What benefits would I get by raising my mileage from to 140 miles per week? I can handle mileage and have been running 100-120 per week for over a year. Would the increased mileage help for the 5k this spring track season?
What benefits would I get by raising my mileage from to 140 miles per week? I can handle mileage and have been running 100-120 per week for over a year. Would the increased mileage help for the 5k this spring track season?
Hey, if it doesn't kill you . . .
Good point!
If you have been running 100-120 for a year then you know the answer already.
Why did you raise your mileage from 80 to 100? Did it have something to do with running? Or, do you just like to be tired all the time and enjoyed giving up more of your time?
Plan it well, and don't expect to do much of it hard -- just getting out the door will likely be hard. But if you've done 100-120 for over a year, then it won't be too bad.
100-120-140-100-120-140, etc... Low-Med-Hi-Low-Med-Hi..
I have a few more questions; I'm shooting to run right around 14:30 for a 5k this spring. What would be the most beneficial workouts for that? I have been doing 1000 meter repeats at around 2:56-3:00 with 200 meter jog. Would 800 repeats work or should I just stick with 1k?
4 minute drills are the way to go. I used to be so fast, I would do them in 3:45.
AlSal ran 27:25 on 100-105/week
I'd recommend doing a threshold run once a week. Warm-up, do 5 miles at 5:10 pace, and cool down. Or you can try 5 x 2k in 6:25 with 45 second rests. Have your other hard day be a warm-up, 10 miles at 5:40 pace, and then a cool down.
8 weeks before the peak race, replace the 10 miler at 5:40 pace with 6 x 1k at 5k pace with 400 jogs (hit 2:54) or 9 x 600 at 3k pace (maybe 1:42) with 200 jogs, followed by 4 x 300 at mile pace (try 47) with 100 jogs. Continue doing the threshold run.
Do strides 2-3 x per week.
The last 2 weeks before taper the mileage. Don't do any hard workouts 10 days before the big race.
Good luck!
That is too slow for a VO2max workout for a 14:30 guy, and too slow for LT.
3:00 K's are just right for a VO2 workout for a 15:30 runner, but with longer rest. With brief rests like that, that is supposed to be an LT workout.
I never did interrupted LT workouts, but I saw a good formula for one from Marcus O'Sullivan.
1) Take your 5k time and add one minute.
2) Divide by 5 = your 1km rep time.
3) I think he said he did 8 with 30-45 second rests.
A 13:45 5k yields 2:57 rep times.
So, up the reps (to 8-10) and slow the pace a little and shorten the rest between = LT training. Or, speed up the reps to 2:17-2:19 for 800 or 2:50-2:54 for 1000's AND lengthen the rest to more like 2:00-2:30. Do 5-6 for this workout.
Just be Free wrote:
I have a few more questions; I'm shooting to run right around 14:30 for a 5k this spring. What would be the most beneficial workouts for that? I have been doing 1000 meter repeats at around 2:56-3:00 with 200 meter jog. Would 800 repeats work or should I just stick with 1k?
Without wanting to be unduly harsh, you are running 100-120 miles a week and you are shooting for a 14.30 5k! If you can't run that off those miles, there is no way you'll run it off anything more. Try running quicker a bit more often. If you really are training to race and not training for the sake of training and a pretty log book, then apply a bit of common sense and some perspective to your training.
Apologies if you are female, but then I guess you wouldn't be asking this question on a message board if you were.
That is a lot of mileage just for the 5k. But, do whatever you think helps you best.
Mr Cripple wrote:
AlSal ran 27:25 on 100-105/week
Mebre ran 27:13 on 80-100mpw.
"Tuesday, and Thursday I do hard interval training. Saturday I do a tempo run, and Sunday I do a long run. What I like to do to get ready to race is 4 mile repeats with 3 min. recovery, under 4:16 or so. That worked out really well for me last year before the Olympic trials and before running 13:11."
Same with Moorcroft,Kennedy and Baumann:80-100mpw with a good amount of intervals and tempos.
Kennedy would get up to 130 during the offseason. In fact he stated that moving up to higher offseason mileage was key to him getting under 13:00.
Tergat, Geb, also runners who would get up to 120-130 during the offseason when they were focusing on 5k/10k.
Alan
We all have our limits when it comes to talent. (Just speculation) what if this guy can't break 60 is his life depended on it? And he's been doing everything right with the basic speed work, etc. You just follow the natural progression.
not true, he maxed out at 100 in/before his 12:58/6th in the olympics-season and increased the mileage the following season.He improved his 3k-time from 7:31 to 7:30 but no improvement in the 5k, that doesnt mean that for everyone 80-100mpw is perfect but some athletes seem to perform better off moderate mileage than going for the "extra-miles".
Ne-now wrote:
not true, he maxed out at 100 in/before his 12:58/6th in the olympics-season and increased the mileage the following season.
True. Kennedy announced he had bumped his off-season mileage long before 1996.
Bekele ran 12:37/26:20 on ___ miles per week. I guess his method is superior.
I'm a pretty decent runner I've run in the 25s for the 8k for cross and only have run one 5k last year as a frosh and ran low 15's. I have increased my training load and am trying to break through I just picked 14:30 as a goal. Thanks to all for the advice!
PS: I ran a 54 400 in highschool so I'm not ungodly slow for a distance man!
I agree with Mr. Smith on this. If you have been running 100-120/wk for a year now, you should be seeing some benefit. That is far enough out on the curve of diminishing returns that an extra 20 is unlikely to help if the first 120 didn't.
If you don't see progress, you might want to rethink your approach. You might respond better to 80/week with more
1500/5k specific work. Do what works [the difficulty being finding what works]