I am a 16 year old boy, 5”8 125 kilos if it matters.
I am in winter training now. I am increasing my mileage by 2 miles per week, every week, with a drop down week every 4th week, like this:
Week 1: 60mpw
Week 2: 62mpw
Week 3 : 64mpw
Week4: 35mpw (drop)
Week 5: 64mpw
Week 6: 66mpw
Week 7: 68mpw
Week 8: 35mpw
Week 9: 70mpw (max)
Then stay at 70mpw until i feel confident enough to increase quality in amongst the mileage as the season starts.
How safe does this sound? Thank you.
125 kilograms?
Ezekiel bread wrote:
125 kilograms?
Meant 125 pounds sorry haha
It looks fine, consistency the most important thing when it comes to mileage.
Its not too quick of an increase? And is dropping down to 35mpw too high/low?
Depends on how you are training. Drop down weeks are probably unnecessary if other variables are in order and closer to optimal.
A thirty-day moving average will give a more realistic picture of your buildup and the reasonable variance week to week. Dropping to 35 doesn't ensure recovery in and of itself as there are ebbs and flows in energy and recovery that supersede mileage totals.
Remember, mileage along guarantees you nothing in running; consider the quality variable at least as important.
For what it's worth, Daniels recommends staying at a given mileage for about 3-4 weeks, then going up by one mile for each day you run per week. So if you ran 6 days a week, you'd add 6 mpw every 3-4 weeks or so.
It's not all that different from the schedule you posted. (weeks 1-4 @ 60mpw, weeks 5-8 @ 66 mpw, weeks 9-12 @ 72 mpw)
Daniels doesn't prescribe down weeks, but in base phase I like to throw in a down week every fifth week. My down weeks are about 80-85% of the previous week's mileage. So, you can probably avoid dropping all the way down to 35 mpw. If you're that beat up, it's a sign to dial back the volume/intensity.