45 mpw to 70 mpw in 4 weeks

High School Running

8 years ago 07/17/2015 11:02am EDT

I've been running for 4 years competitively, and this is my high school senior year. I'm getting ready for XC fall season, and training is going pretty good, but I have a concern regarding my mileage progression.

I started this summer at like 25 mpw, and progressed from there. Now I'm at 45 mpw. I was trying to hit 70 mpw by the end of summer, but I've progressed my mileage too slowly and I only have 5 weeks left. I want to just add like 2-3 doubles in immediately, but I keep hearing people say not to increase your mileage that quickly. I know I'm capable of it. My friend, who is not as fit as me, is already at 55 mpw and he's doing doubles.

My current 45 mpw looks like this:

MTWTF: 7 miles; ~8:08-7:50 min/mi pace

Saturday: 10 miles; Long run

Sunday: REST

How can I incorporate doubles into my schedule to hit my 70 mpw goal by the end of 4 weeks?

Thanks!

8 years ago 07/17/2015 11:35am EDT

re: Cherry bomb

Start running faster. Add one 3 mile double a week. I.E. double once next week, twice week 2, thrice week 3. Don't add more than 30 mins/week or you WILL get hurt.

8 years ago 07/17/2015 11:45am EDT

re: HS GURU

Are you saying don't add more than 30 mins of running to the week in general? Or the doubles?

I still want to increase daily miles every weekday and Saturday in addition to adding doubles.

8 years ago 07/17/2015 11:50am EDT

re: Cherry bomb

Your goal is not to run 70 mpw. Your goal is to run fast in September/October/November. Upping your mileage too quickly will not help you reach that goal.

But adding easy runs for doubles should be doable. Over the next 4 weeks, you could add, say, 3 miles easy twice a week, then 3-4-5 times a week, and all of a sudden you're at 60 mpw by late August. Others will no doubt have other suggestions.

And, as usual, Google "Summer of Malmo."

8 years ago 07/17/2015 12:17pm EDT

re: colder and wiser

Your goal is not to run 70 mpw. Your goal is to run fast in September/October/November.

Totally correct. Be content with getting your mileage up to 50 or so and rest up the week before schools starts.

If you change your 1x 7 days now to 2x 4 miles, then you're already up to 50.

The goal is also to not start the school year inured.

Good luck, and have fun.

8 years ago 07/17/2015 1:00pm EDT

re: MarathonMind

MarathonMind wrote:
Your goal is not to run 70 mpw. Your goal is to run fast in September/October/November.
Totally correct. Be content with getting your mileage up to 50 or so and rest up the week before schools starts.
If you change your 1x 7 days now to 2x 4 miles, then you're already up to 50.
The goal is also to not start the school year inured.
Good luck, and have fun.

I would like to "third" this comment. Too dramatic of a climb in mileage will only result in overtraining or injury. My senior year of high school was 50 to 60mpw in the base phases of each season. Going into freshman year of college, I did mostly 55 mpw climbing to 65 mpw or so, with a moderate amount of quality. At the very end of the summer, we had cross country camp and I did 80 miles in that week. That single week was enough to shut me down for the season. I ended up having to call it a season a month early (coach's decision) and switch to working out with the middle distance kids that didn't do cross.

That week of ultra high (for me) mileage felt great. I never would have guessed during that week that it would destroy me like it did, but I was completely pathetic after that.

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