I'm a high schooler and plan on doing 65-70 mpw, and was looking for some help on how best to structure it, Thanks.
I'm a high schooler and plan on doing 65-70 mpw, and was looking for some help on how best to structure it, Thanks.
I'm going to assume you mean you're going to try to get up to this in the summer and that you haven't run this much before, so no workouts included. I am a big proponent of doubles and I am assuming you can run twice a day every day.
AM PM
M | 3 5-9
T | 3 5-9
W | 3 5-9
Th| 3 5-9
F | 3 5-9
Sa| 3 5-9
Su|10-12 3
sum = about 70 mpw
Or whenever you can find room for the long run, doesn't have to be Sunday. If you've never run this much before, you'll be tired for a couple weeks and won't feel like doing anything extra, but once you feel up to it I recommend the following, 2-3 days per week:
- short (~10 second) hillsprints
- ~100m strides/buildups
- progression runs (run to the barn) by feel
- longer hill repeats without dipping into the well at all
Run an hour every day (8-9M), when you feel good double back for 20'-30' (3-4M) more later. Run one day where you stop at 50' (7M), keep going one day until you get to 80' (11-12M).
Thats 61 in singles, plus the doubles that come naturally based on feel.
Don't over think it.
65-70 is best done in primarily singles
I would go:
M - 6 easy
T - 8 moderature
W - 12 easy/moderate
T - 8 easy
F - 8 moderature
S - 6-7 am moderate 5-6 pm easy
S - 13 moderate
mxc wrote:
I'm a high schooler and plan on doing 65-70 mpw, and was looking for some help on how best to structure it, Thanks.
Call your coach kid!
Depending on what you've done in the past, I'd advise you to (1) build up to 65-70 over the summer and (2) don't attempt 65-70 unless you've had some weeks running at least 50-55 before and are capable of running 45-50 consistently.
But here's a rough way to structure it:
Mon (9): 8 miles easy, 8 x 100 strides, .5 mi cool down.
Tues (11): 4 miles slow in AM; 7 miles easy in PM
Wed (10): 2 mi warm-up, 6 mile tempo, 8 x 100 strides, 1.5 mi cool down.
Thurs (11): 4 miles slow in AM; 7 miles easy in PM
Fri (9): 8 miles easy, 8 x 100 strides, .5 mi cool down.
Sat (14): 14 mile long run
Sun (4): 4 miles slow
Total: 68 miles.
Paces:
Slow = 2-3 minutes per mile slower than 5k pace
Easy = 1:30-2:00 slower than 5k pace
Tempo = 30-45 seconds per mile slower than 5k pace
Strides = 5k pace to 800 pace with full recovery
Do you runs on hills as often as possible.
here is how i like to run 70:
m 5,5
t 5,5
w 5,5
t 5,5
f 5,5
s 5,5
s 5,5
65 would be one single.
tom waits wrote:
65-70 is best done in primarily singles
I would go:
M - 6 easy
T - 8 moderature
W - 12 easy/moderate
T - 8 easy
F - 8 moderature
S - 6-7 am moderate 5-6 pm easy
S - 13 moderate
It should all be easy running if he's just starting out towards this goal.
Mileage first, speed later.
14 workouts in a week sounds stupid. 3 mile runs sound lame.
To clarify I'm a female runner so don't run quite that fast for my runs (more like 7-8 miles in 60').
Start with 70 miles in one week.
mxc wrote:
To clarify I'm a female runner so don't run quite that fast for my runs (more like 7-8 miles in 60').
Don't listen to this person.. this is the OP and I'm a male
I am a female too and this was how I strictured my weeks last summer. I hit 65-70 consistently and then had a few weeks in the high 70's and low 80's.
This was to hit mid to high 60's
S - long run 13-16
M - am run 4-5 miles pm run 6-7
T - 8-10 picking the pace up slighly the last 2-3 miles of the run
W - am run 4-5 pm run 6-8
Th - 8-10 plus 6 strides at end of run
F - am run 4-5 pm run 6-8
S - OFF if body/mind feeling tired, 4-5 if feeling good.
I liked giving myself a range each day because I could easily adjust the mileage if I was feeling tired and stick to the lower range for the morning run and if I felt strong in the afternoon, push to the higher mileage.
Let's say I want to start at 40 miles a week and buildup to 75. I can handle 55ish in singles no problem. So to get to 75, do I just stay where I'm at in singles and gradually tack on 3-5 mile double runs so I get the 20+ miles from doubles? Or should I be running longer singles or something? I know I can't run 75 in singles, that would be pushing it.
basedddd wrote:
Let's say I want to start at 40 miles a week and buildup to 75. I can handle 55ish in singles no problem. So to get to 75, do I just stay where I'm at in singles and gradually tack on 3-5 mile double runs so I get the 20+ miles from doubles? Or should I be running longer singles or something? I know I can't run 75 in singles, that would be pushing it.
Add the doubles. You can start out with 4 doubles a week and then move to 5 or 6 times a week. After a couple of weeks you will get used to doubles and you will find it is easier on the legs.
Depends what event you're aiming for... 800m training is different from marathon training.
I essentially run 65-70ish per week in singles and this is roughly how I structure it:
Sunday: 11 easy
Monday: 7 easy
Tuesday: Some sort of repeat workout, ~10-12
Wednesday: 8 easy
Thursday: Another workout, more tempoish, ~10-12
Friday: 6 easy
Saturday: 16-18
I am a 41 year old female and race from 5K to half marathon, for what it's worth.
i do mine like this
starting on sunday
14
8 EZ
9
12
8
12
7 EZ
i dont know how well it works i just kinda did that..
60 min ~8
70 min with light Fartlek ~10
60 min ~8
70 min steady ~10
75 min ~11
60 min ~8
90-120 min 12-15 easy
Total 67-70
Drop a bit on easy days if you need to. Cut them into doubles if you need more rest. Add on doubles if you want more volume. Ultimately work up to:
60
90
60
90
75
70
120
Check out Dellinger's The competitive runner's training book. Basic Lydiard with some tweaks.
M: 4-6
T: 8-10
W: 6-8
T: 8-12
F: 4-6
S: 8-10
S: 12-15