? for runners who run 25+ miles a week
Kiki829
Posts: 60 Member
What does your running schedule look like, including mileage? I'm just curious how to work up to this. I'm currently at around 17-20 miles. TIA!
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Replies
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What's YOUR current schedule like?
Last week I did-
REST Monday
8.15 km on Tuesday (5:43min/km) Easy run
5km on Wednesday (5:47 min/km) Intervals
10km on Thursday (5:55 min/km) Easy run
REST Friday
6.3km on Saturday (5:47 min/km) Varying intensity... pushing hard on the hills
14.1km on Sunday (6:17 min/km) Long run
Paces are averages, so wednesday and saturdays paces look a bit odd... the extra effort on the intervals/hills (usually about 5:00 min/km) has balanced out with the super-easy much slower recovery phases.
That takes me to 27 miles for the week.0 -
I'm not running long distances at the moment but when I was my schedule would look something like this-
Tues 4 miles
Thurs 5 miles
Fri 3 miles
Sunday long run 12-14 miles to bring you to 25+ miles. If you are marathon training keep the weekday runs short and gradually increase the long run distance at the weekend. For faster marathon times you could do one of the midweek runs as an interval run or a hilly run. Strength train on the days that you rest from running (and have one complete day off).
I'm interested to see what others do. I know some of my running pals would run most days but I prefer to take rest days.0 -
This week it will be:
Monday - 5 miles
Tuesday - 10 miles
Wednesday - 5 miles
Thursday - cross train
Friday - rest
Saturday - 20 miles
Sunday - rest0 -
I try to do 45-50 miles per week... sometimes I do five or six runs all in the 6 -10 mile range, and then I do weeks where I do a couple of 6-8 mile runs in the week with back to back longer runs on the weekend.... just sorta depends on how I feel and if I'm training for a race or not...0
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RIght now I'm training for a half marathon in Spetember, so this last week was 4.5 miles on Tuesday and Thursday, with a 9.5 mile run on Sunday. I did cross training for 2 days (wednesday and Saturday) and weights one of the days. Once my half is over, I'm thinking about how i want to structure my running schedule to continue losing weight and keeping my cardio endurance up, because I am also going to resume SL 5x5 as well.0
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I'm 4 weeks away from a half, and 9 away from a full, so this week looks like this:
Mon: 55 min of Nordic Track skiing (medium heart rate ~142), 45 min of yoga
Tues: Tempo run on treadmill w/ 5 min warmup, 50 min @ 8:13 pace, 5 min cool down, about 6.7 mile total
Weds:55 min of Nordic Track skiing (medium heart rate ~142), 45 min of yoga
Thurs: Progression run w/ 5 min warmup, start at 6.4 mph and bump 0.2 every 5 min until 8.2 mph (50 min), 5 min cooldown, about 6.7 mph total
Fri: 55 min of Nordic Track skiing (medium heart rate ~142), 45 min of yoga
Sat: 18 mile long run @ 9:00 pace
Sun: Rest
Long runs including this coming Saturday will be 18, 12, 20, half, 20, 12, 22, 14, 7, Full marathon.0 -
Monday, Wednesday, Friday 4.5 miles with a Nautilus workout in the middle of my run (the gym is on my route)
Tuesday, Thursday 6.5 miles
Saturday rest
Sunday 10 miles
This was perfect training for my first half marathon (1:54:30)which I ran the day after seeing it in the paper after my Friday run. I gave up the Sunday 10 miler until I need it for another race training routine.0 -
I run at least 6 days a week, and I have a half-marathon race every 3-6 weeks, so I'm practically always in training. This is my usual schedule:
Mon: 4-5 miles
Tue: 4-6 miles
Wed: 5-8.5 miles (this would be my medium long run)
Thu: 4-5 miles
Friday: long run day - 10-12 miles
Sat: 4-5 miles
Sun: rest or a hike of 4-8 miles
The truth is I rarely run "only" 4 miles as my shortest run - maybe once a week. My mileage is usually in the upper 30s.
I do most of my runs just above comfortable level, so I've never injured myself and I don't need more rest days. I've done several running streaks lasting 30-50 days and felt perfect.0 -
What does your running schedule look like, including mileage? I'm just curious how to work up to this. I'm currently at around 17-20 miles. TIA!
Sunday - Rest
Monday - Rest
Tuesday - Rest
Wednesday - Rest
Thursday - Rest
Friday - Rest
Saturday - 25 miles
EDIT: 13,0,6,6,6,6,00 -
Usually something like this when not marathon training:
M - Rest
T - 6 miles
W - 10 miles
H - 6 miles
F - 8 miles
S - 10 miles
S - 12 to 16 miles
Total: 52 to 56 miles
Marathon training peak week
M - 6 miles
T - 10 miles
W - 12 miles and 4 miles
H - 7 miles
F - 10 miles and 5 miles
S - 10 miles and 4 miles
S - 22 miles
Total: 90 miles0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total0 -
Sunday 11 miles
Monday 6 miles
Tuesday 20 Miles
Wednesday Rest day
Thursday 8 miles
Friday 6 miles
Saturday 7 miles
59 miles. That is this weeks schedule. I'll probably throw in one more mile because my OCD won't let me stop at 59, it must be 60!
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Sunday 11 miles
Monday 6 miles
Tuesday 20 Miles
Wednesday Rest day
Thursday 8 miles
Friday 6 miles
Saturday 7 miles
59 miles. That is this weeks schedule. I'll probably throw in one more mile because my OCD won't let me stop at 59, it must be 60!
Show off! :-)0 -
M 5-7
T 5-7
W 7-10
T 5-7
F 5-7
S 8-12
S 10-16
I've been cruising in the high-40s/low-50s for about 2mos now, and work my races into that schedule too. For a goal race, I'll actually taper down and adjust accordingly.0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?
true lol
It's with my running group and some of the guys push me really hard.
So I don't know what my true 10K pace is right now. My last 10K I finished close to a 8 min/mi but that was 2 months ago.
My Tuesday run from this past Tuesday had me at a 8:20 avg pace where first 4 miles were just around 8:00 and last 3 were more like 8:42, 8:44, 8:35.
Thursday's run from last week, splits were 7:44, 8:04, 7:47, 7:57, 7:41, 8:59, and 8:22. First 5 were following this guy Alex, last 2 were 2 more miles I added on by myself.0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?
Dying laughing here!!!!! :laugh:0 -
Last week:
Sun: recovery 4
Mon: 8 am/ 4 pm = 12 total, first workout had 3 tempo
Tues: 9 miles
Wed: off
Thurs: 8 miles interval work
Fri: easy 9
Sat: long slow 18
This week:
Sun: off
Mon: 11 miles with 5 steady state
Tues: easy 65 min
Wed: off
Thurs: 8 mile tempo
Fri: easy 7-8
Sat: 90 min progression
I've got about 9 weeks until goal marathon 0 -
How to best ramp up your mileage from 17-20 to 25+ really depends on how many days you are currently running and what your goals are. If your goal is to run a HM or full, I would suggest getting a training plan and following it or finding a local running group to train with. If you are just looking to establish a solid base, then gradually add a mile or 2 to your long runs until you get to a comfortable distance then add to mid week runs or add an additional day if necessary. Before starting my current marathon training plan, I was establishing a 30 mile base for several weeks and a typical week looked something like this:
M-3 miles easy
T 4-5 miles (w/ tempo, hills or speed)
W-6-7 miles easy
Th- 4-5 miles (tempo, hill, speed intervals)
F-rest or 3 miles easy
Sat-10 miles
Sun-rest0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?
true lol
It's with my running group and some of the guys push me really hard.
So I don't know what my true 10K pace is right now. My last 10K I finished close to a 8 min/mi but that was 2 months ago.
My Tuesday run from this past Tuesday had me at a 8:20 avg pace where first 4 miles were just around 8:00 and last 3 were more like 8:42, 8:44, 8:35.
Thursday's run from last week, splits were 7:44, 8:04, 7:47, 7:57, 7:41, 8:59, and 8:22. First 5 were following this guy Alex, last 2 were 2 more miles I added on by myself.
I've found that running groups around me are a bunch of folks trying to one up each other on runs, which just aggravates me.0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?
Dying laughing here!!!!! :laugh:
Was wondering if I was the only one who noticed that...0 -
Currently in marathon training. Here is what an average week is like lately:
M 10 miles around MP with some hills
T 7 miles around 10K pace and just started doing strides at the end
W 6 miles slow recovery run
R 7 miles around 10K pace
F 6 miles slow recovery run
Sat 15-20 miles long run
Sun Complete rest day
~51-56 miles total
If you can do 7 miles at 10K pace, then it's not really 10K pace, is it?
Dying laughing here!!!!! :laugh:
0 -
^^^ I really don't like running with other people. Hence my screen name. It's also part of the reason I run very few races...after weeks of early morning training runs in the dark and the cold, it throws me off to suddenly be running in a crowd....but I have to admit, I really like the ultra trail-running community...I've found that running groups around me are a bunch of folks trying to one up each other on runs, which just aggravates me.0 -
When I'm not training for a specific race usually:
Monday- 4 at lunch/ 4 after work
Tuesday- 4 at lunch/ 4 after work
Wednesday- 4 at lunch/ 6 after work
Thursday- 4 at lunch/ 5 after work
Friday- 4 at lunch/ 3 after work
Saturday- 6
Sunday- 10
55-60ish
This just works easily in my schedule, in an ideal world it would be more like
Monday- 9 easy
Tuesday- 10 with some speed/tempo
Wednesday- 8 recovery
Thursday- 10/12 w/ tempo or pickups
Friday- 4-8 recovery/easy
Saturday- 15 easy
Sunday- 3-5 recovery or rest day
60ish0 -
How to best ramp up your mileage from 17-20 to 25+ really depends on how many days you are currently running and what your goals are. If your goal is to run a HM or full, I would suggest getting a training plan and following it or finding a local running group to train with. If you are just looking to establish a solid base, then gradually add a mile or 2 to your long runs until you get to a comfortable distance then add to mid week runs or add an additional day if necessary. Before starting my current marathon training plan, I was establishing a 30 mile base for several weeks and a typical week looked something like this:
M-3 miles easy
T 4-5 miles (w/ tempo, hills or speed)
W-6-7 miles easy
Th- 4-5 miles (tempo, hill, speed intervals)
F-rest or 3 miles easy
Sat-10 miles
Sun-rest
+1 for this... Trying to duplicate someone else schedule is a recipe for disaster (AKA injuries).0 -
You run what is right for you. I run appx 50 miles a week so what I run would not be appropriate for you. As long as you feel good and are doing the 20 miles a week a few miles a night that is good.0
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RIght now I'm training for a half marathon in Spetember, so this last week was 4.5 miles on Tuesday and Thursday, with a 9.5 mile run on Sunday. I did cross training for 2 days (wednesday and Saturday) and weights one of the days. Once my half is over, I'm thinking about how i want to structure my running schedule to continue losing weight and keeping my cardio endurance up , because I am also going to resume SL 5x5 as well.
OP, I guess you want to know what can be one's schedule in off race season to maintain 25 + mpw.
All the responses so far you have got are, I'm guessing, when people are at the peak of race season.
Next time please be careful of what you are asking and include as much information as you can in the initial post. Half knowledge is bad for health (literally in this case).0 -
RIght now I'm training for a half marathon in Spetember, so this last week was 4.5 miles on Tuesday and Thursday, with a 9.5 mile run on Sunday. I did cross training for 2 days (wednesday and Saturday) and weights one of the days. Once my half is over, I'm thinking about how i want to structure my running schedule to continue losing weight and keeping my cardio endurance up, because I am also going to resume SL 5x5 as well.
I did my first half a few weeks ago with pretty average prep from injury. I'm now beginning to run again- i'm faster but have no endurance any more so my mileage is down.
5 miles X 4/week
1 HIIT/week
7-8 miles/week.0
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