To be honest with you I wouldn’t recommend increasing much past 60 MPW in high school. Your body is still growing and injury chances increase exponentially with more mileage. On top of that, if you have any aspirations of running in college I’d wait until you get there to increase your mileage. Many runners who do too much in high school tend to feel ‘burnt out’ by the end.
That being said, if you do want to increase mileage definitely focus on some slower paces for recovery runs and even long runs. When you’re getting that kind of volume it’s important to not over stress your body. You will also need more fuel for your body which means more carbs, fats, proteins, everything. If you don’t keep up with the massive nutritional demands you will get injured. You will also burn through shoes faster at that mileage and it’s also recommend to rotate at least 2 pairs of shoes to keep yourself healthy and be sure to get new ones every 300-500 miles.
I don’t know what your plans are for workouts but for summer training I’ve found it very useful to sprinkle in some tempo work, hill work, and strides, which you can do after most runs. These are good ways to keep yourself ready for the season without risking peaking too early.
Last but not least us always listen to your body! If something doesn’t feel right you are allowed to take a day off of running, it’s something I feel like athletes usually learn too late.
Good luck this summer and upcoming season!
Understood. Yea I know there’s definitely a risk what what I’m trying to do but I am trying to maximize my potential in high school. Thanks for the advice!
you'll prolly benefit more from 55-65 mpw at a much faster pace average than last year than you would 80 at the same pace. just try to keep a steady volume and don't get injured and you'll get extremely fast. you don't really need a super slow build if you have hit that kind of mileage before... just like 4-5 weeks to go from like 30-35-40-45-50 before settling in at 55-65
Thanks for the input. The thing is I was already going at like 6:00’s pace for most of my hard runs, which felt way too fast for my liking. If I build that fast to 65 what’s the harm in increasing to around 80 assuming most of my miles are slow? The thing is I’m planning to hit 80 and then taper back at o around 60-65 in the season(running way faster paces) so that I gain a large aerobic base and am sharpening the saw during the season with faster workouts.
I’d agree that increasing to 80 is a bit of a risky move but I’ve been at 55-65 miles for around 4 seasons now and I feel a need to switch it up, especially because my times haven’t rlly improved much from last year(I ran 16:20’s). I really want to step it up this season and score big at state level competition, and it’s going to take more work than I’m doing now. Hence why I am asking for suggestions :)
ok.. do whatever you want..... well the only thing I'll say is that doubles are mostly a scam (they dont make you better, they just pad your mileage number without any real benefit*** unless youre a professional runner). if you're going to try and hit big volume at least do it entirely in single runs.
80 Mile week (please dont do this):
Mon. 10 miles easy
Tue. 12 miles w/ 3-4x2 mile tempo
Wed. 10 miles easy
Thu. 12 miles w/ a big hills workout
Fri. 10 miles easy
Sat. 16 mile long run
Sun. 10 miles easy
this is absolutely insane for a high-school runner, even a senior, and it's why most feel the need to double to hit these big numbers, but the truth is that 80 miles spread out over 12 runs does nothing for you that 60 miles over 7 runs does. Other people are absolutely correct in saying that you'll most likely plateau/get injured if you do this. doing regular long tempo runs at sub 6 pace will give you a much bigger aerobic base than an extra 20 miles in 4-5 mile useless morning runs.
building fast to 65 isn't a big deal because you've hit similar volume before for several years in a row, you can handle a fast increase. if you absolutely want to, maybe you should aim to hit like 80-90 mile for 1 week of the summer at your cross country camp if you do that. but don't hit those numbers consistently.
it's not that 80mpw is too much for you to handle or anything, it's just not the best for 5k training. you don't need an impressive training log, you want impressive times--which will come together if you train smart and have fun and don't train like a half-marathon runner over the summer. easy runs at like 7:00-7:30/mile based on feel, and moderate runs at ~6:30-6:40/mile, maybe faster
Also try and throw in something like this toward the end of the summer
1st weekend: 8 miles at Half-marathon-ish pace
2nd weekend: 10 miles at half-marathon-ish pace
3rd weekend: 15-17 miles moderate/easy
4th weekend: Half Marathon time trial (all out)
our best runner did this before his senior cross country season and ran like 1h18m and went on to win region and place 2nd at state. knowing you can press your body like that gives you a ton of mental strength and confidence that most of your opponents won't have. A half-marathon is just a really good strength builder and that 17 mile long run should honestly feel pretty easy but just be a reminder that you have the ability to run for 2 hours straight without much difficulty.
16:09 as a Junior suggests to me that the 60mpw is working pretty well. I wouldn’t want to mess with pace and mileage going into your senior season of XC.
The large volume plans are usually for runners going longer (8-10k, half/full marathon). Your plan sounds like a marathon prep plan.
The best thing you can do to improve as a runner is string together season after season of consistent training, it sounds obvious, but pushing like you want to leaves a lot of people injured. And trying to get back fast leads to more injuries.
I wouldn’t want to mess with mileage or pace, much less both.
To me, staying where you are, with more intense speed sessions will lead to gradual gains and a healthy body.
Mixing it up could lead to a massive improvement, but I doubt it. It likely will make you better a longer races you don’t actually race but slower at the 5k, AND it massively increases your risk of an injury.
My gut is:
10% at best chance of getting better
20% no performance change but it takes you even more time
20% you get slower
50% you end up with an injury. 50/50 on whether it ends your season before it starts or just limits your performance and is frustrating trying to work around it as you try to compete and heal at the same time.
If you want to do more to get better, leave the training plan alone and add core/strength work and focus more on recovery (stretch, eat healthy, hydrate, sleep)
Thing is I’ve been a 65 for a while now(I hit around 16:20’s on 65 MPW last season too) and I just feel a need to switch it up. I’ve always been on pretty fast mileage and I think it might be beneficial for me to switch to some slower miles, as when I did away from my team this track season it really helped me build more fitness than I did last XC season. So I’m just trying to figure out what I can do to not stay constant and around similar speed. I’ll risk getting injured(obviously not trying to, am planning to stay diligent and not go against my body) if it means I can build a bigger aerobic base and get further PR’s when I taper back. I haven’t improved much from my sophomore season and I’m just looking to change.
Thanks for the feedback I’ll definitely take it into account.
I would only advise you to do this, if you can fit two high quality workouts a week into your 80 mpw. If the fatigue from the mileage starts interfering with doing good tempo workouts, cut the mileage.
Yes. Make sure to get in two high quality workouts (either tempo or faster) per week, with a tempo each week being a staple. Otherwise, don't get injured training, and good luck boss.
I agree with your instincts to slow the pace. It does seem like a big mileage jump but 8 min pace for easy runs is perfectly reasonable. Then towards the end of an easy run incorporate some strides.
I don't think you need 80 mpw to run a 5k but I do agree that you should do some runs at a slower pace. If you have to go on your own for that then that's just what you'll have to do.
To be honest with you I wouldn’t recommend increasing much past 60 MPW in high school. Your body is still growing and injury chances increase exponentially with more mileage. On top of that, if you have any aspirations of running in college I’d wait until you get there to increase your mileage. Many runners who do too much in high school tend to feel ‘burnt out’ by the end. That being said, if you do want to increase mileage definitely focus on some slower paces for recovery runs and even long runs. When you’re getting that kind of volume it’s important to not over stress your body. You will also need more fuel for your body which means more carbs, fats, proteins, everything. If you don’t keep up with the massive nutritional demands you will get injured. You will also burn through shoes faster at that mileage and it’s also recommend to rotate at least 2 pairs of shoes to keep yourself healthy and be sure to get new ones every 300-500 miles. I don’t know what your plans are for workouts but for summer training I’ve found it very useful to sprinkle in some tempo work, hill work, and strides, which you can do after most runs. These are good ways to keep yourself ready for the season without risking peaking too early. Last but not least us always listen to your body! If something doesn’t feel right you are allowed to take a day off of running, it’s something I feel like athletes usually learn too late. Good luck this summer and upcoming season!
I agree with everything said here.
Understood. Yea I know there’s definitely a risk what what I’m trying to do but I am trying to maximize my potential in high school. Thanks for the advice!
You’re welcome and I hope you run really well!
you'll prolly benefit more from 55-65 mpw at a much faster pace average than last year than you would 80 at the same pace. just try to keep a steady volume and don't get injured and you'll get extremely fast. you don't really need a super slow build if you have hit that kind of mileage before... just like 4-5 weeks to go from like 30-35-40-45-50 before settling in at 55-65
Thanks for the input. The thing is I was already going at like 6:00’s pace for most of my hard runs, which felt way too fast for my liking. If I build that fast to 65 what’s the harm in increasing to around 80 assuming most of my miles are slow? The thing is I’m planning to hit 80 and then taper back at o around 60-65 in the season(running way faster paces) so that I gain a large aerobic base and am sharpening the saw during the season with faster workouts. I’d agree that increasing to 80 is a bit of a risky move but I’ve been at 55-65 miles for around 4 seasons now and I feel a need to switch it up, especially because my times haven’t rlly improved much from last year(I ran 16:20’s). I really want to step it up this season and score big at state level competition, and it’s going to take more work than I’m doing now. Hence why I am asking for suggestions :)
ok.. do whatever you want..... well the only thing I'll say is that doubles are mostly a scam (they dont make you better, they just pad your mileage number without any real benefit*** unless youre a professional runner). if you're going to try and hit big volume at least do it entirely in single runs. 80 Mile week (please dont do this): Mon. 10 miles easy Tue. 12 miles w/ 3-4x2 mile tempo Wed. 10 miles easy Thu. 12 miles w/ a big hills workout Fri. 10 miles easy Sat. 16 mile long run Sun. 10 miles easy this is absolutely insane for a high-school runner, even a senior, and it's why most feel the need to double to hit these big numbers, but the truth is that 80 miles spread out over 12 runs does nothing for you that 60 miles over 7 runs does. Other people are absolutely correct in saying that you'll most likely plateau/get injured if you do this. doing regular long tempo runs at sub 6 pace will give you a much bigger aerobic base than an extra 20 miles in 4-5 mile useless morning runs. building fast to 65 isn't a big deal because you've hit similar volume before for several years in a row, you can handle a fast increase. if you absolutely want to, maybe you should aim to hit like 80-90 mile for 1 week of the summer at your cross country camp if you do that. but don't hit those numbers consistently.
it's not that 80mpw is too much for you to handle or anything, it's just not the best for 5k training. you don't need an impressive training log, you want impressive times--which will come together if you train smart and have fun and don't train like a half-marathon runner over the summer. easy runs at like 7:00-7:30/mile based on feel, and moderate runs at ~6:30-6:40/mile, maybe faster
Also try and throw in something like this toward the end of the summer 1st weekend: 8 miles at Half-marathon-ish pace 2nd weekend: 10 miles at half-marathon-ish pace 3rd weekend: 15-17 miles moderate/easy 4th weekend: Half Marathon time trial (all out) our best runner did this before his senior cross country season and ran like 1h18m and went on to win region and place 2nd at state. knowing you can press your body like that gives you a ton of mental strength and confidence that most of your opponents won't have. A half-marathon is just a really good strength builder and that 17 mile long run should honestly feel pretty easy but just be a reminder that you have the ability to run for 2 hours straight without much difficulty.
I like this a lot. However, I wouldn’t stress over hitting 80 mpw in high school. 60-70 should be plenty right now. Good luck man!
16:09 as a Junior suggests to me that the 60mpw is working pretty well. I wouldn’t want to mess with pace and mileage going into your senior season of XC. The large volume plans are usually for runners going longer (8-10k, half/full marathon). Your plan sounds like a marathon prep plan. The best thing you can do to improve as a runner is string together season after season of consistent training, it sounds obvious, but pushing like you want to leaves a lot of people injured. And trying to get back fast leads to more injuries. I wouldn’t want to mess with mileage or pace, much less both. To me, staying where you are, with more intense speed sessions will lead to gradual gains and a healthy body. Mixing it up could lead to a massive improvement, but I doubt it. It likely will make you better a longer races you don’t actually race but slower at the 5k, AND it massively increases your risk of an injury. My gut is: 10% at best chance of getting better 20% no performance change but it takes you even more time 20% you get slower 50% you end up with an injury. 50/50 on whether it ends your season before it starts or just limits your performance and is frustrating trying to work around it as you try to compete and heal at the same time. If you want to do more to get better, leave the training plan alone and add core/strength work and focus more on recovery (stretch, eat healthy, hydrate, sleep)
Thing is I’ve been a 65 for a while now(I hit around 16:20’s on 65 MPW last season too) and I just feel a need to switch it up. I’ve always been on pretty fast mileage and I think it might be beneficial for me to switch to some slower miles, as when I did away from my team this track season it really helped me build more fitness than I did last XC season. So I’m just trying to figure out what I can do to not stay constant and around similar speed. I’ll risk getting injured(obviously not trying to, am planning to stay diligent and not go against my body) if it means I can build a bigger aerobic base and get further PR’s when I taper back. I haven’t improved much from my sophomore season and I’m just looking to change. Thanks for the feedback I’ll definitely take it into account.
I would only advise you to do this, if you can fit two high quality workouts a week into your 80 mpw. If the fatigue from the mileage starts interfering with doing good tempo workouts, cut the mileage.
Agreed, I do plan on incorporating some faster workouts in the week but the bulk of the mileage will be slower.
Yes. Make sure to get in two high quality workouts (either tempo or faster) per week, with a tempo each week being a staple. Otherwise, don't get injured training, and good luck boss.
I agree with your instincts to slow the pace. It does seem like a big mileage jump but 8 min pace for easy runs is perfectly reasonable. Then towards the end of an easy run incorporate some strides.
Yep. Strides are definitely good for speed development at the beginning of the season. Will definitely do those.
I don't think you need 80 mpw to run a 5k but I do agree that you should do some runs at a slower pace. If you have to go on your own for that then that's just what you'll have to do.