Maximum Weekly Run Mileage
-
No new posts
Moderators: k9car363, alicefoeller | Reply |
|
2008-09-05 11:54 AM |
Expert 986 Michiana | Subject: Maximum Weekly Run Mileage There are more than a few threads out there suggesting the miles per week one needs to achieve peak performance for marathons. I've seen as much as 70+ miles are needed. While to some that seems understandable, I wonder if its reasonable, or even safe in a runner's early years. I'm interested in what other BT'ers are logging on their biggest running weeks and how it corresponds to their running experience (years of consistent running). Indicate your category (New, Experienced, Lifetime) and your largest training week (in terms of miles run). The years running means consistently running (say at least 6 times per month). Also give some color commentary on your running experience, goals, PR's, etc... I played soccer in HS, where I ran lots, and ran a 5k when I was 23, then picked up triathlon at 36, but am not saying that I've run for 10+ years! I've been running somewhat consistently for 3 years and my max so far is 38 miles in a week. However, I will hit 40+ miles as I build to my November marathon that I hope to run under 3:25. Next year, I expect to break into the 50+ miles and qualify for Boston (3:15:59), but I'm betting that mileage is fairly rare for someone whose been running consistently for a less than 5 years. |
|
2008-09-05 12:00 PM in reply to: #1652906 |
Science Nerd 28760 Redwood City, California | Subject: RE: Maximum Weekly Run Mileage I've been running about 3 years. Right now I'm running 20 - 30 miles per week. That'll be going up more in the next few weeks. I'm running my first marathon this year. Goal is to finish. |
2008-09-05 12:03 PM in reply to: #1652920 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Maximum Weekly Run Mileage I started running in '87, but stopped in '92. Then I didn't get back into any running again until '04. So 5 - 10 years for me. But in my marathon training I've gotten as high as 69 miles (two separate weeks). |
2008-09-05 12:13 PM in reply to: #1652906 |
108 | Subject: RE: Maximum Weekly Run Mileage I have been a recreational runner for many years, and never get much over 20 miles per week. The exception is when I trained for a marathon and then it creeped up to about 30-40 miles per week. I certainly didn't come close to BQ pace in the marathon - did about a 10 min/mile pace in marathon. So you probably need more mileage to get ready for a BQ marathon. I would say that 50 miles per week is not rare for someone seriously training for a marathon. Just increase weekly mileage at a safe rate to avoid injuries (about 10% increase per week). And your long run should be less than 50% of your total mileage each week. Good luck!
|
2008-09-05 12:17 PM in reply to: #1652906 |
Expert 715 Welcome to Super Mario World | Subject: RE: Maximum Weekly Run Mileage I started 2 years ago and I am right around 50 mpw. |
2008-09-05 12:18 PM in reply to: #1652906 |
Master 1678 Olney, MD | Subject: RE: Maximum Weekly Run Mileage I'm a new runner and have been at it for about a year and a half. Recently I have been averaging around 20 - 25 a week, but I wasn't very consistent with getting out there in the beginning. I'm doing my first marathon in October and am hoping for 4:00 or less. Hopefully I can pull it off |
|
2008-09-05 12:22 PM in reply to: #1652989 |
Expert 986 Michiana | Subject: RE: Maximum Weekly Run Mileage NC Runner - 2008-09-05 1:13 PM I have been a recreational runner for many years, and never get much over 20 miles per week. The exception is when I trained for a marathon and then it creeped up to about 30-40 miles per week. I certainly didn't come close to BQ pace in the marathon - did about a 10 min/mile pace in marathon. So you probably need more mileage to get ready for a BQ marathon. I would say that 50 miles per week is not rare for someone seriously training for a marathon. Just increase weekly mileage at a safe rate to avoid injuries (about 10% increase per week). And your long run should be less than 50% of your total mileage each week. Good luck! Thanks. I've been pretty careful about the 10% rule in my training cycles as well as not adding intensity and volume concurrently. I'm sure there is threshold for increased training load on a macro-cycle to remain healthy. Specifically for running. I'm thinking something like this for maximum weekly mileage for each year running:
In reality, though, there are just too many factors (age, body composition, cross-training) that would make this kind of "rule" a bit over-simplified. Perhaps a 10% yearly "rule" wouldn't be such a bad thing. I see lots of people go out and make THE MARATHON their goal in year one...and pay dearly... |
2008-09-05 12:24 PM in reply to: #1652906 |
Champion 5345 Carlsbad, California | Subject: RE: Maximum Weekly Run Mileage I guess the only category that fit me was "Freak" In 7 Marathons, I have taken 70 minutes off of my PB and qualified for Boston last December. The theory is that most consistent runners have 7 years of impovement and being less than half way through that timeframe, I am hopefull for what the future brings. As a mediocre runner, the real key for me is improvement and as long as I continue to improve and enjoy what I am doing, I will continue to follow this approach |
2008-09-05 12:26 PM in reply to: #1652906 |
Alpharetta, GA | Subject: RE: Maximum Weekly Run Mileage Totally agree with NC Runner above. I am currently training for IMFL and am running about 55 a week. The biggest issue I find with the milage is the impact damage of the long run. You need the long run for sure, but this season, to ward off injury, I am breaking up my long run days (some as long as 25 miles) into a morning easy run and an afternoon / evening run. The long evening run is still in the 17 - 18 mile range so it can be classified as a long run, but the damage done is greatly reduced. I am finding my legs are rarely even fatigued the next day. It did take some getting used to (probably a couple weeks), but it has really work well for me and has been a great solution to getting the miles in yet reducing the injury potential. I will end up running a few 20 mile sessions as that seems to be the majic number to hit to get ready for a Mary. |
2008-09-05 12:31 PM in reply to: #1652906 |
Subject: ... This user's post has been ignored. |
2008-09-05 12:49 PM in reply to: #1652906 |
Runner | Subject: RE: Maximum Weekly Run Mileage I know a guy, been running two years. A month or so ago, he put in something like a 5-600 mile month. I think his highest amount was around 140 miles in a week. My thoughts: Whatever you can handle, regardless of experience level. Experience will play a factor, to be sure, but after the first year or so, I think it's more about other commitments than anything else. For me, I've gone as high as around 80 at peak volume. When actually training for something, I try to keep a minimum of 50, and consider an average of 60-70 about where I really want to be. In terms of consistent running, I did in HS, some in college, stopped and restarted about 2.5 years ago. |
|
2008-09-05 12:55 PM in reply to: #1652906 |
Not a Coach 11473 Media, PA | Subject: RE: Maximum Weekly Run Mileage I'm a "new runner" by your classification, as I began running 4 years ago this month shortly after turning 35. I ran my first (and only stand-alone) marathon a little over a year later. Probably ramped up the load a little too much for that effort. Ran better than expected, but also suffered from my only meaningful overuse injury in the following months. I've probably run in the 30mpw area reasonably consistently over the last 2 years, with a handful of weeks over 40 and one over 50 (this week should be my second forray over 50 if all goes to plan). I imagine I could have been more aggressive in building this were it not for swimming & biking which simply limit my available time for running. My main goal is to improve as a triathlete (Kona is still a long-term goal), though I would like to BQ also (perhaps this fall). I've already run 5k, 10k and 1/2 marry at times that show "equivalent" to a BQ or better. But I haven't dedicated myself to the volume necessary before. Trying to do so now and we'll see if I have enough time this year to push out the endurance needed. I should be close. |
2008-09-05 12:55 PM in reply to: #1652906 |
Elite 3371 | Subject: RE: Maximum Weekly Run Mileage It seems odd that at 24 years old, I can fall into the "lifetime runner" category. But I started in 7th grade and haven't stopped yet. 12 years. I've ran over 60 miles a few times. Few times during college (stupid if you ask me but w/e.) Few times during marathon training. Never gone over 75 miles in a week. |
2008-09-05 1:04 PM in reply to: #1652906 |
Elite 3067 Cheesehead, WI | Subject: RE: Maximum Weekly Run Mileage Oh man! Never much of a runner here. In college and high school I would nearly die trying to run a mile. I also smoked til I was in my early 30's. So, compared to some, I'm a dino or old enough to be your mom Been doing this running thing now for 3 seasons and usually run 12-15 mpw. I find that for me when I do longer runs, my body feels it the following day. Doing triathlon makes recovery a cinch though - swim days or off days follow long run days. Early on in my training, I wound up trying to go too far too soon on crappy shoes - wound up with achilles tendonitis for a month of laying low on running plus physical therapy and orthotics. I enjoy running (oddly) now but don't know if I'm ever going to get very fast and to do a full marathon would entail lots of careful planning for recovery. |
2008-09-05 1:40 PM in reply to: #1652906 |
Master 2355 Houston, TX | Subject: RE: Maximum Weekly Run Mileage 5 years is a long time, what mileage you can handle shouldn't be a issue at that point. At 5 years you should be asking your self, how can I get those most quality with the mileage I can do. I don't even go by the 10% rule, I typically do 5-8% if any per week. Still you keep that CONSISTANT with a easier week here and there and your mileage will be up there way before 5 years. Still you always need to listen to your body. Some people can get there quicker then others. Then toss in cycling and swimming and it gets a bit more complicated with running mileage. But basically you don't need to run as much. After 5 years of running you could be approaching your peak, depending on how you trained. |
2008-09-05 2:02 PM in reply to: #1653269 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Maximum Weekly Run Mileage According to Daniels it takes up to about 8 years to really reach your potential. Figure 5 - 8 of consistent running will get you there in my opinion. |
|
2008-09-05 2:04 PM in reply to: #1652906 |
Master 2355 Houston, TX | Subject: RE: Maximum Weekly Run Mileage Yea, I've always believed 6 years of hard consistent training will bring you close to your peak. Maybe another 2 to drop another 30s in a 10k.. I'll let you know when I've been doing this long enough! Edited by smilford 2008-09-05 2:05 PM |
2008-09-05 2:09 PM in reply to: #1653341 |
Runner | Subject: RE: Maximum Weekly Run Mileage I think it's much longer than that. I think it's more like 10-15 years. What's the median age of the top runners in the world? I think it's somewhere between 25-35, and they ran in HS, so that would be around 10 years+. But then, I also don't know that most of us will reach our peak performance, simply for the fact that we're not specialists. I have a full-time job, so I don't run as much as I should to really hit max potential. But I do think I could pull off a 100 mile week. |
2008-09-05 2:18 PM in reply to: #1652906 |
Master 2355 Houston, TX | Subject: RE: Maximum Weekly Run Mileage Right, I certainly won't be at my best in 6 years due to not being able to focus on it 100%. Your top runners are pretty close to their potential at the end of college. Typically they only drop a few seconds in the mile over their pro careers. Also the reason they aren't at their potential could also be due to the fact that they were in school(college no less) and weren't training(recovering) quite like they should. Then again you get guys like Cungeo(ok jumping to cycling) who seem to have peaked in their low 20s and can't get back to that level. |
2008-09-05 2:22 PM in reply to: #1653385 |
Runner | Subject: RE: Maximum Weekly Run Mileage Distance probably plays a factor, too. The longer events, the longer till you hit a peak. |
2008-09-05 2:24 PM in reply to: #1652906 |
Expert 784 Computerland | Subject: RE: Maximum Weekly Run Mileage I have been running on and off for the past 5 years. I started more consitent running (but still less than 10 miles a week) last June. I started running a lot more consistently this past June. I normally run about 15 miles a week now. My biggest week ever has been around 25 miles, but I have only had a couple of those weeks so far. I can't really give you any advice about 70+ miles a week and marathon training though (as shown by my lack of running experience). I do want to run a marathon in the near future though, and am really looking to improve my base and log many more months and years of consistent running! Edited by amyro1234 2008-09-05 2:28 PM |
|
2008-09-05 2:40 PM in reply to: #1652906 |
Champion 5312 Calgary | Subject: RE: Maximum Weekly Run Mileage New runner, less than two years anyway. Would say I average maybe 10 miles a week. However as of late I have built things up. My Maximum week was August 4th this year, somehow crunched out 37 miles, not sure I would believe it but there it is, logged. I run slow, walk every 10 minutes, just started carrying water and fuel while I run, I am such a begineer at it it is not even funny. |
2008-09-05 2:42 PM in reply to: #1652906 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Maximum Weekly Run Mileage I started running 8 years ago at age 44. Did my first marathon at age 47. Tried to BQ several more times using the typical marathon plans calling for maximum mileage of about 50 miles/week, with average mileage more like 30-35. Failed miserably every time. In the past year I decided to up the mileage. For 7 months I ran a minimum of 45 miles/week, with the last several months all over 65 and as high as 80. Not only did I easily BQ, but I've also ran 13 PRs so far this year as well in distances ranging from 2 miles to the marathon. As I prepare for Boston next year my plan is to bump up the mileage even more. There may be shortcut methods that don't call for higher mileage but what I've tried in the past has never worked for me. |
2008-09-06 5:39 AM in reply to: #1652906 |
Expert 1183 Fort Wayne, IN | Subject: RE: Maximum Weekly Run Mileage I started running in 1974. In the late 60's, my High School coach had Arthur Lydiard who coached Peter Snell (Olympic gold medal middle distance runner). He was a firm believer in marathon training, and 80 miles a week was a low total. In my late 30's I found that running more than about 45 miles a week resulted in some type of overuse injury, usually tendinitis. Now that I'm doing tri training, I'm getting 25-30 miles a week. |
2008-09-06 6:33 AM in reply to: #1652906 |
Expert 910 North Metro ATL | Subject: RE: Maximum Weekly Run Mileage It was hard to vote because my marathoning mileage mo has changed a little. I've been running for 10 years. I've done half marathons the whole time I have been a runner. My base prior to running full's was 30-35 mpw. 3.5 yrs ago I started running fulls. My base upped to 40mpw but the peak has varied greatly. First year I peaked at 40mpw. 2nd year I peaked at 73 mpw. Last year my peak was 65mpw. This year I doubt I will go much over 60 mpw but I will do significant cross training. And I still see improvements. However, I will say I saw a 25 minute improvement when I jumped from 40 to 70+mpw peak. I only saw a 6 minute improvement when stepped the peak down and started cross training. However I perfer the less miles more cross training because my body is in less pain and it is just easier to race when stuff isn't sore. edited to add I BQ'd on my second marathon and then the next 3. I didn't on my last because I walked for several miles due to extreme GI distress. But hey, at least I finished! Edited by NatNegativeSplit 2008-09-06 6:35 AM |
|