70 mpw QUANTITY vs 50 mpw QUALITY

Correct answer is 50 or less.

Similar to Lagat and Coe.

dsrunner wrote:

Correct answer is 50 or less.

Similar to Lagat and Coe.

Ha,ha,ha,ha that is a good one.

They probably did 50 miles a week during track season.

But they did a minimum of 70 miles a week during there base phase.

And it has been well debunked that Seb Coe only ran a 100 kilometres at max a week. That is only if one does not count his morning jogs and his warm up and cool downs as mileage.

If one does not count morning jogs and their warm up and cool down mileage to there total volume.

Here is a basic schedule seb Coe did during the winter base phase:

Here's what could be a sample 100 mile week for a guy like Coe during their base training period:

M am 4 miles easy pm 6x800 on the road,3 up,3 down (9 mi)

T am 4 miles easy pm 10 miles steady + strides, drills(11)

W am 4 miles easy pm 20x200 w/200 rec,3 up,3 down (11)

T am 4 miles easy pm 10 miles steady + strides, drills(11)

F am 4 miles easy pm 8 miles steady + strides, drills(9)

S am 4 miles easy pm 7 mile tempo run, 2up,2 down (11 mi)

S am 14 miles steady "long run" pm rest

That's a 100 mile week, without doing any session longer than 14 miles, and only 5 sessions of 10 miles or more.

If you cut out the morning runs and warm-ups, cool-downs, you are left with about 60 miles of "quality running" that Coe counted as mileage, which is at the low end of your estimate of 60-70 for his top mileage weeks.

dsrunner wrote:

Correct answer is 50 or less.

Similar to Lagat and Coe.

And as to Bernard Lagat he does regularly 90 mpw one can get 70 miles a week if they don't count his warm up and cool down miles.

For example of a 90 mile week in singles:

Sun 18

Mon 12

Tues 12

Wen 12

Thurs 12

Fri 12

Sat 12

Now if one assumes a total of 4 miles for each run for i.e. 2 mile jog and 2 mile cool down for warming up and cool downs. And does not count that to thier total amount of volume we can subtract almost 30 miles and claim he runs only run 100 kilometres a week so than that 90 miles a week minus the warm ups and cool downs would look like:

Sun 14

Mon 8

Tues 8

Wen 8

Thurs 8

Fri 8

Sat 8

sub 348 wrote:

i wanted to know which approach i should take to training since i know people respond to training differently and i think i have some good speed

here are some PR's:

22.9 200m,

50.9 400m,

1:55 800m,

4:18 1600m,

15:50 5k, off 30-35mpw

im aiming for sub 3:48 and sub 15 5k by july 2018

Have you heard about the dancan system? A new system that takes you to your limits by just quite low mileage.

Workouts like VO2max , LT cruising intervals and distance at your best aerobic pace year round.

Dan can run wrote:

sub 348 wrote:

i wanted to know which approach i should take to training since i know people respond to training differently and i think i have some good speed

here are some PR's:

22.9 200m,

50.9 400m,

1:55 800m,

4:18 1600m,

15:50 5k, off 30-35mpw

im aiming for sub 3:48 and sub 15 5k by july 2018

Have you heard about the dancan system? A new system that takes you to your limits by just quite low mileage.

Workouts like VO2max , LT cruising intervals and distance at your best aerobic pace year round.

Have you ever heard the saying if it sounds too good to be true than it probably is?

I ended up running 3:51 1500 and 14:55 5k and ran about 60-65 miles during the season, every time i touched 70 I just got injured. My season cut short and I took a month off of running after the season and I'm gonna try to do only singles and build to 70mpw this summer during cross training, any tips??

Also to the people saying I should become a middle distance guy, I feel I should be distance oriented because I am only 5'6 in height (1.67m)

sub 348 wrote:

I ended up running 3:51 1500 and 14:55 5k and ran about 60-65 miles during the season, every time i touched 70 I just got injured. My season cut short and I took a month off of running after the season and I'm gonna try to do only singles and build to 70mpw this summer during cross training, any tips??

Also to the people saying I should become a middle distance guy, I feel I should be distance oriented because I am only 5'6 in height (1.67m)

You're an inch taller than Leo Manzano.

As for tips, run doubles, and stay below 70.

Dan can run wrote:

sub 348 wrote:

i wanted to know which approach i should take to training since i know people respond to training differently and i think i have some good speed

here are some PR's:

22.9 200m,

50.9 400m,

1:55 800m,

4:18 1600m,

15:50 5k, off 30-35mpw

im aiming for sub 3:48 and sub 15 5k by july 2018

Have you heard about the dancan system? A new system that takes you to your limits by just quite low mileage.

Workouts like VO2max , LT cruising intervals and distance at your best aerobic pace year round.

I'm interested. Tell us more please.

Summer base wrote:

Dan can run wrote:

Have you heard about the dancan system? A new system that takes you to your limits by just quite low mileage.

Workouts like VO2max , LT cruising intervals and distance at your best aerobic pace year round.

I'm interested. Tell us more please.

It's a new system that I invented (OK made up) up a few years ago and have been desperately plugging on Facebook and LetsRun ever since. I have cleverly worked out that if I post as lots of different people pretending to be interested in it, on every god damn thread, then other people might then think it's the real deal. It's a slow burner of a business model but i'm ever hopeful.

To be honest I really should get a proper job, my dad wants me to take over his Stockholm based kids entertainment business (clown), so I may fall back on that if this doesn't take off. But please do ask me any questions..it's a maaajic system ya!