Running 100km a week sustainably

6 days. With 5 days, there's higher modulation between hard and easy efforts, thus more stimulus from single workouts and less from consistent mileage. There's a time for high modulation, but not in April preparing for XC.

I think you should try to do singles. I've been running mid-70s since December in singles. It's manageable if you build up slowly and steadily season after season.

You sound HS age, so I would recommend:

M- 8

T- 8

W- 20 min warm up, 20 min tempo, 20 min cool down (~8 miles, give or take)

T- 8

F- 8

S- 12

S- rest

That only gets you to 52 mpw, but do that for 4-6 weeks, then increase tempo to 25 minutes and increase all the runs by 1 mile each. Then just stay there the rest of the summer. You'll be consistently running some solid mileage and getting fit and ready for XC.

Just make sure not to race the tempos. Lots of young athletes race their tempos, I did it when I was in HS. Just run tempos between half marathon and marathon pace, depending on how you feel on the day. If you want to know those paces just punch your most recent race times into the calculator here:

https://runfastcoach.com/calc2/index.php

Similar, most easy runs and long runs should be at the "easy" pace you get from the calculator based on your most recent race time. If you feel really good, it's okay to run easy runs and long runs on occasion at the easy/moderate pace.

That's good stuff, I agree with most with it.

+ to singles, I also think that's better especially for building endurance (doubles better in racing season for recovery)

+ tempos and easy runs should be easy

I would change the following things:

- add strides on 2-3 days

- add a second workout, either a Fartlek or some longer repeats from 800-2000m at a quick, but controlled effort (threshold/10k pace, Fartlek can include shorter reps at 3k-5k pace).

Yes, I am graduating the equivalent of high school in my province this year.

I’ll try to work my way up through singles as it seems like they’ll have a bigger training stimulus.

For the second workout I have a couple time based intervals that similar to what you wrote, for example 6x4’/1’ @ 10k pace and 15-20x 30s @5km with full recovery (1’30).

Thank you!

As a high schooler, sometimes it’s hard to bang out 8 a day. If you’re only feeling 7 one day, maybe the next will be 9. I’d focus more on averaging 8 a day + a long run than trying to hit exactly that

Uh, why are you using km? I read it as 100 mpw at first and was like okay this is worth a thread but if you are tired at 100km then it sounds like are weak. don't do it during this outbreak, not worth the risk. You know people run 100km races? sheesh. run doubles, singles are overrated.

RancidCupNoodle wrote:

Uh, why are you using km? I read it as 100 mpw at first and was like okay this is worth a thread but if you are tired at 100km then it sounds like are weak. don't do it during this outbreak, not worth the risk. You know people run 100km races? sheesh. run doubles, singles are overrated.

Using km because my country does ... I've been working with Km's for 3 years.

I don't think I'm weak for being tired while running 100km for 2 consecutive weeks with tough workouts at the peak of my buildup for a goal race ... I won't be banging out hard intervals 3x a week here ... different situation and different goals here.

Also I'm at an extremely low risk for Covid but thanks for the concern.

And I really don't care about 100km races , I'm running 8k races at most so useless comment tbh.