Official High School mileage thread 7/6-7/12

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Another good week for me. I was happy to hit my goal mileage and my goal paces. Right where I want to be.

3 Mile PR: 16:50

6th week of summer training

Goal: 70mi

Prev: 40, 50, 60, 58, 65

M - Hills repeats (7mi total) Really felt bad during this one - super hot

T - 9 mi recovery run @ 7:07/mi: felt pretty good

W - 400m repeats (73 avg, 30 sec rest between each), 8 total miles: Super easy effort imo, felt great.

Th - AM: 7 mi @ 7:03 pace, PM: 5 mi @ 6:53 pace: Felt easy obviously. 12 total

F - 3 mile tempo @ 5:36 pace. Felt hard, but controlled. 9 for the day.

S - AM: 8 mile recovery @ 7:07/mile, PM: 5 mile easy @ 6:57/mile

Su - 10 mi medium/longish run @ 6:38 pace. Felt easy but it was really hot.

Total: 68 miles

Overall, training is going well. This is the highest mileage week ever for me and I'm coming into shape quickly. Don't feel tired at all and I think this year will be great barring injury.

Out of curiosity, why are you doing warm-ups and cool downs for regular runs? I feel regular runs don't warrant any sort of preparation other than going out and running the pace. This also means 8.25 miles (or 16.5%) of your weekly 50 were run at, what I'm assuming, slow, easy jogging pace.

Also, 300 interval's in the second week of July? This is some curious training.

I do the same warm up for every run whether it be easy or a hard workout. Jog for like 10 mins, some dynamic stretches and go run.

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Week four of base:

Previous weeks: 63, 61, 50

Mon- 8 at 7:03

Tue- 8 at 6:58

Wed- 8 at 7:09 + 6 strides + weights // 3 at 7:04

Thur- 7 at 6:58 ( really hilly/9000ft)

Fri- 8 at 7:01 + 4x :08 flat sprints + weights // 5 at 6:35

Sat- 6 at 7:05

Sun- 9 at 6:58 + 4 strides

Total: 62 miles

I was in Glenwood Springs (5500 ft) for the first two days and was in Vail (8200 ft) for the rest. I was pretty happy with the amount I did considering the altitude. Vail was pretty hilly and I definitely felt the altitude more, so I was satisfied with the pace of my runs. We are leaving Colorado today, so it will be nice to return to sea level where I won't be as sluggish. I'm probably going to add in some light fartleck/tempo work in a week or so, but I'm not going to rush it. I have a long season ahead and I tend to improve a lot off of just mileage anyways.

I hope everyone had a good week!

(I copy/pasted this from the RRT thread, so it might sound redundant)

5k pr is 16:09, hopefully 15:30-40 this year.

M: 5.01 tempo at 5:45 and 3.72mi jog

T: 5.42@6:29 and 2mi jog

W: 5.43@6:33 and 3mi jog

T: 4x100 strides, 6x200 long strides, 150 all out, 4x50m slow/50m sprint and 5.76mi jog

F: 6.16@6:25 and 2mi jog

S: 8@6:25

S: 6.06@6:23

Total: 55.81 including some unlisted warm ups/cool downs.

Pretty good week of training, I started out way too fast on the tempo and pretty much died the second half. Next week ill do it on a track and try to even split

16:04 last year as a sophomore

Mon - 9 miles on hilly trails

Tue - 4 miles

Wed - off, felt sick

Thu - 7 miles, weights

Fri - 5 miles

Sat - 9 miles

Sun - Off

Great thread. I'm really hoping that it stays alive.

5k PR: 18:10 but I'm probably capable of around 17:40 right now. Goal for XC is 16:30 for 3 miles.

M: 8.6 slow on trails with an out-of-shape friend from a nearby school

T: 6.3 (7:29)

W: 4.5

Th: 7.4 (7:25)

F: 0- wanted to be fresh for the half marathon

Sat: 13.7 including a hilly and technical trail half marathon

Sun: 0- too sore to run

Total: 40.5

Well, I missed my mileage goal (50) by quite a bit. Hopefully next week I won't have to take two rest days.

5K PR (last years XC, not representative): ~18:30

4th week of base

Previous weeks: 39, 43, 46

Goal: 50

Sunday: 6.22 easy (7:07)

Monday: AM 5 easy (7:36)

PM 3 very easy (8:00) on treadmill

Tuesday: 7.64 easy (7:31)- very humid, tiring

Wednesday: 7.5 easy (7:29)

Thursday: 7.64 easy (7:18)

Friday: 9.32 longish run- bit shorter than usual (7:21)

Saturday: 4.9 very easy (7:35)

Total= 51.22

Felt really good this week, none of those random annoying pains and injuries that were an issue in the legs last week. Wednesday- Saturday was the best since I've come back so good to build. I have planned lower mileage week this week but will add in some long intervals to get into it as well as a 10K before continuing building mileage to 55. The build up so far has been fast and way more mileage than I've ever done before but it's been going smoothly especially this week so am really excited to start adding some faster stuff as well as a race this week ( only a minor taper)

Glad this thread exists.

5k PR-19:50, but I did it in the offseason so it's a "weak PR"

Goal for XC-Sub 17:30 (ran 10:59 3200 in track)

M: 5.2 recovery (8:20-ish I think)

T: 2.1 mile warmup+5x400 at somewhere between mile and 800 pace, probably closer to mile (72-74-75-74-69, obviously we went last one fast one)+3.8 miles of extended cooldown to fill in my mileage for the day. Then lifted weights, chest and back exercises.

W: 7.35 easy (8:01)

T: 1.77 mile warmup, then a weird workout. We were going to do hills but coach decided not too for some reason. He broke us up into 5 relay teams and we all ran 6x200s. The rest time was the time it took for the baton to get back to you, so two teammates running 200s. I was dumb and went all out on the first two. 3 and 4 werent bad but after that it was a death march.Then lifted weights, leg exercises. Then later that afternoon I did 4.15 miles easy.

F: Couldn't run, my legs were just absolutely wrecked from leg day. Needed a rest day anyway, so no big deal here.

S: Wanted to do a tempo today, but I could barely run faster than 9 minute mile pace, so I just got 7 miles easy.

S: Wanted to do a long run today, but guess what?? I still couldn't freaking run! 8 miles easy.

42.47 miles this week. I'm just ticked off about this week. I don't think I'm going to lift legs again. I hated every step that I ran on Saturday and Sunday. I couldn't run downhill at all.

5k PR from last XC season (freshman year): 21:43. Gonna get totally destroyed this year.

Previous weeks: 33, 31, 37, 41, 45

Goal: 50 miles

M: easy 5.5 at 7:45

T: 6.5 at 7:35

W: 5.5 morning at 7:10, 2.5 evening at 7:45

TH: 6.5 fartlek with three 3-min tempo intervals, then 2 at 7:30

F: 6 at 7:25

ST: 9 in morning and 3 in evening at 7:30

SU: off

Total: 46 miles

Monday and Tuesday were lower mileage than usual because I was really fatigued from a hot and humid 9-miler the previous Sunday. I didn't get a good hard workout in this week because of that, which is kind of disappointing. Considering this, I guess 4 miles short of my goal isn't too bad, especially since those extra miles would have probably just been "junk miles" with no real purpose other than to hit a number.

OklahomaGuy wrote:

T: 1.77 mile warmup, then a weird workout. We were going to do hills but coach decided not too for some reason. He broke us up into 5 relay teams and we all ran 6x200s. The rest time was the time it took for the baton to get back to you, so two teammates running 200s. I was dumb and went all out on the first two. 3 and 4 werent bad but after that it was a death march.Then lifted weights, leg exercises. Then later that afternoon I did 4.15 miles easy.

42.47 miles this week. I'm just ticked off about this week. I don't think I'm going to lift legs again. I hated every step that I ran on Saturday and Sunday. I couldn't run downhill at all.

What did you do when you lifted legs? You are blaming your fatigue on your time in the weight room, which could be true, but it could also be that you ran too hard on that set of 200's, then doubled back even though you were already tired. I am a big proponent of lower body lifting, but it has to be done correctly.

When you troll, you troll hard.

Runfarrunfast wrote:

5k Pr- 14:20.69

Goal=69 miles

M- 6.9 miles easy

T- 4.20 mile time trial (4:20 pace) 4.20 mile easy cool down

W- 6.9 miles Am 4.20 miles easy PM

Th- 6.9 miles easy AM, 6.9 miles easy PM

F- 6.9 miles easy AM 4.20 mile tempo PM

S- 6.9 miles easy

Su- 6.9 miles easy AM, 4.20 miles easy PM

Total- 69.3

Another good week for me. I was happy to hit my goal mileage and my goal paces. Right where I want to be.

5k PR: 15:40

Goal for upcoming season: sub 15:20

week 5 (32,38,42,38)

M: 6mi from 7:45 down to 7:15. Tired from long tempo previous sunday so decided to take it easy and get the miles in

T: AM 7mi (60s surge each half mile at about 5:40 pace, last two miles 6:00, 5:20) PM 4 easy

W: 5 recovery (7:30ish)

T: same as tuesday

F:6 easy

S: 9mi at 6:45 (ran with a 15:10 guy and another 9:10 guy, good confidence booster)

S: 4 recovery

Total: 52

Feeling good and surprisingly easy going above fifty miles for the first time in several months. Trying to make sure I build but not over-do this base. Looking to get some extended tempos in the upcoming weeks but taking unofficial visits in the northeast for the next couple weeks so we will see where that takes me

5k PR - 18:50

Spring Mile PR - 4:57

7th week of base, and last week of working as a camp counselor. Looking forward to having a lot more time on my hands, and planning to go up to 60mpw next week.

Previous weeks - 25, 40, 38

Goal - 50

Monday - 8 miles easy (7:24 pace). Was really humid out.

Tuesday - 9 total. 5 miles easy in morning, paced a friend to 20 flat 5k in a summer series race that our coach expected us to attend. Took more effort then I would have liked, but wasn't hard. 1 mile cooldown with team after.

Wednesday - 8 miles super easy (7:38 pace)

Thursday - 7.25 miles at 7:08 pace. Was going for 8, but started thundering, and had to get back to my house.

Friday - 8 miles easy (7:15 pace).

Saturday - 10 miles at 7:04 pace. Family went down to beach for the day, and I ran from one end of the island to the other. Got a sunburn on top of shoulders, but didn't realize it until I was done. Otherwise good.

Sunday - Rest day

Total - 50 miles

Really glad to be done with this week. Motivation wise, it was probably the toughest week so far, because I'd had so little free time each day, and there were other things I wanted to do other than run. Looking forward to going up to 60 next week. Sorta considering experimenting with doubles a bit, but not 100% sure.

Slight side note - Are there any highschool LRC users going to a running camp this summer? My freshman year I didn't run, and my sophomore year, I was busy over the summer, but this year I'm going with a few guys from my team to one at Princeton. I'm looking forward to it, but they don't give many details about the training on their website, so I'm wondering how I should be planning out my mileage for the weeks before and after it.

@Miles on mile- Solid week, what are you building up to this summer? You're running a ton of miles for your PR which is a really good sign. Keep building your mileage.

@Hipster Runner- I do warm ups because my coach encourages them, I did a speed workout to sharpen up, considering I have a 1 mile race on July 22nd. I didn't do a hard speed session either, I won't burn out from doing one fast track workout every 2 weeks. The warm ups ar eto loosen my legs up a bit and help relieve stress from my knees. Trust me I know what I'm doing at this point.

@KBXC- Glad to see your mileage came up again after your easy week. That's awesome. Congrats on running at altitude for some training, that will really pay off.

@0987- Solid week, with the mileage you're doing and the pace you're doing it at I don't see a reason why you can't hit 15:30-40. Are you doing doubles when it says (ex. 3 mi jog)? Like is that a second run that you're doing?

@16:04 last year- Glad to see that you incorporated a little bit more consistency into this past week. Try for 6 days of running this coming week if you're trying to follow progression.

@Incoming freshman- Those are some solid runs, but something I really recommend is trying to be really consistent with the mileage you hit per day. This will ease a ton of stress off of your legs, and help you hit your mileage goals a lot easier. For example if you look at the training week I had this week, all of my runs were within 2-3 miles of distance discluding myn long run obviously. Try it out! It should help a ton.

@Work it- Solid week, I see that your training this week is very similar to mine! I will start adding in doubles after my easy week this week. I should hit about 55-58 my next hard mileage week which is pretty solid considering it will only be my 6th week running. None the less, I'm happy to see someone with a very similar training schedule to me. Keep it up.

@Oklahoma guy- Solid goal. I ran 10:59 my freshman year, then ran about 17:00 my sophomore cross country season, and I ran it on a slow course in a tacticle race, so I think if I ran a fast course I could have hit about 16:45. This was for 3 miles, so it equates to something close to 17:30 for 5k. That's not a bad week of training, keep it up and trust me you'll reach your goal for this cross country season.

@Used to suck even worse- Wow! Solid week, and I agree you are gonna blow away your PR. You're running your easy runs at close to your 5k PR's pace. Keep it up and I could see you in the low 17's or high 16's. I would love to see you shock some runners from dropping 5 minutes in a year.

@slow-guy- Awesome week, I commend your runs on Tuesday and Thursday, because they are very solid. Your 9 miler was pretty solid too, keep up the good training and you'll be making a difference this upcoming season!

@HD188753- Awesome week, love to see the consistency that you have in your training. Keep this up through the season and I wouldn't be suprised to see you 2 minutes ahead of your PR.

16:15 5k

Goal - keep increasing mileage each week while making sure I feel good

Last 3 weeks - 59 - 68- 70

70 week

Monday - 9

Tuesday - 9 in am 4 in pm

Wednesday - 10 miles in hill workout

Thurs - 8 in Am and then 2 in PM

Fri - 12

Saturday - 8

Sunday - 8

Wanna keep upping each week by 3-4 miles till end of summer. Is this training good?