I’m a low mileage guy (~40mpw) that’s been running seriously for 18 months, but had an injury plagued last 12 months. Despite that, I managed
800m NA
1500m - 4:14
5k 15:57
10k 33:24
When can I expect to peak on 40-50 mpw?
I’m a low mileage guy (~40mpw) that’s been running seriously for 18 months, but had an injury plagued last 12 months. Despite that, I managed
800m NA
1500m - 4:14
5k 15:57
10k 33:24
When can I expect to peak on 40-50 mpw?
Depends, how is your mileage structured?
Do you cross train? Workouts?
Donavan Brazier probably runs about that much and has run 1:42 and 3:37
How old are you?
BadWillH wrote:
Depends, how is your mileage structured?
Do you cross train? Workouts?
24 year old male
At the moment things look like:
Monday 4-6 miles easy
Tuesday 4 miles of speed
Wednesday 5-6 miles easy
Thursday 4 miles of tempo
Friday Off
Saturday Race/3-4 miles of work
Sunday 8-10 miles
Running a 10k in December, looking to peak at:
Monday 6 miles easy
Tuesday 4-6 miles of speed
Wednesday 8 miles easy
Thursday 4-6 miles of tempo
Friday Off
Saturday Race/4-5 miles of work
Sunday 10 miles
Easy pace is ~60s - 90s slower than 5k pace - recent 5k in 16:30 so 6:20-6:50 range. Obviously go a bit slower if I'm really tired.
Tuesday workouts are longer reps, more volume, less rest - eg. 10 x 1k or 6 x 1 mile with 90s-2 mins rest
Thursday are broken or straight tempos - eg. 20 min tempo or 3 x 7 mins tempo with 60s rest
Saturdays are shorter intervals - eg. 6 x 1k or 4 x 1 mile with 3 mins rest; or hill work
Recent workouts: 10 x 1K with 1:45 rest in 3:16
3 x 7 mins tempo with 60s rest at 5:30 pace
6 x 1k with 3 mins rest in 3:11 (solo on the roads)
I do some strength training once per week, and enjoy doing Yoga with my GF on my days off.
I was always a lower mileage guy in my younger days. During collegiate track season ran about 30 miles a week and ran 1:49, 2:23.5 (1000 meters, indoors) and 4:03 mile (indoor 200 meter track).
Post collegiately averaged around 60 miles a week and had road racing pr's of 23:08 (8k), 29:19 (10k) and 48:37 (10 mile).
If you are going to keep your mileage that low, the intensity needs to be higher. I did almost all of my running at 6 minute pace or under, which I would not have done if I was doing higher mileage.
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