100 MILE Weeks - best way to hit them

100 is really just a number. that said, i try and hit that number as many weeks as possible. here's a typical "100 mile" week for me:

mon 9

tue 6/10

wed 6/10 (workout)

thurs 6/9

fri 5/9

sat 10 (workout)/4

sun 16

monday and thursdays are usually very relaxed runs since i usually feel pretty dead. tuesday, friday and sunday runs are a bit more up tempo at least for parts of them, but still relaxed. i believe in running how i feel, but not to the point where i rip into tempo sessions during designated easy days. i may get rolling, but it's under control. pace for me is between 6:20 and 7:00 depending on how i feel.

hope the increase in mileage works out for you.

mon am 9 pm 11(workout)

tue pm 13

wed am 9 pm 11(workout)

thu pm 12

fri pm 8

sat 13

sun 18

total= 104

mon 5

tue 13/7 (tempo in morning)

wed 15/5

thu 16/4 (hill climb in morning)

fri 16/4

sat 10/10

sun 20

total 125ish usually

I like the longer morning run, this makes the 10/10 on saturday actually feel easy.

Mon - fri:

5:30am; 20k Noon or pm; 10k

Saturday: 2 x 10k

Sunday: Run till you drop(30k) or rest, depending on recovery week or not.

Use the 2nd run as a faster threshold, or rep run and do it

only twice a week at first...

Morning runs should be always be easy with high leg turnover.

Do that with the right genes and work a forty hour week and you will be a national class runner - puts you in the zone of throwing work away to be worldclass. (run thrice a day)

Whoops; sorry, ignore that post - it equals 200km a week.

I cant help you with 160k (100miles)

I would work my way up to 85-90 miles in singles. Pretty regular training, like what you're doing now. Then, it'll be easy to bake in a few doubles to reach 100-120.

Mon- 13 to 15 pretty easy

Tues-AM 0-7, PM 10 (interval workout)

Wed-AM 12 easy, PM 8 easy/mod

Thurs-AM 0-7, PM 13 (tempo or fartlek

Fri- AM 12 easy, PM 8 easy/mod

Sat- 16-20

Sun-7-12

Total-100-125

Right when you've hit 99, go run another one. Thats the way I've always done it.

SUN: off

MON: off

TUE: off

WED: off

THU: 100

FRI: off

SAT: off

I don't think anyone mentioned Hill reps.

The Kenyan's keep trying to help us and we don't get it.

Keep trying to run 100 but if you only get 94, so what.

REPLACE one of the track workouts with something like 10x300m hill. Do them every week and you will get much faster.

My last post really didn't answer your question.

Sample week:

MON: m-5miles

e-10miles

TUE: m-5miles

e-3up

2x(mile,3/4,1/2,1/4)

2d

WED: m-5miles

e-10miles

THR: m-5miles

e-8miles w/10x300m HILL

FRI: m-5miles

e-5miles

SAT: m-7miles

e-3up

8x200(200jog)

2d

SUN: m-15-20miles

= About 100miles

When were you at Ship? Did you hit those hundred mile weeks while you were?

100 mile weeks? Difficult??

Jeeeeeez, the little Japanese girls here in Kunming run 150's!!!

Jason

SUN-20

MON-AM:4/6 PM:8

TUES-AM:4/6 PM:10

WED-AM:4/6 PM:13

THUR-AM:5 LT pace PM:10

FRI-AM:4/6 PM:8

SAT-10 to 15 miles

The sunday 20 miler is probably the most difficult part of the week. I try and run the second half of it at a slightly faster pace. I try and run each weekday morning for 30-45 minutes, with a longer run in the afternoon. With the exception of Sunday and Thursday, all of my runs are run based on how good I feel.

runna, what ya tranin for? why not jus make those 4/6 days one 10 miler?

i'm training for the 1500-5k outdoors

the 100 miles as stated above is just a number, its about what I max out at for milage during my aerobic base phase

and finally, i choose to run 4 or 6 miles each weekday morning because of convenience. it works for me. recover = AM build = PM

whatever works for you

It's been two years since this; but I averaged almost 5200 miles per year on this schedule...Of course, I would do 2 cycles of 16 weeks of this schedule

Mon-10

Tue-12

Wed-18, strides

Thur-12

Fri-15, strides

Sat-10

Sun-22-25, strides

I did this trying to improve my marathon times. I was a 100 mile per week runner on 13 runs per week in college; so I set out to do this to maximize my marathon potential...

Here's the thing; along the way; I pr'd by 38 seconds over 5K, almost 5 minutes off my 10 mile pr to 50:34...all of this came after these cycles.

Strength improves all area's of the game.

Yes, I did get my marathon pr's, almost 12 minutes over 3 races. I have been down for 14 months since my last PR; my mileage has been about 40 miles per week. No injuries, just bills to pay and I moved away from an area condusive to training to an area with more asphalt than trails.

Keep this in mind; in my opinion, it is better to run 85 miles per week on 7 runs than to run 100 on 13 runs.

Kramer

ooppps... sorry can't read. I totally thought your schedule was saying something else.. disregard the previous comment.

HRE, i was in ship from 1994-1998. my peak volume during my time there was 650-700 minutes per week which would've been around 100 miles a week. i didn't and couldn't do it year round coming from a high school program where i might run 15 miles a week in season and no mileage out of season. i prefer doubles because it helps me get into a rhythm. i feel relatively good and run faster doing doubles throughout the week than running singles. the shorter runs help me recover. i know when i can do more and when to back off. 100 or 110 or 150 miles like mayeroff's girls... are all just numbers that might provide a guideline for an individual to shoot for. i'm just focused on being as consistent as possible and gently pushing myself past my current limits so that i can reach the goals i have for myself and hopefully beyond.

Thanks for the reply.

I was there shortly after they finished building Old Main and think I was the first SU (SSC then) xc runner to hit triple digit miles.