Weekly Schedule for a Low Mileage Runner

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  • registered

    rip van racer

    Member since 12/05/2004.

    370 posts. Last post 17 years ago.
    18 years ago 07/28/2005 7:31pm EDT
    re: newohiomaster

    I ran sub 17 last year on the following schedule at 39 years old. Started running a year and a half before that.

    monday 3 wu, 5-6 mile tempo, 1-2 cooldown

    wed 3 wu, intervals (200,400,or800) 3 cooldown

    sat 5 wu, 5k race, 3 cooldown

    Some weeks I would add a steady 10 mile run.

    You will be a lot better off running 3 days of 10 miles a day rather than 5 or 6 days of shorter mileage. It will also save you time as well. I even ran a 1:19 half marathon at the end of the summer after having not run over 10 miles at one time the whole year.

    The only problem is that you will peak after a few weeks and not be able to run much faster, but it will allow you to be very competitive and enjoy the sport.

  • Trailhound

    Anonymous Poster

    18 years ago 07/28/2005 10:15pm EDT
    re: rip van racer

    Rip,

    could you explain the wed. workout. Is it 10M total, I guess. Also, what do you think about the recent 3-day 26.2 training from RW?

    Thanks!

  • registered

    rip van racer

    Member since 12/05/2004.

    370 posts. Last post 17 years ago.
    18 years ago 07/28/2005 10:49pm EDT
    re: Trailhound

    Trailhound wrote:

    Rip,

    could you explain the wed. workout. Is it 10M total, I guess. Also, what do you think about the recent 3-day 26.2 training from RW?

    Thanks!

    When I did the interval workout, I would try to total 8-10 miles. 3 up, 8-400's with 400 recovery and 2-3 down.

    I liked the 3 day training in RW for the average busy person who wants to run marathons. It gives them another option and really is the same as all the other plans except they delete the recovery runs and replace them with no-impact crosstraining. The purpose of the recovery runs is to gain aerobic fitness and burn calories which the crosstraining will also do. As you gain experience, you learn how hard to run so it takes you the 48 hours between workouts to recover.

    Of course you will never become elite running 3 days a week but you can enjoy running a marathon.

    My personal view on high or low mileage is that most do not run enough when building base and most run too much when racing. What would you call a runner who does 140 in the offseason, but does 60-70 during the race season? Is he a high mileage runner because he hits 140 for 3 months or a low mileage runner because he runs all his fast times doing 60?

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