I’m just curious. I see posts about people running triple digit weeks and I’ve known several very serious runners that hit huge mileage. I guess I just can’t fathom how I would put that together. So what does 100 mpw actually look like?
~Jeff Good
Not quite 100, but you get the idea.
I agree with StanF. That is a lot like what our best University runners look like in their peak weeks.
Not many people get to that level healthy on less than 10 runs per week. There are a few ultramarathoners that I see who do it in fewer runs (like 5 runs ranging from 10 to 30 miles) - but these people have unique physiology to be able to pull it off.
At risk of asking a stupid question (as someone that maxes out at 20-25 miles per week), I notice that every weekday starts with a 2-3 mile easy run.
Is there a specific training benefit to this or is it simply to get the legs moving again each morning when you are piling up that kind of mileage?
I guess what I am wondering is when you are running 90 miles per week is a 2 mile easy run meaningful in anyway and do they hold the same value for a 25 mpw runner as well?
Would increasing my mileage from 25 to 35 by adding a morning 2 miler on the treadmill contribute a notable advantage without increasing injury/illness risk?
Cheers.
- Mike
I have no clue, and that is not my trainning plan, but I liked the layout and was offering as an example.
10, 5 rinse repeat on weekends go long
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is a 2 mile easy run meaningful in anyway and do they hold the same value for a 25 mpw runner as well?
Those runs are cheap in the total scheme of the training. Adds miles w/ a low recovery cost. Benefit, some.
For a 25mpw person the benefit is probably much more. You get a training effect and it’s an easy way to increase your miles. Add in 3-4 of those 2 mile runs per week. After a month of that, take out one of those runs but add that distance back into the other runs. Wed you drop the 2 miler, add 1 mile to M and 1 mile to Friday (or what ever day) After a few weeks you can drop another and add it back again to other runs. You total volume stays the same but your training stress is different.
Jeff,
There’s a lot of different ways to approach this, but as some of the other posts have aluded to, most do 9-11 runs /week, at fairly moderate/low intensity.
If you’re curious, one of the guys on our Team (Patrick Gildea), ran a **1:03:43 1/2 Marathon **& all his training logs in the final few months leading into the race are posted here:
http://personalbestnutrition.com/cgi-bin/forum/YaBB.cgi?board=PGildea;action=messageindex;start=80
His weeks were generally in the 100-110MPW range. Enjoy.
In my 20s this was a typical week, during the early part of the season.
Mon -am.5mls 35m. pm. 10mls 65-70m.
Tue -am. 5mls 35m. pm. 10mls inc 4mls of hill circuit work. The intensity of this would vary depending on stage of season.
Wed -pm.15mls 1h40-45m.
Thu -am. 5mls 35m. pm. 10mls inc 8x400m fast/200m floats. Again this session’s intensity varied according to stage of season.
Fri - am. 5mls.35m. pm. 5mls 35m.
Sat -am. 10-12mls of hard hilly fartlek or 8-10x800mfast/200m floats or a race or a time trial, often uphill.
Sun -am. 18-22mls on very hilly course with a big group, mostly better runnners than me.
How long should someone run 100mpw? Or how many weeks out from a race should someone peak at this mileage?
Back when I ran alot I would get to about 100mi weeks in the summer. I would only stay there for a handful of weeks. This was just base type of stuff so no workouts. I would run the AM 5mi runs at about 6:45 pace the PM runs would be anywhere from 6:15 to 6:30 pace.
The Long run on Saturday would start at 7min for 1st mile but we would end up averaging about 6min for the whole thing.
Mon am) 5mi pm)10mi
Tue am) 5mi pm)10mi
Wed am) 5mi pm)10mi
Thur am) 5mi pm)10mi
Fri am) 5mi pm)10mi
Sat am) 15 - 18mi
Sun 5mi
In retrospect I am not sure if I should have done that much that hard because I broke down often (aahh when you are younger and think you know it all).
My friends would do something similar, but would take Wednesday up to 15/16 miles and Saturday would get to 22mi. They also did what we would call 30 - 30’s which would basically work out to be a 5/6 mile fartlek in the middle of the Tuesday 10 miler.
that looks dull
I ran 79 mi this week, trying to think what my legs would feel like with another 21! sick.
how much biking on top?
that looks dull
I ran 79 mi this week, trying to think what my legs would feel like with another 21! sick.
5 hrs
.
Thanks for the advice Brian… I’ll look into how to incorporate these into my schedule to help get my mileage up.