prs:
5k xc - 19:34
3200 - 11:35
1600 - 5:30
goal prs:
3200 - 11:15
1600 - 5:20
This summer I ran 30-35 mpw and in season about 25 only. To get from to my goal prs, how much mileage should I run during winter track?
prs:
5k xc - 19:34
3200 - 11:35
1600 - 5:30
goal prs:
3200 - 11:15
1600 - 5:20
This summer I ran 30-35 mpw and in season about 25 only. To get from to my goal prs, how much mileage should I run during winter track?
What are your workouts like now?
Increase safely. Stay healthy. You are doing well so far.
If you did 30-35, I would say 35-40 is the next step- but be careful because you need to build up from 25. Maybe get to 35-40 by mid-January.
This is just an example and not necessarily the best answer for you- I don't know all the important details.
How did that 25 break down?
6 days a week (6 runs) that's only 4 miles a day.
The past 2 weeks have been moderate runs of 4 or 5 miles a day
It was like:
M: 6
Tu: 2 mile tempo, 2 cool down
W: 5
Th: 2 mile tempo, 2 cool down
F: 3
Sa: 3
There us no right answer as every individual is different.
Increase milage gradually. You don't want to increase by more than 5-10 mpw in one year though otherwise you will be left with nowhere to go to improve ar college.
Biggest improvement will come from increasing training from for example 4 times per week to 5 rather than focus on miles
Forget weekly mileage when you have a cold or minor injury. Take a few days off
hshs wrote:
It was like:
M: 6
Tu: 2 mile tempo, 2 cool down
W: 5
Th: 2 mile tempo, 2 cool down
F: 3
Sa: 3
Add a 2 mi warm up and dynamic stretching before each day. That adds 10-12 miles and puts you at about 35 mpw. Then, if you aren't racing for a while, make saturday a easier long run day (i.e. 6-9 miles). Ice and rest and recover well on sunday. That should put you at around 40mpw and that's doable.
My plan for the next few weeks is to build up to 40 like this:
1st week completely off after cross season
2nd week: 23
3rd: 30 (i am on this week currently)
4th: 35
5th: 38
6th: 40
and then remain around 40 or a little under for most of the indoor season until tapering for the more important meets.
I built up like this over the summer and had no injuries or any problems like that so I think this should work well.
hshs wrote:
My plan for the next few weeks is to build up to 40 like this:
1st week completely off after cross season
2nd week: 23
3rd: 30 (i am on this week currently)
4th: 35
5th: 38
6th: 40
and then remain around 40 or a little under for most of the indoor season until tapering for the more important meets.
I built up like this over the summer and had no injuries or any problems like that so I think this should work well.
This seems reasonable, and it's good that you're building on your own experience. Be consistent all winter, and you'll probably have a very good spring.