Currently running 30/week. Please design a schedule to increase summer base mileage. Should I aim to get to 50 over the summer? Or more? 60? 70?
Not injury prone. And have access to crushed stone rails to trails to train on.
Thanks
Currently running 30/week. Please design a schedule to increase summer base mileage. Should I aim to get to 50 over the summer? Or more? 60? 70?
Not injury prone. And have access to crushed stone rails to trails to train on.
Thanks
Just run baby.
Bump.
Please help. Thanks
Aim for 50 - 55. Try to hold that for a few weeks and you will have a great season.
Do Summer of Malmo.
Hs soph wrote:
Currently running 30/week. Please design a schedule to increase summer base mileage. Should I aim to get to 50 over the summer? Or more? 60? 70?
Not injury prone. And have access to crushed stone rails to trails to train on.
Thanks
when does your track season end? I am going to assume you run till June and give you an 8 week plan building to 45 mpw.
3 weeks off - after your season stay active shoot hoops with friends of go for a bike ride or a hike, but mentally take your mind off running.
Week 1: 20ish miles
- 3 to 5 mile runs 4-5 days; strides 3 days; core 3 days
Week 2: 25ish miles
-4-6 mile runs 4-5 days; strides 3 days; core 3 days; 50 push ups per day
Week 3: 30ish miles
-4-5 mile runs 4-5 days, 7 mile long run; strides 3 days; core 3 days; 50 push ups 4 days
Week 4: 30ish miles
-5-6 mile runs 3-4 days, 7 mile long run; strides 3 days; core 3 days; 50 push ups 4 days
Week 5: 35ish miles
-5-6 mile runs 4-5 days, 8 mile long run; strides 3 days; core 3 days; 50 push ups 4 days
Week 6: 40ish miles
-6-7 mile runs 4 days; 9 mile long run; 5 mile fartlek mid week; strides 3 days; core 3 days; 75 push ups 4 days
Week 7: 45ish miles
-7 mile runs 4 days; 10 mile long run; 5 mile fartlek mid week; strides 3 days; core 3 days; 75 push ups 4 days
Week 8: 45ish miles
-7 mile runs 4 days; 10 mile long run; 5 mile fartlek mid week; strides 3 days; core 3 days; 75 push ups 4 days
Anything beyond this, you should start thinking about doubling and might as well jump into summer of malmo. But you are a soph going to be a junior? So you have next year to have a big summer. This year you need to build a decent base and running body to carry you through the year.