I don't want to get injured obviously.
Last 12 months I've been running 40 miles/week ( daily 6 mile runs) with a high of 58 a few times. Background- 10 years running w/ 10K PR 33:00
Here's what I'm thinking:
50-60-45-70-80-45-80-90
I don't want to get injured obviously.
Last 12 months I've been running 40 miles/week ( daily 6 mile runs) with a high of 58 a few times. Background- 10 years running w/ 10K PR 33:00
Here's what I'm thinking:
50-60-45-70-80-45-80-90
I also bike daily and occasionally swim/row.
Mon: 6 mile bike to swimming pool, 45 min swim.
Tue: am- 5
pm- 6
Wed: am- 25 mile bike
pm- 10
Thu: 18
Fri: am- 5
pm- 6
Sat: Bike an hour, followed by a 3-4 mile tempo
Sun: 22 mile lr
Listen,
You can easily make the jump from 40-70/80 without taking a down week. Take it easy at first and if your body is feeling good towards the end of a run push the pace a little.
Your sheet of paper isn't going to know when you should cut mileage only you and your body.
Get out there and run. Put in the work. Train don't strain.
Rotate a pair of shoes if you got them.
If you head out for a 12 mile run and you feel like crap at mile 4 turn around finish at 8 ...go back out later for 4 miles.
You won't get injured if you take it slow at first and listen to your body.
hope that helps some.
50-60-60-70-80-80-85-90
50-60-70-80-60-80-90
50-60-70-80-60-75-85-90