ji8 wrote:
Makhloufi 50mpw
If the bossman rubs 50 then anything higher is classified as high volume
ji8 wrote:
Makhloufi 50mpw
If the bossman rubs 50 then anything higher is classified as high volume
70-90 seems like the sweet spot for a majority of milers.
I know that I ran 3:42 and averaged 55 mpw from Sep through Jun.
70-75 miles would be a big week for me.
There were better runners that I trained with that did similar mileage or not a whole lot more.
It's been noted that Lagat did not run high mileage, even after moving up to the 5000.
I think 100mpw for pro 1500m runners would be high even for a max mileage week.
It's hard to get those quality mile and 800 pace workouts needed with that kind of volume.
A good track interval workout for a miler would total 3 miles, which comes to 7 or 8 miles with warm up and warm down.
You need another 6 or 7 mile morning run that day.
Then your easy day recovery run shouldn't be more than 8 miles. Plus 5 on a double only gives you 13. And I can only see doubling up to four times a week.
Maybe someone can describe a 100 mile miler workout week.
A 100 mile week for milers would likely include plenty of doubles. I think of the Ingebrigtsens who double like 5 or 6 days a week. They’re training isn’t the traditional miler training. They do heavy threshold work but it clearly works for them.
Melbourne Track Club guys follow a similar philosophy in training. High volume with a lot of emphasis on threshold. A typical week for MTC is:
Monday: AM 60mins PM 30
Tuesday: AM 8x1k off 60s PM 30
Wednesday: same as Monday
Thursday: 20-30 min threshold or Deek’s Quarters + 15 min threshold
Friday: 60 mins
Saturday: AM hills PM 30 mins
Sunday: 1:45 long run
Gets you around 100mpw
That does not look like 1500m training.
Maybe early, early base training in the fall.
The fastest paced part of that week is one day where the intervals add up to 5 miles.
What are Deek's Quarters? I assume quarter mile repeats but how many?
It seems like an unnecessary amount of volume to prepare for a 4 minute race.
I know there are different ways to get there.
I will have to admit that I don't have a distance runner's mindset and my body broke down if I hit 60 miles too many weeks in a row with the quality workouts thrown in there.
I ran on my toes and my calves and achilles were always sore.
It's not just me. My comparison is to sub 3:40 runners I have known and trained with.
The difference from the 3:38 to the 3:30 runners wasn't volume but talent and quality of workouts.
Star wrote:
Maybe someone can describe a 100 mile miler workout week.
Probably more foreign regime
M: 9M run [9]
5M run w strides [5] 14
T: 800m-1M interval workout [12] 26
5M run [5] 31
W: 4-5 mile steady run [10] 41
5M run [5] 46
Th: 9M run [9] 55
5M run w strides [5] 60
F: 200m-600m interval workout [10] 70
5M run [5] 75
S: 9M run [9] 84
Su: 16M LR [16] 100
or
someone who do well off more strength based approach (maybe Schumacher type regime)
M: 11M run [11]
4M run w strides [4] 15
T: 6-8M worth of tempo running / hill work / mile reps [13] 28
4M run [4] 32
W: 11M run [11] 43
Th: 11M run [11] 54
4M run w strides [4] 58
F: 4-5M worth of track intervals, jog recover [11] 69
4M run [4] 73
S: 11M run [11] 84
Su: 18M LR [18] 102
For elite milers you cover 9M under an hour [6.40 pace] so it's not so much tax. Might not need more than 16M for long run which if you run bit faster close to 90 minutes. For workouts, threshold interval on Tue, steady run on Wed, and pure speed on Fri. This is more for 1500m/5k type like Centro, Houlihan, Willis, Iguider, Hassan, although there are exception such as Lewandowski who can run 1:43 800m and peaks at 110 mpw.
I will say someone like Centro only does 2 workout per week (Tue/F) and did 20M LR with Jerry although even he said after 13:00 he told Jerry train him more like 5k man up until 4 week before worlds then focus on speed. Craig mention he do single in base phase then transition to double in season for recovery purpose. Houlihan still does 70 min easy run so I imagine she run 10 mile those days.
Star wrote:
That does not look like 1500m training.
Maybe early, early base training in the fall.
It seems like an unnecessary amount of volume to prepare for a 4 minute race.
I know there are different ways to get there.
Definitely more base phase
Keep in mind, usually elite miler only do this volume. They peak for championship where they must run 3 round in 4-5 days. Not saying you can't do 50mpw and handle 3 round or 6 if you double like Makh or Souliman did in Rio, but it certainly help because it help with recovery. You just risk not being sharp enough (like Centro reference in Doha interview after semi and final). It also lot harder to fit races in training, but again you peak for championship.
I’ll be interested to see how Jerry’s training pans-our for Centro over the next year. I believe his mileage is similar to what he ran at NOP (90s) but I think his long runs are longer and his strength workouts are also longer. I don’t think he went longer than 16 miles at NOP. Most milers seem to sit at that 15-16 mile long run but a handful definitely ran 2 hours or longer. Snell, Herb Elliot, Marty Liquori, the BTC crew, Nick Willis, Rod Dixon to name a few.
Saturday Long Run? wrote:
I’ll be interested to see how Jerry’s training pans-our for Centro over the next year. I believe his mileage is similar to what he ran at NOP (90s) but I think his long runs are longer and his strength workouts are also longer. I don’t think he went longer than 16 miles at NOP. Most milers seem to sit at that 15-16 mile long run but a handful definitely ran 2 hours or longer. Snell, Herb Elliot, Marty Liquori, the BTC crew, Nick Willis, Rod Dixon to name a few.
I think it work out well for him and if it doesn't? Maybe it time for 5k anyways. 3:32 and 8th in Doha wasn't terrible for someone dealing with injury, but he run 3:31 last year after having injuries and illnesses in '17/early '18 so don't know. I'm afraid Jerry find sooner than later if Centro medal in Tokyo next year he need basic speed that was given at NOP, he already have 13:00 in back pocket. I trust Jerry, I think '19 was about recover, get standard, and test endurance he never got at NOP. Speed will come next summer certainly.