How do I get to 80, 90, or 100 miles a week from 40 miles a week?

Training Advice/Discussion High School

5 years ago 01/11/2019 4:20pm EST

So I can run 40 miles a week I've also been running since I was 12 so I have a little experience. The problem my coach says I'm not doing mileage right... One week consist of a starting 5 mile run on Sunday, 7 mile run on Monday, 4 mile run on Tuesday, 6 mile run on Wednesday, 7 miles run on Thursday, 5 mile run on Friday, and a 6 mile run on Saturday. The 7 mile days are supposed to be long runs and Tuesdays and Fridays are supposed to be either VVo2 miles or intense Threshold miles. I've tried several times to make a mileage plan and a diet plan for my mileage but my inexperience drags me down every time. I had a 1-minute pr from 18:09 for the 5k to 17:01 after running 40 miles a week for 3-4 weeks then increasing to 50, but the snow got the best of me and I'm starting back at 40 miles. I think I'm on the right track. I just need some advice really bad. I'm really putting in the work to win state xc this year and if I don't get it figured out then I'll never get there.

Please help...

5 years ago 01/11/2019 4:27pm EST

re: Qwentin K.

Here's a couple things:

1. Increase your volume slowly. I.e. 40-50 MPW this year, 60 - 70 MPW the year after that and so on.

2. Run by time. 90 MPW is about 9-13 hours of running per week, depending on how fast you do your easy mileage. So aim to run at least 90 minutes per day.

3. Start doubling everyday, even if it is just adding a mile or two in the morning.

5 years ago 01/11/2019 5:09pm EST

re: By running by time

Serious question: Why do you recommend such a slow increase in mileage? Why shouldn't he just add one/two miles each week which would still be under the 10% guideline?

5 years ago 01/11/2019 5:13pm EST

re: Why so slow

Why so slow wrote:
Serious question: Why do you recommend such a slow increase in mileage? Why shouldn't he just add one/two miles each week which would still be under the 10% guideline?

Two main reasons:

1. 10% rule is sh it.

2. Injury prevention.

5 years ago 01/11/2019 5:15pm EST

re: Qwentin K.

You can keep doing what you're doing, but just add ~30 minutes of running in the morning 3, 4, or 5 times per week. Then you'll be good.

5 years ago 01/11/2019 6:48pm EST

re: compressed

Just start running 100 and see what happens

5 years ago 01/11/2019 7:26pm EST

re: Qwentin K.

Qwentin K. wrote:
So I can run 40 miles a week I've also been running since I was 12 so I have a little experience. The problem my coach says I'm not doing mileage right... One week consist of a starting 5 mile run on Sunday, 7 mile run on Monday, 4 mile run on Tuesday, 6 mile run on Wednesday, 7 miles run on Thursday, 5 mile run on Friday, and a 6 mile run on Saturday. The 7 mile days are supposed to be long runs and Tuesdays and Fridays are supposed to be either VVo2 miles or intense Threshold miles. I've tried several times to make a mileage plan and a diet plan for my mileage but my inexperience drags me down every time. I had a 1-minute pr from 18:09 for the 5k to 17:01 after running 40 miles a week for 3-4 weeks then increasing to 50, but the snow got the best of me and I'm starting back at 40 miles. I think I'm on the right track. I just need some advice really bad. I'm really putting in the work to win state xc this year and if I don't get it figured out then I'll never get there.
Please help...

First of all, if the snow got the best of you, then you’re not trying hard enough. Secondly, I don’t know what state you reside in, but sub-17:00 is nowhere close to winning state xc unless you are a girl.

I would suggest making one of those 7-mile runs a longer run, like 10-12, and run it progression style. Forget about building to 100. Nothing magic about that number. Try to be able to sustain 70 first, which means you should start doubling now. Two weeks higher mileage, then one week lower to consolidate. Lastly, don’t skip plyos, core, maybe hill sprints or accelerations and SLEEP.

5 years ago 01/11/2019 7:26pm EST

re: wiz khalifa

Oh, I see your problem. The numbers in between are 50, 60 and 70.

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