i've been running recreationally for about 3 years. I've never been over 40 miles a week. My best times are 1730 and 3700.
all winter i ran about 25 miles a week, and rode the exercise bike about 3 times a week plus some weights.
Do i have to inch up slowly? ie, 25,28,31,35, etc...
Or can I jump to 40, or even 50 as long as I'm not hurting? Honestly, I did 52 last week and felt fine. THis week I'm only going to run 35 or 40 and see where I stand.
thanks
I guess I should be more specific. I want to run about a minute faster for the 5k and almost two fafster for the 10k.
Also, i'd like to run bix under 6 minute pace, even if it is 559!
The general rule is to increase your mileage by 10% each week.
25
27
30
33
36
40
44
48
53
58
64
71
78
86
94
104
Iknow that is the general rule...but is there a chance going from 30 to 50 will work? I'll probably stay around 50 until June, and then gradually move up. Just an idea.
Fuck mile per week. Do it on MINUTES and exertion level.
you can easily make larger jumps but you need to SLOW DOWN!
That was one of the biggest things that Lydiard harped on when he spoke in Boulder just before his death. Get the TIME in, dont worry about the pace.
Get to doing something like:
Mon- 60min
Tue- 60min
Wed- 90min
thu- 60min
fri- 60min
Sat- 90min
Sun- 2hours
WALK it if you need to but STAY OUT! once you can handle that "time" running easy and slow then you can let your pace drop.
The jumps can be made, they just need to be done at the right pace.
Its VERY hard to train too much, its VERY easy to train too hard.
That's EXACTLY what I was looking for. I'm going to let the pace be slow, 8 minute miles, and let the speed come. I don't think I've ever built a proper base, so this should be fun.
Thanks Lawoof