This will be the first time that I am attempting to break the 100 mile barrier for the first time. I have heard of several ways of doing this but I was just wondering which is the most affective and will leave me the least drained so that I can still preform track workouts?
Easiest way would be to do 7.5 in the morning, and 7 in the afternoon every day of the week. Or 10 in the morning.
But you can't wait until it gets hot outside, or you are just making it harder on yourself. So say 7am and 7pm for your runs. I guess that would be the easiest way.
I've always found that 100s are more mentally demanding than physically, assuming you've worked up to that mileage gradually and your legs are ready for it. For that reason, I think it's beneficial to not double every day, so it doesn't feel like you're running all the time. With that in mind, I'd say something like this is achievable and sustainable.
Mon: 10/6
Tues: 12
Wed: 10/6
Thur: 14
Fri: 8/6
Sat: 12
Sun: 16
My favorite schedule's always been 4 in the morning and 10 in the evening, with an 18 mile Sunday run for 102.
I've done something similar to distance guy.
Mon: 16 easy
Tues: 4/10
Wed: 14 easy
Thurs: 4/10
Fri: 12(including track work)/4
Sat: 8 easy
Sun: 18 long day (up-tempo)
How about a reasonable plan for someone with a job and kids? How would you do 50 mpw?
Here is a 100.1 mile week from my marathon training segment last year:
Monday: easy 10
Tuesday: 4 am/9 pm
Wednesday: 4 am/16 MP pm
Thursday: 4 am/7 pm
Friday: 4 am/8 pm
Saturday: 14 MP
Sunday: 20.1
And here is a 101.5 mile week from later in the season when I realized waking up early to double a lot was making me tired:
Monday: 4 am/ 8 pm
Tuesday: 12 pm
Wednesday: 4 am/ 14 MP pm
Thursday: 11 pm
Friday: 12.3 pm
Saturday: 10.2 am tempo/4 pm
Sunday: 22 am
Plan on doing a 18-20 mile long run near the end of the week. Break out the other 80-82 miles in a manner that you feel will be the best. What works for me may not work for you. A typical 100 mile week I would run is:
Monday: AM 5 miles/PM 10 miles
Tuesday: 12 miles
Wednesday: AM 5 miles/PM 11 miles
Thursday: AM 5 miles/PM 11 miles
Friday: 12 miles
Saturday: 18 miles
Sunday: 11 miles
I ran my morning runs easy, I found that if I put them at the same effort as my regular runs I would crap out a week or so later. They were about 30-45 seconds slower per mile than the rest of the runs.
Again, find what works for you.
monday- 8 miles easy- always like to keep one day out of the week easy.
tuesday- 10 miles plus workout/ 5 mile double
Wednesday- 13 miles easy/ 4 mile double
thursday- 1o miles plus workout/ 5mile double
friday- 12 miles easy/ 5 mile double
saturday- 10 miles plus workout/
sunday- 18 mile long run
Why are you still doing track workouts while trying to run the most mileage you ever have? This is why people get hurt and then they go on to complain that they get injured doing high mileage.
Drop the workouts for a few weeks until you hit 100mpw. Try to hold 100 for 2 or 3 weeks before adding workouts.
Other than that, double at least 6 days of the week.
Why do so many runners believe 100 miles is the magic training number? Why not 100 kilometers (it is still three digits and let's you actually complete workouts that are targeted at the various energy systems).
I am not dissing high mileage as I trained with some pretty decent world and national class runners in the old day and frequently ran 120-140 mpw. However, as a trained exercise physiologist and long-time coach, I found that different athletes respond to mileage in different ways. Therefore, 100 mpw is not correct for most runners. Maybe it should be 90 or maybe even 210.
So I would determine first what you are trying to accomplish. Building your base? Improving lactate threshold? Improving VO2max? Improving economy? After you know what you are targeting, put those workouts into a schedule with some true recovery days (not some double digit number so you can hit 100 at the end of the week) and see what happens.
Almost any runner can hit 100 mow, but most of them will not benefit optimally just aiming at some non-scientific number.
This reminds me of a great quote.
"Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder."
Don Kardong
Having an 18 mile long run is not the easiest way to do a 100 mile week.
There is nothing easy about an 18 miler for someone who is upping their mileage, and you want him to do it on the last day of his highest mileage week.
somali pirate wrote:
How about a reasonable plan for someone with a job and kids? How would you do 50 mpw?
This thread isn't titled 'A reasonable training plan for 50mpw with a job and kids'
If you want this information go start your own thread.
up to this point i have been doing 70-90 but it is at random. the 90 mile weeks are tough so I was wondering if there was a way that had worked for others that could work for me. it is more trying to fit the runs around the workouts that i am interested in. because i workout monday wednesday saturday. the workouts are roughly 6-7 miles each including warm up and cool down. so around that what is the best way?
I've hit 100 during base building along with several 80 and 90 mile weeks. But, I was not doing workouts with that at all.
I personally wouldn't recommend it but you seem to be willing to risk it. I would say double up every day.
ian edwards wrote:
Easiest way would be to do 7.5 in the morning, and 7 in the afternoon every day of the week. Or 10 in the morning.
But you can't wait until it gets hot outside, or you are just making it harder on yourself. So say 7am and 7pm for your runs. I guess that would be the easiest way.
^ This.
And for the feeling that you are running all the time, when you 2x, it all just starts to blur and you don't know if it is am or pm. It is just a habit that you don't think about.
Run 0, about as round as you can get.
ifyouthinkso wrote:
This reminds me of a great quote.
"Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder."
Don Kardong
I wonder whether people in countries that use metric plan different ways of running 161km per week.
Probably not.
Bump
So I got to college and its a lot hotter here than where I live. About +25-30 degrees hotter. I've hit a couple 90s and wanted to hit 100. I was on track until today when I could only run 8. Have I reached my limit or is it because of the temperature. Any suggestions on how I can salvage the weeks mileage.