Sufficient long run and total milage for HS Senior

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Hard to get a decent answer in this place isn't it? The stupid threads go on and an, but someone asks a legitimate running question and it sinks right down to the bottom.

You might bump up to 55-65, but cut back in between, so something like: 55, 60, 45 or 50, 60, 65. Cut back on the repeat Ks for now and use that type of training in March/April.

Try to be consistently hitting 11 miles on your long. Keep up the tempo work for your base, and gradually bring in more quality. Maybe bring the mileage up, and do some sort of non-running activity on your off day (bike, swim, elliptical, etc).

Do some short hill sprints with full recoveries and some circuit work. A "base" shouldn't just be mileage because it doesn't prepare you for running fast.

What are your goals for the upcoming 3200. This is it, you are a senior? Never be here again. No one will agree with me...but I say your goal should be to defeat all man! You got a nice start. Some will say I'm nuts, but your top HS guys are doing 75 and I know two HS seniors at 8:47 to 8:55 that are doing 77 to 82 mpw. Sarrel was doing 75 at least. He mentions it on videos. What do you think Derrick and Puskedra were doing. What is pace of your 10.5 miler, what are you doing with it? I like at least up there around 1Hr 22 minute long run. You got to do some speed...like 500,400 300,200,100..jog walk rest and maybe three sets of this. So 5,4,3,2,1 X 3. Fast. Ill see if you respond. Also what abuse I get from the forum. Why don't you try to send a email to guys like Sarrel, and ask them...some may respond. Find out the truth.

Sounds like you have a good program. I'd talk with your coach and see what he says. As a 1600/3200 runner 10 miles is fine. Maybe 12 and 14 once or twice. But think about it... Even if you average a fast 7 min average (if you run on hilly trails realistically 7:30-8 min miles) that's 1:40-almost 2 hours. I don't think you need consistent 2 hour runs to run well in HS mid-distance. If you're looking for reassurance you got it. Stick with what is working.

As for those kids getting 70-80 per week. They run 7 days a week with morning runs of 5 miles 5 days a week. So essentially they are averaging 7 miles a day plus morning stuff. You decide what's better for you.

I suggest a long run of 1h30m at whatever pace feels comfortable.