90 mpw week

A 14 mile tempo seems long if you were doing 6.5 previously.

Also what are your 10 mile & 14 mile track work outs?

Ciro wrote:

Also what are your 10 mile & 14 mile track work outs?

I would assume it's more like a 5-6 mile workout with 2-3miles warmup and cooldown.

danready wrote:

I'd like to run 90 mpw.

What do you think about a week like the following one?

M: 11 ez

T: w/o 14 miles (tempo run)

W: 11 ez

T: 11 ez

F: 14 miles track w/o

S: 11 ez

S: 18 long run

Total = 90 mpw

I think that looks manageable, but it's a big jump to go all the up to 90 (especially in singles). If possible, doubling on easy days sometimes may lessen the load - especially if you begin to feel run down. Instead of 11 as a single you could do a 7 / 4 double. Another option is to have a mid-week long run on Wednesdays (90mins) of 13-14mi, and then a couple of your easy days could be a bit shorter.

That is quite a jump. Why not add doubles? Eventually you'll get to a mileage that you are going to want to split your runs. Also, going from recovering with an easy 9 or an easy 4 to recovering with an easy 11 is going to be rough on your body.

"HM PB (3 days ago): 1.16.31"

Maybe 1 week a little bit easier after competiton, huh ?

Moby wrote:

Ciro wrote:

Also what are your 10 mile & 14 mile track work outs?

I would assume it's more like a 5-6 mile workout with 2-3miles warmup and cooldown.

I expect you're right.

14 miles (including warm up & cool down) of a track workout seems like a lot to me.

Run twice a day, everyday. And average a bit under 13 miles a day.

I tried doing what you're proposing with a similar PR in the half. What I found was that I got very run down, and it was hard to do the recovery runs and long runs at anything more than a very slow jog. Who wants to do a very slow jog for 11 miles? The workouts were still ok. If you're set on going to 90 miles per week, I'd either do doubles, like others have recommended, or I'd keep your volume lower than 90 miles. Given your schedule, I'd settle on something like this:

M 9 easy

T 11 with 7 @ tempo

W 14 midweek long run

T 9 easy

F 11 with track, fartlek, hills, etc

S 9 easy

S 18 long run

It's only 81 miles, but I think you stand a better chance of recovering and absorbing the benefits of your training. If I were going to add doubles, I'd start with shakeouts before your workouts on Tuesday and Friday. The next place would be a shakeout after the long run. If I were going to cut mileage, I'd shorten the recovery run on Saturday and skip the cooldown on your workout days.

I would recommend doing it in doubles. It's a safer way to increase mileage and will also help build discipline. It also allows you to have an off day (really important). I would recommend something like this:

M: Off day, just 5 miles easy

T: 5 miles AM, track workout or fartlek PM

W: 5 miles AM, 9 miles PM + strides

T: 5 miles AM, 9 miles PM + strides

F: 5 miles AM, tempo workout PM

S: 5 miles AM, 9 miles PM + strides

S: 18 miles long + strides

Total: 75 without workouts, should allow you to get just shy of 90 once you add in workouts and strides. If you need a little more you can add on to your off-day (two 5-mile runs would still fit in the definition of an off day).

gahagand wrote:

I would recommend doing it in doubles. It's a safer way to increase mileage and will also help build discipline. It also allows you to have an off day (really important). I would recommend something like this:

M: Off day, just 5 miles easy

T: 5 miles AM, track workout or fartlek PM

W: 5 miles AM, 9 miles PM + strides

T: 5 miles AM, 9 miles PM + strides

F: 5 miles AM, tempo workout PM

S: 5 miles AM, 9 miles PM + strides

S: 18 miles long + strides

Total: 75 without workouts, should allow you to get just shy of 90 once you add in workouts and strides. If you need a little more you can add on to your off-day (two 5-mile runs would still fit in the definition of an off day).

The above schedule is what I did for most of last year but my 9-mile runs were in the morning and the 5-milers were in the afternoon. It allowed me to survive the brutal summer days of Houston. My legs generally felt pretty fresh every day.

Thank you for your advices!

I'm having an easy week now!

The problem is that doubles hurt me in a psychological way. If I want to become a real runner one day, I know I have to get stronger also in my mindset.

Thank you very much for your advices: in my country, competitive running is not structured as in the US!

Thank you very much!

Yeah doubles are hard. I honestly would recommend starting with that schedule I suggested, but only two doubles per week. Just add one more doubling day every few months, until after a year or two you've built up to the full schedule. It's very important to slowly add in new stresses because acute stress (a big increase in stress in a short amount of time) is far more likely to injure you than chronic stress (a slow, gradual, but constant increase in stress).