Galen Rupp Number on Fan wrote:
This must be a troll. No one under the age of 50 could run 70 MPW and run that slow.
Spot on. 18:37 of 70mpw. That's kind of lame.
Galen Rupp Number on Fan wrote:
This must be a troll. No one under the age of 50 could run 70 MPW and run that slow.
Spot on. 18:37 of 70mpw. That's kind of lame.
Coach Tim wrote:
16/32 runner wrote:Hey all, my good teamate and freind thinks that if he runs over a 100 mpw this summer, he will end up faster than all of us. As a team we have never gone over 70 mpw, and even that is rare. Can someone give me tell me thier thoughts on such high mileage. Will it actually propel him up to our level?
Btw: his PR's are 5:19, 11:50, 18:37
Slowest varsity time last year: 16:32
He's probably better off focusing on running 100 (consecutive) days over the summer than target some specific mileage number. There's nothing magical about 100mpw, but adopting a new behavior for 100 consecutive days will have powerful positive effects.
this^
It sounds like he's slow and looking for a magic bullet. I wasn't the fastest guy in HS, but I love to run and I beat a lot of more talented guys that just wouldn't consistently, put in the work.
If he can get consistent with 50-70 mile weeks, he'll have all the "magic" he needs.
Surely he can take a huge chunk of his old times with just 20 mpw if he trains right?
go run 100MPW at a fast pace and watch yourself burn out/get hurt - to take on the volume and have a season, you can't pound every day.
and adding more miles won't make him faster. it will make him more fit.
Learn the difference.
Quality over quantity.
learn the difference wrote:
go run 100MPW at a fast pace and watch yourself burn out/get hurt - to take on the volume and have a season, you can't pound every day.
and adding more miles won't make him faster. it will make him more fit.
Learn the difference.
Quality over quantity.
It's quality AND quantity. If you jog 100 mpw like 10:00 pace and do no workouts and no races, you're gonna be pretty slow. But if you listen to how you feel each day and run 100 mpw at various paces (even with no structured workouts) and 20-30 races a year, you'll get pretty good.
High mileage done correctly, improves your stamina and endurance. Your top end speed doesn't improve much, but you ability to sustain that speed longer improves. For example, Bill Rodgers had 57 400m speed, but ran a 2:09:27 marathon and won Boston and NYC 4 times each. He had amazing stamina and endurance because he did high mileage and did it correctly.
Most people here can run 57 400m or better. Personally, I can only run 59-60. But the Bill Rodgers example, just shows that most people have enough basic speed to do pretty well, they just lack the endurance and stamina.
jayrunn wrote:
Trollus Maximus wrote:He will probably knock a couple of minutes off his 5k PR, assuming he is currently running about 50-55mpw.
It doesn't work like that. To go from a 16:32 to a 14:30 is a huge jump. First, there is a world of difference between 55 and 70 mpw. And to pretty much double your mileage to 100 mpw, is insane for a high school runner. I would say it matters more with what that runner does with the weekly mileage he currently runs. From my experience with high school runners, 70 mpw is plenty. You are talking averaging 10 miles per day. Not much for a 22 or 23 year old. But many high schoolers are just not strong enough to endure that mileage week after week. The additional factor is rest. will he be working? He will be exhausted increasing to just 70-75 mpw, believe me. Also, there is the factor of how far teenagers actually run. Today many people have GPS watches. But before those were around my athletes would say they ran 8 or 10 miles. I would check now and then, and they were off alot every single time.
Tell your friend to build to 65 mpw for three weeks. Then run 70/65 week for 5 weeks. That should be plenty for a high school runner over the summer.
While I agree with most of what you have said, take a look at the OP's listed time 18:30. It is not a stretch to get to sub 17 with that kind of volume. With a long, steady and smart buildup and 2 week micro-cycle, I don't see why a high schooler can't do 100mpw.
agc5k wrote:
learn the difference wrote:go run 100MPW at a fast pace and watch yourself burn out/get hurt - to take on the volume and have a season, you can't pound every day.
and adding more miles won't make him faster. it will make him more fit.
Learn the difference.
Quality over quantity.
It's quality AND quantity. If you jog 100 mpw like 10:00 pace and do no workouts and no races, you're gonna be pretty slow. But if you listen to how you feel each day and run 100 mpw at various paces (even with no structured workouts) and 20-30 races a year, you'll get pretty good.
High mileage done correctly, improves your stamina and endurance. Your top end speed doesn't improve much, but you ability to sustain that speed longer improves. For example, Bill Rodgers had 57 400m speed, but ran a 2:09:27 marathon and won Boston and NYC 4 times each. He had amazing stamina and endurance because he did high mileage and did it correctly.
Most people here can run 57 400m or better. Personally, I can only run 59-60. But the Bill Rodgers example, just shows that most people have enough basic speed to do pretty well, they just lack the endurance and stamina.
While I agree, there are some big "ifs" with these ideas.
-IF the runner has a volume base to actually get to the mileage AND still recovers well. It's one thing to grind out 100 mile weeks, it's another to get the full training benefits each week. Warnings about injuries apply.
-IF the runner doing 100 MPW can actually vary their training (high intensity workouts + volume) AND still recover from it all each week.
As mentioned by many others, I don't think the runner in question is needs all the volume as it will likely lead to injury. And then of course, the runner needs to show up fresh for the first season. That's not likely.