Wise runners - 20 miles per week question please

I think the canned response is higher frequency is a good thing.  Look up the BarryP plan.  He advocates six runs/wk on a 3:2:1 ratio.  So 20/wk would be 3x2mi, 2x4mi and 1x6mi. 

That's interesting, especially for a 20mi/wk runner.

I am a firm believer that if you want to be a better runner, you run more. And if you want to run faster, run fast.  This doesn't mean run fast every day, and it doesn't mean hit the track for 400m repeats at 100% every other day.  

6 days a week is probably best with one day being the long run.  Rather than do the "one pace" thing, its probably best to consciously run different paces.  Some days go hard, other days go easy.  If you are better conditioned, you can "go hard" more often.  And after those long or hard efforts, make sure you give yourself time for recovery, some runners always use "active recovery" and dont take many days off at all, but most runners take at least one day a week off.

There is scientific evidence that shows that you start to lose fitness 48-72 hours after a training session, and it takes 2 days to regain that fitness lost from a skipped day.  So you can cross this threshold by taking 2 days in a row off.   I am sure this is offset somewhat by cross-training, but still, why take the risk!!!   An easy day could be a simple 3 mile run at easy effort. 

Yes, but the OP's long run is 50% of his weekly training volume which is a potential recipe for disaster.

^^ This ^^ is important.

I don't feel like getting into an argument about the importance of high intensity running (I used to believe in it, but I've seen too much evidence that for most of us it's not needed). But I do think that it's hard to get faster when you're injured, and putting too much of one's weekly miles in a single run is a High Risk Activity. The guideline to have no run be more than about a third of the weekly mileage, and ideally not more than 50% longer than the next longest run is a sound one. 

I think running more frequently and running shorter runs is better. My plan is to run 5 times a week:

Monday: rest

Tuesday: 1/2 long run high intensity/speed

Wednesday: 2/3 long run, high intensity/speed, about 10K race pace

Thursday: Social run, easy run for fun

Friday: rest

Saturday: Run drills, hills, intervals etc.

Sunday: Long run

Maybe I should swap some of the workouts though... My current long run is 10K and I expect to add 1k per week over the next 5 weeks.

BR, Erik

Honestly, unless you're a very green beginner that is very new to running, that 50% of total mileage concern isn't as big a deal. It's a VERY big deal for pure runners who put in a lot of mileage and particularly for marathon running people who are training for these mega 20+ mile long runs and often don't put in the base to do it. In those situations, it's def a recipe for disaster to do 50% of your weekly mileage in 1 20 mile run.

For 10 milers though, it's not as big a deal, especially for triathletes who are cycling on top. If you're a green beginner, then yes, I'd exercise caution with the 50%, but if the OP can run 8 miles injury free, there's no reason he can't have a weekly 10 miler even if it's 50% of miles.

The best plan for OP is the race target. If it's a HIM, then the longer long run is better. If it's a sprint/oly, breaking them up short but going much harder on some days is better to maintain top leg speed. Of course, best is ramping up mileage over more days and running 20+ mpw, but if 20s the cap, then that's what would likely be best.

I used to run  a similar plan as OP, but upped my days running and increased mileage slightly and I'm now a much better runner. I agree with above. Lots of good threads on here in past about running 5-6 days a week. My marathon training plan had a shorter run on the day before the long runs in the plan. Worked great. I would never have done that before.

While I do believe that if you want to run faster, you just run more...but the reality is that I only have a certain number of hours per week I'm willing to dedicate to training (in my case, right around 10 hrs, allowing it to get higher on the higher volume weeks leading up to an "A" race). This includes swim, bike, and strength training also, in addition to running.

Last year, I used the FIRST plan to help me train for a PR for my half-marathon in December last year (1:37 so not that fast, but not slow either - but I PR'd by over 3 minutes in harder conditions/course than my previous one a year prior).  You can buy the book or get it online ($9 Kindle version at Amazon - search for FIRST running - there is also a paper-version).

Basics of the Plan - 3x per week - 1 interval run (Tue), 1 Tempo run (Thu), and 1 Long Run (Sun).  Each run has a target pace (and purpose) based on your target race pace (which you can calculate through McMillan).

Caveats:

- Recommended only for those with a decent running base (I already was running about 20-25 mpw pretty consistently for 2+ years).  I was not a runner until 2010. 

- I'd add a 4th day (medium run on Wed) if my schedule/recovery would allow it - I did this when I was ramping up for my marathon.  While my 1st marathon got cancelled, I was prepared to run it at around 8:00/mile pace.

- I also use my HR data for Long Run (and also Tempo Run) to manage my effort on the particular day.  Sometimes, my target pace results in too high of a HR for me and I'll back off.  I try to keep my Long Run effort to right around 140bpm (max of 145bpm - this is for me, yours will likely be different) to keep it aerobic.  I'd let it spike up to 145bpm briefly on hills but if it goes higher than that, I back off on speed.  Likewise, if I see my Tempo effort creep up to more than say low 150's, I will slow down.

- I pay close attention to my body's feedback.  If during a run I feel something 'not right', I would adjust accordingly (slow down or stop).  I know that this is a more aggressive approach so I don't 'push it' if my body isn't up for it that particular day.  For example, if I feel like I'm not holding intervals, I may just change it to a tempo run for that workout or drop my paces 10-15sec/mile.

Results - I PR'd every distance I ran (including setting 5K (20:11) /10K (43:22)  PRs in triathlon races - again, not fast, but not slow). 

Sure, this is not ideal, but since I also bike 3x per week (and swim 2x-3x per week) within my 10-11 hr/week  time frame, I don't have any more time to dedicate to training. I spend about 5.5 hrs per week on the bike (most time-consuming and one I enjoy the most), so that only leaves 5-6 hrs for run/swim so I have to be efficient.

Hopefully, this helps the OP and others and is just one data point.  I'd love to have 15+ hrs/week the whole year to train, but with a busy job and other interests/hobbies outside of triathlon, as well as home stuff, only my 10 hr/week target year round is sustainable (and I do sprints/oly/HIM distance tris)

I have also followed this plan and it has worked great for me.  I run 3 days a week and cross train 3 days.  I have had several PRs using this program.  For me, not running two days in a row keeps my injury at bay, so this program is perfect for me.

My current, time constrained winter training plan is high frequency easy running combined with intense biking (trainer) and swimming. I would recommend this approach in general, with less swimming and higher volume biking and running as you get closer to a goal race and warmer weather allows more training time.

So far, on 20ish mpw I have been able to restore general run fitness back almost to the level of where I was at when training full-time and biking and swimming are showing possible gains. Endurance is likely not there, but that will change once I go back to full-time training again. The goal is simply to keep as much fitness as possible on the bike and run, and make gains on the swim (that can be held throughout the year with less swim training later on), while you wait for the weather and daylight to allow more enjoyable and longer days of training. In the past though, most of my big run fitness gains have actually been made through these big winter swim blocks.

I could never run the low mileage runs.  I barely warm up until the 3 mile mark.  When I race a 5k, I have to run a couple of miles before I'm ready to race.

I was reflecting on my statement, and I think it might be due to the fact that I"m old, and my body isn't what it used to be.