So as a high schooler who ran 40mpw during xc, what is the maximum amount I can safely work up to before track (early november to early march)? I'm only increasing 5 miles in any given week and will have down weeks too.
So as a high schooler who ran 40mpw during xc, what is the maximum amount I can safely work up to before track (early november to early march)? I'm only increasing 5 miles in any given week and will have down weeks too.
Build up to running a hour a day or so.
During the offseason, the most important thing is to let your body recover. If you're trying to increase mileage in the offseason I would give yourself a solid two weeks of break before doing anything. However, for the increase, I strongly suggest talking to your coach since they know what you're capable of and will be able to give you proper advice based on your prior training. To answer your question tho, I would say 50-55 is a safe number as long as you work your way up and take proper rest days. However, every person is different, which is why I suggest talking to your coach
If you were doing 40 with races and harder workouts, you could safely bump to 50-55 as mentioned above.
What I’ve told my athletes whose mileage is too low is to back off the pace and not do anything “hard” as their bodies adapt to the higher volume, we’ll bring quality workouts back into the mix.
The thing I’m struggling to get them to do is run comfortably enough that an increase in mileage doesn’t wipe them out.
I went from 45 mpw to 70 mpw in one season (Junior year to Senior year in high school). I believe it went something like this:
(Two week break)
30
35
40
45
48
51
54
57
60
63
65 (First week of pre-season)
65
70
70
70
After that, I held 65-70 for about half the season, the cut to 55-60 at championship time.
There really is no definite answer. I made sure to run on soft surfaces for 90%+ of mileage. Dropped from 16:36 to 15:47 for 5k XC. I was a high responder to mileage though, as I've come to find out.
I'd suggest getting up to 50-55 by track season, then 65-70 by XC season. That is if you are a Junior or Senior. If you're a Sophomore in high school or younger, I'd suggest taking a little slower of an approach to 65-70 mpw.
You're more likely to get hurt by intensity than mileage, so make sure you dont overload the intensity. Especially as you're increasing volume.
Real Lyfe Nobodee wrote:
I went from 45 mpw to 70 mpw in one season (Junior year to Senior year in high school). I believe it went something like this:
(Two week break)
30
35
40
45
48
51
54
57
60
63
65 (First week of pre-season)
65
70
70
70
After that, I held 65-70 for about half the season, the cut to 55-60 at championship time.
There really is no definite answer. I made sure to run on soft surfaces for 90%+ of mileage. Dropped from 16:36 to 15:47 for 5k XC. I was a high responder to mileage though, as I've come to find out.
I'd suggest getting up to 50-55 by track season, then 65-70 by XC season. That is if you are a Junior or Senior. If you're a Sophomore in high school or younger, I'd suggest taking a little slower of an approach to 65-70 mpw.
You're more likely to get hurt by intensity than mileage, so make sure you dont overload the intensity. Especially as you're increasing volume.
Were you mostly on roads or grass? I did (attempted) almost the exact same progression, but ended up injured and out for 6 weeks