I only ran 40-50 all summer help me.
I only ran 40-50 all summer help me.
There is a recovery period?
I thought you just increased the workouts density/intensity
you should start dating a crack smoking married hottie? hear that'll make you start running over the top.
Crank it up to 90 miles per week on the crete using singles and no days off.
overtrain
Concrete Runner wrote:
Crank it up to 90 miles per week on the crete using singles and no days off.
Yeah! Probably!
Crete's no biggie, but for God's sake please do it with doubles. Jumping from 45 to 90 on singles and 'crete = injury.
It's not so much the weekly mileage that'll kill you, it's the the durations of the runs themselves (and the intensity). Keep 'em shorter and just do more of them.
For your original question:
Start running twice per day.
Make the runs a respectable avg. duration (at least 40').
Run how you feel - if you feel like running fast, run fast. An impulsive tempo run is way better than a scheduled tempo run.
On workout days (if you're in college), take the workouts easier for a while, and two a week is good.
Once you start feeling genuinely fit (ie. you notice yourself running quite a bit faster on your easy runs, and whatever weekly mileage you're doing begins to feel easy), you have two options:
A) Do more of the same thing, upping volume.
B) Start doing workouts in earnest and get race-ready. In a month you'll be in dece race shape.
That's what I think.
nimble jim wrote:
Concrete Runner wrote:Crank it up to 90 miles per week on the crete using singles and no days off.
Yeah! Probably!
Crete's no biggie, but for God's sake please do it with doubles. Jumping from 45 to 90 on singles and 'crete = injury.
It's not so much the weekly mileage that'll kill you, it's the the durations of the runs themselves (and the intensity). Keep 'em shorter and just do more of them.
For your original question:
Start running twice per day.
Make the runs a respectable avg. duration (at least 40').
Run how you feel - if you feel like running fast, run fast. An impulsive tempo run is way better than a scheduled tempo run.
On workout days (if you're in college), take the workouts easier for a while, and two a week is good.
Once you start feeling genuinely fit (ie. you notice yourself running quite a bit faster on your easy runs, and whatever weekly mileage you're doing begins to feel easy), you have two options:
A) Do more of the same thing, upping volume.
B) Start doing workouts in earnest and get race-ready. In a month you'll be in dece race shape.
That's what I think.
This is basically what I have done the past 2 weeks. Gone from ~35 mpw over the summer, and none in the week before, to averaging 80 miles a week on 2 runs a day with 2 hill workouts a week, 1 sprint workout and 2 weight workouts. You will be tired, especially on the morning runs, but running 2x a day will help you recover faster and better.
uh..oh wrote:
I only ran 40-50 all summer help me.
Set your time machine to June 1st, and do the summer over. But this time, get out the door and train.
wow....you violated the #1 LR rule, "Thou shalt overtrain at all costs".
You might even end up having a decent year...tragic...nothing to complain about for 9 months...
Concrete Runner wrote:
Crank it up to 90 miles per week on the crete using singles and no days off.
Singles is the way to go, 2 a days is for classless pussys.
ok guys i took your advice i just upped my milage, the last month has been 54 54 64 78 this week'll be 80 and i've been rippin my work outs it's been great. My coach said I had my best work out ever today.
100 miles/week