anyone have any suggestions?
anyone have any suggestions?
7 months is approximately 30 weeks. Basically you have to increase 1 mile per week, which shouldn't be hard at all.
Here is an example build-up
Week 1: 70 miles Week 2-5: 75 miles Week 5-10 80 miles Week 11-16: 85 miles Week 17-22 90 miles Week 23-28: 95 miles Week 28-33 100 miles.
Obviously this is very simple but its not too rapid a mileage increase. You let your body adjust for 5 weeks to the miles, and then bump it up again, at most only by ~8% 30 weeks is a lot of time to get your mileage up, especially if you are used to 70. Alternatively, you could have a cut back week every 4 week, which I would advise to give your body some rest, and not just making your body constantly increase miles. A cutback week should have about 12-17% mileage reduced, probably the higher percentage for higher mileage runners. Realistically, 30 weeks is a good amount of time for that kind of mileage increase.
what in the world do you need 30 weeks for?
how about 3 weeks running real easy doubles
80
90
100
once you get up to 100, you'll feel like crap for 2-3 weeks while your body adjusts. then after you are through the red-zone you will feel like a million bucks.
get 8-9 hours of sleep, eat well, and stretch/ice and take hot epsom salt baths any time you are feeling really dead after a run.
hold it at 100 for the remaining 26 weeks and you will for sure lay down some solid PRs.
It doesn't have to be that complicated. Just run twice a day as many days as you can. Go try it next week and you will see that nothing happens other than being tired. Mix in down weeks and you'll be fine. That's what I did.
Just go ahead, stop running and hit the gym instead. 99% of women don't like skinny runners these days.
pretty easy if you ask me wrote:
what in the world do you need 30 weeks for?
how about 3 weeks running real easy doubles
80
90
100
once you get up to 100, you'll feel like crap for 2-3 weeks while your body adjusts. then after you are through the red-zone you will feel like a million bucks.
get 8-9 hours of sleep, eat well, and stretch/ice and take hot epsom salt baths any time you are feeling really dead after a run.
hold it at 100 for the remaining 26 weeks and you will for sure lay down some solid PRs.
+1
start doing doubles week one.
If you're doing 70mpw in singles, add a 2 mile morning run 5 days a week. After two weeks, up it to 3. Two weeks later, 4. etc. You can also split your mileage more evenly or have the occasional 17 mile day, and people will argue over which method is the best, but for me, ~5 miles in the AM and ~10 in the PM with one long run day (16-20 miles) and one low mileage day (5-12 miles) is how I get my ~100 miles in most weeks.
If you've never run this much before take it slow, and don't fall into the trap of caring more about mileage than fitness. It's better to be stuck at 80mpw but feeling decent than try to get in 85 or 90 and be overreaching.
are you retarded?