Ideally, what does a typical 50 mile a week run look like?

Triathlon Forum
1

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

2

For me, it is 6 to 8 miles Sun-Fri. A long run of 15 to 20 on Sat.

3

Depends if you’re training for the 800, marathon or triathlon! Each will look super duper different.

4

Depends if you’re training for the 800, marathon or triathlon! Each will look super duper different.

Anything from a 5k to half marathon. Wanting to well rounded.

5

Of course it depends on your goals (target race distance).

For a marathon, maybe something like this (very Pfitzinger-esque):

M: Rest
Tu: 6-8 w/3-4 intervals
W: Medium Long 10-12
Th: 6 easy
F: 6-8 w/3-4 @ LT
Sa: Rest
Su: 16-20 LR

Total: 44-54

For shorter races, I’d bring down the distances on the MLR (8) and LR (12-15) and add some more easy miles (4-6) on one of the rest days. Consider supplementing with strides and hill sprints (per Hudson).

6

For me (age 63), 5 times per week. One long, two medium(tempo & sprints), two short and easy.

7

For me that would be 4 x 8 mile runs (about an hour), 1 x 16 mile long run (about 2 hours), and one hard workout with intervals or tempo running (10-12 miles, about 1.5 hours). Rest day would come the day after the long run. This is a general outline, the workout and long run will vary the most depending on the race calendar, and the 1 hour runs stay the same most of the season.

8

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

Next week for me:

M: 4-5
T: 4-5
W: 4-5AM, 4-5PM
Th: 4-5
Fr: 9
Sat: 4-5
Sun: 14

9

Sun. - 5 - 10
Mon. - off
Tues - 15
Wed - 5
Thur - 15
Fri - 5
Sat - 5 - 10

I’m flexible about my off day, but I run at least 5 days and hopefully 6 days. I run 15’s midweek because that’s how far it is to work. And, since I can run before work, it means less time away from family.

10

As others have mentioned, it really depends on what distance race you’re training for and where you are in your training cycle. If I was in the middle of peak marathon training I’d be above 50 miles per week anyway. But for a half marathon, 50 miles per week is certainly sufficient to peak out at. Especially if it’s for a 70.3 race. 50 miles per week is what I’m maxing out at for Honu 70.3, so I make sure to get in a couple of key workouts. First, I do some kind of tempo/speed/track workout, totaling no more than 10-15% of my total mileage for the week. Second, I make sure to get a long run in of between 10-15 miles, so that’s 20-30% of my total mileage there. The rest of my mileage comes from 6-8 mile efforts at easy pace, and I get 'em done when I can.

11

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

Next week for me:

M: 4-5
T: 4-5
W: 4-5AM, 4-5PM
Th: 4-5
Fr: 9
Sat: 4-5
Sun: 14

What is the swim and bike training that goes along with that?

12

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

Next week for me:

M: 4-5
T: 4-5
W: 4-5AM, 4-5PM
Th: 4-5
Fr: 9
Sat: 4-5
Sun: 14

What is the swim and bike training that goes along with that?

With where I am with my training and how my life schedule works:

Swim:

M: Shorter (2-3K)
T: Shorter (2-3K)
W: OFF
Thurs: Shorter (2-3K)
FrI: Longer (4-5K)
Sat: OFF
Sun: Longer (4-5K)

Bike:

Tues & Thurs: 2-3hrs
Sat: 75-90mins

13

that is some nice volume.

14

I’m really digging the volume through frequency. It helps that my pool is about 1/2 mile from my house and can knock out a quick tready run before/after swim…or even run to the pool.

With all this being said, I don’t plan on doing many 50 mile weeks this year. Just happens that next week will be my first of the year - and probably only - 50 mile week until August. Been consistently in the 40s for the last couple months.

15

I get about 50 mi of run every week and a mean of 15k swim but I don’t bike much. Yesterday was 7.5 mi run, 3600 yd swim, 6 mi bike (commute) … today was 7.5 mi run, 2500 yd swim, 12 mi bike (commute)… I am wiped out. 2 sports I can handle but trying to do all 3 I get soooo tired.

16

Don’t overthink it. Just run. Hit 50 mpw consistently with 2-3 quality workouts worked in and you’ll get faster. I averaged ~50mpw by for a time by pretty much going out and running 7-8 miles every day. Mixed routes up to keep it interesting. Unless you’re running a half marathon or marathon, you really don’t need a long run.

Having said that, the BarryP 3-2-1 structure is a great template to construct a weekly program.

17

I am using Barry P method for the first time. Started at 25 miles and am doing 3 weeks of building followed by one rec week at about 75 pct of my last week’s volume. Im In the 40’s right now but when I get to 50 it will look like this:

Tuesday: 10 with 4 at tempo pace
Wednesday: 5 Recovery
Thursday: 10 steady with hills
Friday: 5 Recovery
Sat: 15 long
Sun: 5 Recovery
Monday: Off

18

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

Next week for me:

M: 4-5
T: 4-5
W: 4-5AM, 4-5PM
Th: 4-5
Fr: 9
Sat: 4-5
Sun: 14

What is the swim and bike training that goes along with that?

With where I am with my training and how my life schedule works:

Swim:

M: Shorter (2-3K)
T: Shorter (2-3K)
W: OFF
Thurs: Shorter (2-3K)
FrI: Longer (4-5K)
Sat: OFF
Sun: Longer (4-5K)

Bike:

Tues & Thurs: 2-3hrs
Sat: 75-90mins

What are you training for?

19

I get about 50 mi of run every week and a mean of 15k swim but I don’t bike much. Yesterday was 7.5 mi run, 3600 yd swim, 6 mi bike (commute) … today was 7.5 mi run, 2500 yd swim, 12 mi bike (commute)… I am wiped out. 2 sports I can handle but trying to do all 3 I get soooo tired.

Yup. I like to work on a 2-discipline focus and maintain the other and just cycle through as warranted.

20

I know everybody is different, but idealy what does a 50 mile a week look like?

Also, added in long, easy, recovery, strength & speed days.

Thanks. This will help out a bunch.

Next week for me:

M: 4-5
T: 4-5
W: 4-5AM, 4-5PM
Th: 4-5
Fr: 9
Sat: 4-5
Sun: 14

What is the swim and bike training that goes along with that?

With where I am with my training and how my life schedule works:

Swim:

M: Shorter (2-3K)
T: Shorter (2-3K)
W: OFF
Thurs: Shorter (2-3K)
FrI: Longer (4-5K)
Sat: OFF
Sun: Longer (4-5K)

Bike:

Tues & Thurs: 2-3hrs
Sat: 75-90mins

What are you training for?

Racing a decent amount this year: 4 sprints, 3 Olys, 2 1/2IMs and IM.

Most important races on the calendar are Boulder 70.3, USAT AG Nats and IMAZ.