for ya'll that put in the 100 mile weeks (or close to it) during the summers to get ready for cross season, what is the typical breakdown of your runs during the week. the more examples the better. thanks
for ya'll that put in the 100 mile weeks (or close to it) during the summers to get ready for cross season, what is the typical breakdown of your runs during the week. the more examples the better. thanks
All in singles
M 10
Tu 15
W 18
Th 13
F 10 hard
Sa 22
Su 12 plus pick-ups or fartlek
This summer I did 95 and it went like this
Mon-4/10
Tues-4/10
Wed-12
Thurs-4/10
Fri-4/10
Sat-10
Sun-17
Second guessing Lydiard.
Good luck running 3 15 mile plus runs a week, with a 3 back to back to back hard days...10 hard, 22, 12 fartlek.
Mon-Fri 6am 10 pm
Sat 20
Sun off
Sunday doesn't have to be your off day, just fits in there nicely. When you feel good run hard, when you don't then run easy. Sleep, stretch and eat.
I, too, like the multi-10m runs, but when I first did 100/wk, Hodgie told me how simple it could be: 7m in AM, 7m in pm, plus a Sunday long run. Bingo, you're over 100m easy.
I would try to get the bulk of my milage in the early part of the week. Meaning Mon-Thurs..So I could take a day off or easy day if needed.
Mon: 15-18 mls
Tues: 12mls
wend: a.m. 7-10mls, p.m. 7-10mls
Thurs: 15-18mls
Fri: 10mls
Sat:a.m.10mls, p.m. 3-5mls
Sun: Off (If needed) or do whatever to get as close to or 100 as possible
total equal: 88mls on the lower end- 93 on the higher end before sundays run.
I got to know that many americans like to run 5-6 miles slow runs in the morning then hit over than 10 miles in the evening with much faster pace.
But I chose to run longer runs in AM (slower pace of course) and faster pace at PM in shorter distance.
In general mine looks like:
middle mpw:
8,7
10,6
8,7
8,7
10,6
8,5
18-20,3 (except for this one i run 3 miles for recovery in evening)
total:approx.105miles
high mpw (especially 3months pre debut):
14,8
10,8
13,10
9,7
22,5 (5 miles recovery)
10,8
14,8
total:approx.143-145 miles
I hit 148-150 before.
karangasem.
My 1976 XC quest. The summer of preparation much the same, absent the track work & in addition to some road races.
Doubles always done me good.
Below my Log/Fall XC 76:
September 1976
Wednesday 1st
5M run a.m.
10M run p.m.
Thursday 2nd
4M run a.m.
11M run p.m.
Friday 3rd
6M run a.m.
Sat./Sun 4th &q 5th
Hiking trip in White Mountains
No running
Weekly total 65M
Monday 6th
4M run a.m.
Tuesday 7th
5M run a.m.
10M run p.m.
Wednesday 8th
5M run a.m.
11 M run p.m.
Thursday 9th
5M run a.m.
12M run p.m.
Friday 10th
5M run a.m.
11M run p.m.
Saturday 11th
5M run
5x1M on grass avg. 5:00
5 minute recovery's
5M run
Sunday 12th
6M run a.m.
Weekly total 90M
Monday 13th
4M run a.m.
12M run p.m.
Tuesday 14th
5M run a.m.
12M run p.m. with 2x1M during run @ 5:00
Wednesday 15th
4M run a.m.
11M run p.m.
Thursday 16th
12M run p.m.
Friday 17th
4M run a.m.
9M run p.m.
Saturday 18th
Race Ulowell XC Invitational
4M run strides
5M race 1st (tie w/teammate) 24:22
4M run
Sunday 19th
18M run a.m.
Weekly total 101
Monday 20th
4M run a.m.
12M run p.m.
Tuesday 21st
5M run a.m.
11M run p.m.
Wednesday2 2nd
4M run a.m.
11M run p.m. pick ups
Thursday 23rd
12M run p.m.
Friday 24th
4M run a.m.
9M run p.m.
Saturday 25th
5M run a.m.
6M run p.m.
Sunday 26th
8M run a.m.
Weekly total 90
Monday 27th
Race @ Brandeis
4M run a.m.
2M strides
5M race 24:37 1st
Tuesday 28th
4M run a.m.
12M run p.m.
Wednesday 29th
4M run a.m.
Foot injury/plantar fascia
Treatment p.m.
Thursday 30th
4M run a.m.
5M run p.m.
October 76
Friday 1st
4M run a.m.
Saturday 2nd
Race @ WPI
2M run strides
5M race 25:55 (3 way tie w/teammates)
3M run
Sunday 3rd
9M run a.m.
3M run p.m.
Weekly total 65
Monday 4th
5M run a.m.
10M run p.m.
Tuesday 5th
5M run a.m.
12M run p.m.
Wednesday 6th
6M run a.m.
9M run p.m. 2x1M 5:00
Thursday 7th
4M run a.m.
9M run p.m.
Friday 8th
5M run a.m.
11M run p.m.
Saturday 9th
Race @ Franklin Park/Boston College
2M strides
5M race 24:27 1st
2M run
Sunday 10th
8M run a.m.
Weekly total 90
Monday 11th
10M run a.m.
10M run p.m.
Tuesday 12th
4M run a.m.
14M run p.m. fartlek
Wednesday 13th
5M run a.m.
10M run p.m.
Thursday 14th
4M run a.m.
12M run p.m.
Friday 15th
5M run a.m.
5M run p.m.
Saturday 16th
Race @ Marist College NY
2M run strides
4.7 M race 23:03 1st (tie w/teammate)
4M run
Sunday 17th
12M run a.m.
Weekly total 100
Monday 18th
4M run a.m.
12M run p.m.
Tuesday 19th
5M run a.m.
11M run p.m.
Wednesday 20th
4M run a.m.
2M strides
5x1M 4:36,4:38,4:24,4:35,4:47
400 jog recovery
3M run
Thursday 21st
5M run a.m.
11M run p.m.
Friday 22nd
4M run a.m.
6M run p.m.
Saturday 23rd
Race @ Codfish Bowl Franklin Park
2M strides
5M race 23:18 1st (course record)
5M run
Sunday 24th
14M run a.m.
Weekly total 96
Monday 25th
4M run a.m.
12M run p.m.
Tuesday 26th
4M run a.m.
12M run p.m.
Wednesday 27th
5M run a.m.
11M run p.m.
Thursday 28th
4M run a.m.
10M run p.m.
Friday 29th
5M run a.m.
3M run strides
2x2mile 9:16,9:18
10 min. recovery jog
2M run
Saturday 30th
4M run a.m.
9M run p.m.
Sunday 31st
8M run a.m.
Weekly total 96
November 76
Monday 1st
5M run a.m.
12M run p.m.
Tuesday 2nd
4M run a.m.
9M run fartlek on grass/dirt
Wednesday 3rd
4M run a.m.
11 mile run p.m.
Thursday 4th
4M run a.m.
8M run p.m.
Friday 5th
3M run a.m.
7M run p.m.
Saturday 6th
Race New England Champs. Franklin Park
3M run strides
5M race 23:32 5th pl.
2M run
Sunday 7th
4M run
Weekly total 80
Monday 8th
5M run a.m.
10M run p.m.
Tuesday 9th
6M run a.m.
8M run p.m.
Wednesday 10th
9M run p.m.
Thursday 11th
6M run a.m.
7M run p.m.
Friday 12th
4M run a.m.
6M run p.m.
Saturday 13th
3M run strides
5M race 25:01 snow cover
4M run
Sunday 14th
11M run a.m.
Weekly total 81
Monday 15th
6M run a.m.
12M run p.m.
Tuesday 16th
10M run a.m.
10M run p.m.
Wednesday 17th
6M run a.m.
9M run p.m.
Thursday 18th
5M run a.m.
11M run p.m.
Friday 19th
4M run a.m.
3M run p.m.
Saturday 20th
8M run a.m. over NCAA1 course
strides
Sunday 21st
6M run a.m.
Weekly total 90
Monday 22nd
Race NCAA D1 10K
2M run strides
10k race 29:10 22 pl.
2M run
Tuesday 23rd
4 M run a.m.
Wednesday 24th
5M run a.m.
10M run p.m.
Thursday 25th
4M run a.m.
Friday 26th
5M run a.m.
Saturday 27th
National AAU XC Championship
10k Race
3M run strides
10K race 30:50 17th pl.
2M run
Sunday 28th
5M run a.m.
Weekly total 50
I typically set mine up like this:
Sunday - 10
Monday - 4/11
Tuesday - 4/11
Wednesday - 4/11
Thursday - 4/11
Friday - 10
Saturday - 20
I got up to some nice miles this summer before XC. I ended up putting in 1332 for the summer. here's a typical week:
MON-AM: 5 miles
PM: ---
TUE-AM: 13 miles~ w/ 4 miles at 22:00
PM: 7 miles
WED-AM: 15 miles
PM: 5-7 miles
THU-AM: 16 miles~7x1mile uphill 1mile w/up, 1mile c/d
PM: 4 miles
FRI-AM: 16 miles
PM: 4-7 miles
SAT-AM: 5 miles
PM: 5 miles
SUN-AM: 21 miles
PM: ---
TOTAL: 115-120 miles
I felt super strong on this schedule and thought I'd have a great XC season, but I was a bonehead and tried to keep the miles up high (100+) while doing two 6 mile speed workouts a week plus a race on Saturday and ended up being too tired throughout the season to ever race 8K well. My best time was a 27:23. I was undoubtedly overtrained. However, after taking a week easy after the season, I put in 3 good weeks of 102, 118, 111 and am now in taper mode for the Overland Park Marathon this sunday. I guess my only goal is to break 3 hrs for sure. Just another perspective. Take what you want. I guess all i have to say is that you can always do more than you think...really.
this is how my summer training broke down:
mon am 9 pm 9
tues 13
wed am 9 pm 11
thurs am 9 pm 11
friday 4
sat 7-10
sun 16-18
it has worked great!
Monday AM: 8
PM: 6
Tues PM: 8
Wed AM: 8.5
PM: 6.5
Thurs AM: Workout 10 x 1k, 6 mile cooldown, 3 mile warmup
=15 miles
PM: Shakeout & Strides
Fri AM: 10
PM: 4 easy
Sat AM: 6
PM: 8
Sun AM: 20
Mon 12
Tues 16
Weds 10
Thurs 12
Fri 12
Sat am. 11 pm. 7
Sun 20
Total: 100
Mon 14
Tues am. 8.5 pm. 11.5
Weds 12
Thurs am. 7 pm. 10
Fri am. 6 pm. 12
Sat OFF
Sun am. 8 pm. 10
Total: 100
If you are training for longer distances, doing mostly
singles is the way to go. 3 15+ runs a week isn't hard
once your body gets used to it. I do this most weeks even
when I am running less than 100/week. Assuming this is
base training, I suspect the 12 miles with pick-ups and/or
fartlek is not meant to be a hard day - it should be
primarily aerobic running with some short speed thrown in
just to get your leg turnover up. The only "hard"
days in this schedule are the hard 10 miler and the long 22
miler. The other longish runs aren't easy, but they
aren't hard either and should not be difficult to recover
from.
On my easy weeks or when I am tapering, I run singles in order to run a 100. During most of the year,however, I will run doubles 3-4 times a week in order to keep mileage around 130 or so. Long run consists of 25-30 miler.
I've never been a doubles guy, but then I've never been elite either, so perhaps that's why.
In my ultramarathoning days (almost 10 years ago now), I used to run weeks similar to the following:
Mon - 10 Miles Easy
Tue - 18 Miles
Wed - 12 Miles
Thu - 12 Miles
Fri - 6 Miles Hard
Sat - 10 Miles Easy
Sun - 35 Miles
Total - 103 Miles
If training for a 100 miler, I might run a 50 mile race on Sunday, but then I would usually not run the day before. So, I rarely went abot 110 miles and rarely went below 90 unless sick or injured or something else that interfered with the training.
I did 122 miles in one week over the summer. It went like this:
Sun: 5 easy
Mon: 5 easy
Tues: 5 easy
Wed: 4 easy
Thur: 3 easy
Fri: off
Sat: 100 miles race
Take a week off, then build up again. I think I can go 130 if I up my Sunday and Monday runs. Will have to see.
From Aug-Sept. 1973 preparing for my junior xc season:
Aug 12-18
Sun 20
Mon PM 9 PM 6
Tues PM 12 PM 5
Weds. PM 11 PM 6
Thurs. PM 10 PM 5
Fri. PM 10 PM 5
Sat. 2
Total 100
Aug. 19-25
Sun. PM 18 PM 5
Mon. PM 12 PM 5
Tues. PM 15 PM 8
Weds. AM 10 PM 5
Thurs AM 10 Pm 5
Fri. PM 10 PM 6
Sat. 1
Total 110
Aug 26-Sept.1
Sun 24
Mon. 15, 2x660, 2x440
Tues. 15
Weds. 15
Thurs. 15, 2x880, 4x150
Fri. 14
Sat. 2
Total 100
Sept. 2-8
Sun 21 1x440, 1x1320
Mon. PM 10, PM 15, 2x 880
Tues. 5
Weds. 6
Thurs. AM 8 PM 14, first "6" very hard
Fri. 12, last "10" hard
Sat. 18
Total 109
I was never one for getting up early and had a summer job where I had to, but was done by three. So I usually ran at 3:30, and again around 8.
Here's mine:
M 5 am
10 pm
T 8 am (fast)
11 pm
W 7 am
13 pm
T 9 am
9 pm
F 6 am
12 pm
S 10 am
5 pm
S 20-22 late am
3-5 pm
Total: 128-132/wk
I like the doubles because they help with recover, and I still have some runs that are long enough.
When the season comes around with faster workouts, intervals and tempos, total mileage must come down closer to 100-110.
I just so happen to be doing a 100 mile week this week with a race. Here is how I have it broke down.
Mon: 12 Easy
Tue: AM 8 Easy/PM Track 16 x 400 (13 Miles)
Wed: AM 6 Easy/PM 12 Easy
Thu: AM 8 Easy/PM 10 Easy
Fri: 10 Easy
Sat: 10 Easy
Sun: 6 Mile Race (11 Miles)
Total: 100 Miles