Sophomore running 100 MPW

at least do some strides, or even work in some short hill sprint sessions.

How old are you?

Make Monday hills reps for the second workout.Make Wednesday include three miles HARD.Saturdays with no race include 5-8 x 1k @ 10k race pace as fartlek.If you're a high school soph cut the miles by 60% if you want still to be running when you're 20. If you're a college soph cut the miles by 30% if you want still to be running when you're 25.

bubbadeeboo wrote:

at least do some strides, or even work in some short hill sprint sessions.

Sophomore in college?

I'm going to assume college, because you quipped "rising 10k star." This is similar to what I did post-collegiately, though I could generally only handle two workouts a week, a speed session and a tempo.

tryina do any workouts? or just mileage?

I guess it would have been smart to include that. I'm in high school, 15 years old. I do tempos with some short reps at race pace to feel race pain. My handle refers to my desire to run a sub 30 10K my senior year of college. I'm just running mileage to prepare for tough workouts. When I'm in college I want to try 6x1600m 4:48 100m recovery.

Until I'm ready, I'm just building an aerobic base.

You need to do workouts and you need to run fast in practice to run fast in races. Don't be so obsessed over mileage.

I have broken 30min in the 10k. I didn't even make regionals, and am certainly not a star.

You're young and likely still growing. I wouldn't rush things. If you want to run 100 mpw, fine, go for it, but I'm not going to recommend it, not at your age. The risk/reward tradeoff is too great. Build up to it over time. I don't care that "the Kenyans run this kind of mileage at the same age." I don't know what you've run previously, but 40-60 mpw is plenty right now. You don't need to be doing 20 mile long runs. As a junior, 60-80, maybe. 80-100 as a senior, though I would err on the low side, and keep the development going straight through college. With even a modicum of talent, if you stay injury free, you should be under 30:00.

I always liked the advice I got from an old school track coach but never took heading into my senior year: "Run the 1000-mile summer." That's anywhere from 75-80 mpw depending on how it's structured. If you want to run a 100 mile week for grins, do it. Then back down. That's my advice. You are correct to want to focus on aerobic development, but there's a fine line. Some guys can get away with it.

You seem to be the one giving the best responses, so I'm wondering how you would structure a week. High mileage singles with one day of repeats, long run, fartlek/tempo?

Also perhaps notable is my lust for a division one college. I want to get into a large/fast school that will help me break 30:00. This will require fast high school times and in my opinion I really need to qualify for NXN.

You sound like a poster a few years ago, ian edwards.

I do believe he's in college now. I'm in High School. Also, his talent leans more to the mile as compared to the 10K

Also, I'm open to taking advice for why I shouldn't do this.

You shouldn't do this. Seriously. By the time you get into college, you will have plateaued and seriously, you really can't go much higher than 100 mpw. Run 50-80, and in all honesty you'd do fine with 30-50. The way you're headed now, you'll be a best senior year...if you don't get injured several times along the way, either with minor niggling pains or season or career ending injuries. Your body is young, you have a lot of growing to do. I ran 29:30 in college and never went above 40 mpw in high school. I was running 19:00 for 5k my freshman year. I only did 100 mpw as a senior in college. It's really not necessary.

As I stated previously, I am completely open to elaborate intelligent responses. Please explain how high mileage will burn me out. I was under the impression it would set me up for fast running because of how strong I would become aerobically. But please, explain where I've went wrong. I really want to break 30 my senior year twice (XC, Outdoor Track). If lower mileage will benefit me more, I'm willing to be patient.

Current PRs?

I know runners that young or younger wanting to pursue the 10k. Although 100 mile weeks are hard on the legs. I would say succeed in 5k(or xc like you said) And do 10k on the side. Make sure not race 10k to often because of recovery and training. Stay away from 100 mile weeks this young.

I didn't know how to train before. I just started doing good training last year and I went from 19:20 to breaking 18 in a month. This was a tempo type effort. I haven't tried to flatten myself yet. As for the 10K, I only run about 2 a year. I have very little talent, and I heard high mileage will produce high mileage. I've built up to it conservatively enough if that is a concern.