Can I get to 100 mpw this winter before outdoor?

runner guy,

You don't need to run a 100 miles a week to get down to 4:12. I have broke 4 minutes for the mile and have never run 100 miles in a week. You will see better improvements in your time if you gradually increase your mileage this winter to about 70 to 80 miles max. And continue to do proper strength training exercises and interval workouts. Your body needs time to build up. You are more likely to get the results you are looking for by going gradual and you will enjoy your running much more.

Thank you for the insight, I appreciate it.

Anyone else with any experiences they'd care to share?

"Informed runner"--

Who are you? Or, if you do not want to give your name, do you appear on Statman's sub-4 list?

Runner guy:

51 second speed is sufficient to break 4. You are lacking strength, and you can get this by mileage (as high as you can safely go), regular basic speed work (60-150m), and lots of hills of all sizes, grades, and distances.

If you want to be successful in college, dont jump your milage up too high in high school. If you do there will be no where to build up to when you make the jump to the collegiate level. I suggest no more than 50 mpw for any high school athlete so there is room to grow once they get to college. I also promise that on 50 mpw you will be doing much more than most high schoolers and you will be able to get your desired 4:12 mile time. Get the milage in but also make sure you hit your long intervals and your fast intervals and that you are rested for workouts.

Why not do the sensible thing and run consistent 50s and 60s, and maybe push it up to 70?

runnerguy wrote:

my highest mileage was 2 summers ago, I got up to almost 60 mpw.

dont listen to the above poster. Do as much mileage as you want youll be more able to adapt to higher mileage in college. How much are the east africans running? prob not 50 mpw....

Relevant endurance comes from hard road runs, and intervals. Yes, intervals.

You think El G, Lagat, and even Webb are out there doing as much mileage as possible? Hell no. They are out there right now doing runs at 4:50 per mile, climbing up 300m hills, and running short and long intervals on the track. Then they follow up all the real work with easy runs on soft trails.

Don't become a runner that only trains to run 100+ miles a week, become a runner that trains to become a champion.

Thank you all very much for the advice.

No.

what you just said is VERY true. that's probably some of the best advice i've seen given around here. why do a 100mpw in high school. like this guy said, he's not training for 42.2k.

I have the EXACT high school PR's as you do...

My advice would be to get your mileage up to around 75 with a few doubles every week. Please run your recovery days slowly.

There is no reason to get to 100 miles now...if the most you have done before is 60 going to 100 now would be very dangerous.

good luck

Saying you want to get to 100mpw is a lot easier than doing it. If your running 35-40 mpw now then getting to 100mpw is very tough, thats more than doubling your mileage! Its especially tough if you plan to do it during the winter which is coming sooon. I'd say get to 80 mpw but gradually starting this very week, maybe 1 or 2 doubles a week, no more. Even 70 would be efficent. Make sure you include 100m strides at 75-80 percent effort to keep your fast-twitch fibers going and to maintain heel click quick.

yes you can get up to 100 miles a week before outdoor. simply run 14.285714285714285714285714285714 each day.

It takes one week to get up to 100. Just go out and do it. If you're running 60 now, you can run 100 - the limiting factor will be your lack of fitness. But that's the whole goddamn reason you're running for in the first place, isn't?

When I was in high school I used to go out and see what I could do. I'd hit 130 one week in the summer, then the next year I hit 150, which gave me the confidence when I started regularly hitting 100-110. Then again everyone just went out and got the job done. I'll admit, those were the days that Runner's World was actually the source for information about running, and we didn't have internet "experts" destroying the sport.

Part of the problem with you guys is that you look at all weeks as being the same, they're not. You also look at mileage - whether it's high or low as the end-all - IT'S NOT. There is base mileage, there is in-competition mileage, there is in-competition important race mileage. There is travel week mileage, there is rest week mileage.

You just don't go out and run, week after week at 100 (or whatever arbitrary number you've chosen). You work your mileage around your current schedule, your current goals, and your long-term plan. Some weeks are high, some are low - all depending.

The reason why most of you don't "get it" is you've been trained to believe in the superstitious bullshit throw at you by the self-proclaimed "experts" who've never run competitively before. You subscribe to the idea of writing and executing contrived training plans, which, as a generalization, are nothing more than exercises in numerology. How does a piece of paper written in advance account for extemporaneous adjustments? It doesn't.

I wish you guys would spend more time actually putting in the miles rather than pontificating about way to re-arrange the miles. You'd see results.

If you really want to know what the Africans are running, this is what Marius has for the training at St Patricks:

http://mariusbakken.com/tr_kenyan5.htm

The mileage is "only" around 60, but with a LOT of intensity.

Also I've talked to Bernard Lagat in a couple of meets, and he said that he ran mostly in the 50-60 range, including plenty of hard, sustained runs. Remember, this is a 3:26 guy. Also, Webb didn't get to 70 until age 21.

I'd concentrate on threshold training early (now) and speedwork later. You want to up your volume a little each year, but runing slower just to get miles in is not necessarily conducive to running a fast mile, and you probably don't need to go over 70 to prepare for the higher load in college.

So I don't need to get up to ultra-high mileage this winter? I'm going to run a couple indoor races this winter also, my goal is to run sub 8:45 for 3000 indoors this January. Thanks you all for the advice.

is that you malmo, hodgie-san, alsal?

great post. 100 is just a number. 88 sounds a lot rounder to me--don kardong