easy days. You could keep the 12 miles a day up on workout days but it more likely that Thursday will be closer to 14 and the other 10 but this about an 84 mile week with warmups/cooldowns.
Santa is coming to town wrote:
Why would a miler run 80-85 miles a week anyway?
Because on LR its more important to log a ton of miles than to actually run 1M fast.
I run 85/90 per week (peaks) off-season/XC season, 70 in the true track season . I structure as follows but please consider my 800m is garbage when compared to my 3k/5k.
Mon/Wed: 4 + 9 mile easy doubles.
Tue/Thu: 4 + track/hills/tempo reps/tempo (between 3-5 miles effort, total 8-10 miles)
Fri: 9 mile easy.
Sat: 12-15 miles with long/steep hills (3 min effort) but not flat out - strength building session.
Sunday: 14-18 miles
In summer I drop Sunday down a few miles and do something a bit sharper and shorter on a Saturday (and race more so a few more easy days).
My weekly schedule is always based off of:
60 min
90 min
60 min
90 min
75 min
70 min
120 min
Add doubles to reach mileage goals
Last week:
8 plus strides
12 6 by mile w/o
8/5 double easy
13 plus strides
11/5 double with fartlek in the am
10 easy
17 at a good pace (for me 6:30-ish)
Aquafina wrote:
Santa is coming to town wrote:Why would a miler run 80-85 miles a week anyway?
Because on LR its more important to log a ton of miles than to actually run 1M fast.
10/10
It's true. If some great runner comes out and says they he ran X (insert great time and performance here) but he did it on 50-60 miles per week, everyone will not only claim he'd be faster if he ran more, they'd accuse him of lying about his weekly totals.
M - 8 easy
T - AM: 5 easy
PM: 3 mile w/u, 4 x (3 x 400m @ mile pace) 100m slow jog between reps 3 min rest between sets. 3 mile c/d
W - 8 easy + 8 x 100m strides
Th - AM: 5 easy
PM: 3 mile w/u, 2 x(800, 600, 400) 1 min rest between reps, 5 min between sets. 3 mile c/d
F - AM: 5 easy
PM: 8 easy
Sa - AM: 5 easy
PM: 8 easy + 8 x 100m strides
Su - 12-15 mile progressive finishing the last 2-3 miles hard.
Santa is coming to town wrote:
Why would a miler run 80-85 miles a week anyway?
Ask Steve Scott.
Go ahead and ask Steve Scott. Then ask:
The guy who broke Scott's AR on 60-70 peak;
The guy who ran 3:30 last summer on 40-50 (Wheating)
The guy who ran 3:26 of 50-something and won 4 medals in the last 2 WC;
The only other guy to run 3:26, the coach of whom told Athletics Weekly that he was running 75mpw at the time;
The guy who beat Snell as a teenager on 55-60mpw (Ryun)
The only guy to win the Olympic 1500 twice...on ~60mpw, counting warmups (Coe)
...
If you think it's really about mileage, you don't know much about middle distance.
coach d wrote:
...
If you think it's really about mileage, you don't know much about middle distance.
yeah dont you know that EVERYONE should run 120-140 mpw?? C'mon man, that's LR common knowledge.
coach d wrote:
Go ahead and ask Steve Scott. Then ask:
The guy who broke Scott's AR on 60-70 peak;
The guy who ran 3:30 last summer on 40-50 (Wheating)
The guy who ran 3:26 of 50-something and won 4 medals in the last 2 WC;
The only other guy to run 3:26, the coach of whom told Athletics Weekly that he was running 75mpw at the time;
The guy who beat Snell as a teenager on 55-60mpw (Ryun)
The only guy to win the Olympic 1500 twice...on ~60mpw, counting warmups (Coe)
...
If you think it's really about mileage, you don't know much about middle distance.
are you for real? almost everyone you listed ran close to, if not more than, 80-85 mpw in the off-season... who gives a rat's ass what their mileage was during the racing season...
I had my best success using the following week.
Mon AM 4 miles easy
Mon PM 8 miles (2wu, 4 miles of varing fast stuff, 2cd)
Tue AM 4 miles easy
Tue PM 4 miles easy + 30 minutes of strength training
Wed AM 4 miles easy
Wed PM 8 miles medium + drills
Thr AM 4 miles easy
Thr PM 8 miles (2wu, 4 miles of varing fast stuff, 2cd)
Fri AM 4 miles easy
Fri PM 4 miles easy + 30 minutes of strength training
Sat AM 4 miles easy
Sat PM Wed PM 8 miles medium + drills
Sun AM 16 miles medium
Every forth week or so I cut everything in half and run just a race on Saturday. 5Ks early on then some underdistance time races or time trials as I get closer to my main competition part of the year. Your mileage may vary...
coach d wrote:
Go ahead and ask Steve Scott. Then ask:
The guy who broke Scott's AR on 60-70 peak;
The guy who ran 3:30 last summer on 40-50 (Wheating)
The guy who ran 3:26 of 50-something and won 4 medals in the last 2 WC;
The only other guy to run 3:26, the coach of whom told Athletics Weekly that he was running 75mpw at the time;
The guy who beat Snell as a teenager on 55-60mpw (Ryun)
The only guy to win the Olympic 1500 twice...on ~60mpw, counting warmups (Coe)
...
If you think it's really about mileage, you don't know much about middle distance.
That could be, although I didn't say that it was "about mileage". I know that Jim Spivey ran nearly as fast as Scott on much lower mileage. I am told that Coe's "60 mile weeks" is simply not true. Ryun beat a Snell who was winding down his career after winning three golds, including 2 at 800m, by running mileage.
There is a lot of variation in training for middle distance, and high mileage is one approach that has been used successfully by some pretty fast people. Your mileage may vary.