Why So Many Miles?

[Working Class Hero]

I've been told that since my race for cross country is 3.1-miles that I need to be putting in tons of miles per week during the summer.

For example, someone once told me that I should be doing anywhere from 40-60 miles per week. That's about 6-9 miles a day every day of the week (a little less than 6 and 9). And then when you factor in a few speed workouts and some hill running...

Wouldn't it be more effective if I was doing about 35 miles per week of quality miles as in hard running?

[Alowe007]

I've been told that since my race for cross country is 3.1-miles that I need to be putting in tons of miles per week during the summer.

For example, someone once told me that I should be doing anywhere from 40-60 miles per week. That's about 6-9 miles a day every day of the week (a little less than 6 and 9). And then when you factor in a few speed workouts and some hill running...

Wouldn't it be more effective if I was doing about 35 miles per week of quality miles as in hard running?

no
you need to mix things up for summer training but the main point of the summer period is to build up a good aerobic base which is what you get by doing high mileage which doens't neccesarily have to bve at a hard pace

[Working Class Hero]

The problem that I have is I am a college runner, so our season is much shorter than high school. Our first day of school is our first day of practice and our first meet is five days later. Our season ends the first week of November.

[Alowe007]

The problem that I have is I am a college runner, so our season is much shorter than high school. Our first day of school is our first day of practice and our first meet is five days later. Our season ends the first week of November.

that isn't much shorter than it is here in Illinois. Our state is first week of November and our first meet is around first week of September.
The base training is for June July and Some of August

[JamesCXC]

I've been told that since my race for cross country is 3.1-miles that I need to be putting in tons of miles per week during the summer.

For example, someone once told me that I should be doing anywhere from 40-60 miles per week. That's about 6-9 miles a day every day of the week (a little less than 6 and 9). And then when you factor in a few speed workouts and some hill running...

Wouldn't it be more effective if I was doing about 35 miles per week of quality miles as in hard running?

I hope you're not trying to maintain your speed over the summer...
Quality running? Sure. Hard =/ Quality during your base phase.

The problem that I have is I am a college runner
Generally college runners can a lot more miles then high schoolers. If you want to be good I would spend your summer building up your mileage with easy running. It will be A LOT more effective then running your self into the ground everyday. Some world class coaches (John Kellogg for one,...etc) suggest that 100 miles per week is simply not sufficient mileage to produce all the requisite metabolic changes in a large percentage of the population. Low mileage/ high intensity will result in a horrible running economy. Only a portion (15%-40%) of pre-season mileage should be done at just below your "maximum steady state" effort. If I were you I would spend my summer building my mileage up from 40-60 to 70-100 (doubles wouldn't be a bad idea either).

EDIT: Heh. Sorry! Thought you were a guy. 50-60 is good for a girl.

Good Luck!

[ΦPHIφ]

I've been told that since my race for cross country is 3.1-miles that I need to be putting in tons of miles per week during the summer.

For example, someone once told me that I should be doing anywhere from 40-60 miles per week. That's about 6-9 miles a day every day of the week (a little less than 6 and 9). And then when you factor in a few speed workouts and some hill running...

Wouldn't it be more effective if I was doing about 35 miles per week of quality miles as in hard running?

I’m from a low-m program and I get up to 45-50. 60 sounds like too much for a high school runner to me. But if you only hit it one week out of the summer you should probably be fine.

[XCdirk]

If you're a college runner you should have a decent coach to give you this sort of advice... and if you're coach is telling you to peak at 35 mpw then you need a new coach.

I'm smelling a troll here.... too much irony with the username "working class hero" (evoking images of brian sell) then thinking 50mpw is too much. Also, in college, men run an 8k. If you're running a 5k that would make you a girl... which would change the responses here somewhat. Still, even if you are a girl, 35 mpw isn't much.

[Working Class Hero]

Well, I am talking 40-60 mpw and I'm not saying that it's too much. I am just wondering if that is accurate and why.

And yes, I am a female running a 5k.

[seb_xc]

Well, I am talking 40-60 mpw and I'm not saying that it's too much. I am just wondering if that is accurate and why.

And yes, I am a female running a 5k.

females should be doing less. it depends, different people respond to mileage differently. The basis for everyone suggesting high mileage is that you are going to improve running economy (as opposed to lower mileage as someone stated on this thread) and also improving aerobic capacity. Which is one of the most important aspects of endurance events, in our case distance running.

Seeing as you are a girl, i would suggest a lower range. 35 to 45 would be ideal IMO

I’m from a low-m program and I get up to 45-50. 60 sounds like too much for a high school runner to me. But if you only hit it one week out of the summer you should probably be fine.
This depends on how much quality you put in. Aerobic running isnt going to kill you

[Working Class Hero]

Forgive me if I seem somewhat dense, but what is "running economy"?

[Sir Patrick]

Forgive me if I seem somewhat dense, but what is "running economy"?


It varies from person to person. Your running economy refers to how efficient your body is at using oxygen while your running. Basically it's how much oxygen you need to go a certain distance, kind of like MPG on a car.

[runccstud]

but isnt okay to do some speedworkouts in the summer so you dont forget about them. Cuz after the summer I went from around 80-90 mpw. to around 30-40 a week and was mostly speed work and i was always getting injured because of the transition from distance - speed

[wjdistance09]

but isnt okay to do some speedworkouts in the summer so you dont forget about them. Cuz after the summer I went from around 80-90 mpw. to around 30-40 a week and was mostly speed work and i was always getting injured because of the transition from distance - speed





Same here! That is why in XC season you leave the serious speedwork for the last 2 weeks of the season. Turnover is the easiest to develop.

[wjdistance09]

It varies from person to person. Your running economy refers to how efficient your body is at using oxygen while your running. Basically it's how much oxygen you need to go a certain distance, kind of like MPG on a car.



Running economy is the amount of oxygen expended at submaximal exercise. VO2 max pertains to maximal exercise. You want to expend less oxygen so more oxygen transports throughout your body.

[ZoomStreak]

I've been told that since my race for cross country is 3.1-miles that I need to be putting in tons of miles per week during the summer.

For example, someone once told me that I should be doing anywhere from 40-60 miles per week. That's about 6-9 miles a day every day of the week (a little less than 6 and 9). And then when you factor in a few speed workouts and some hill running...

Wouldn't it be more effective if I was doing about 35 miles per week of quality miles as in hard running?

40-60 mpw is pretty much nothing. You should be doing atleast 80mpw.

[pln09]

but isnt okay to do some speedworkouts in the summer so you dont forget about them. Cuz after the summer I went from around 80-90 mpw. to around 30-40 a week and was mostly speed work and i was always getting injured because of the transition from distance - speed

Dropping from 90 to 30!?! That's horrible! :eek:

Same here! That is why in XC season you leave the serious speedwork for the last 2 weeks of the season. Turnover is the easiest to develop.

Absolutely not. You can maintain your speed (NOT 10x400 type of "speed" - completely different things) through short sprints with full recovery. Running high mileage and then dropping down and expecting speed to immediately return is stupid. Take advice before you give it.

[jenuine13]

40-60 mpw is pretty much nothing. You should be doing atleast 80mpw.

80 mpw is a lot for a girl, especially one who has never run high mileage before. I'd say 40-60 is a good range to shoot for, and see how your body adapts. Over the summer, you should be more distance oriented rather than speed oriented. The focus should be on building endurance and maintaining speed. Add in a fartlek or tempo run 1-2x a week, and do some quick strides after your easy days to maintain your speed, but focus on building up mileage (safely!!!!).

[The Walrus]

Unless I'm blind I don't think anyone has asked this, but how much mileage are you doing right now? Did your coach give you a summer training plan?

[gcrunner]

many noteable coaches like daniels and pfitzinger advise runners to continue leg turnover during all parts of the year. Speed doesn't just happen in the last 2 weeks of the season. I'm not saying go out there and hammer 10 x 400s but do some 12 x 200s at goal mile pace w/ FULL recovery (1:30-2 minutes, yes you need that much rest) or mix up with a leg turnover ladder workout like 100m, 200m ,300m, 400m, 300m, 200m, 100m. It's smart to not go over 400m ast his becomes more of aanerobic/aerobic workout rather leg speed training. Also, the 400s and 300s should beat goal 5k race pace. as distance gets shorter, speed gets quicker. But make sure full recovery is in between all these (1-2 minutes at least)

[run_nyc]

http://www.coolrunning.com/engine/2/2_1/the-anatomy-of-a-medal.shtml

140 worked for her

[Adam_Blue]

Why would you do a tempo run over the summer? You run tempo's to simulate racing. She properly wants to focus on XC, not fun summer race.

You are very misguided. Whatever you are talking about is not what most would consider a tempo run.

[jenuine13]

Why would you do a tempo run over the summer? You run tempo's to simulate racing. She properly wants to focus on XC, not fun summer races.

EDIT: Any Elite runner would suggest threshold runs. It's the key to improving your overall fitness. ;)

Good Luck!
I guessing that edit meant sarcasm, but just in case it wasn't.
Tempo run = threshold run (by my definition anyways...and Jack Daniels which I guess is a bit more legit).
http://www.coolrunning.com/engine/2/2_1/the-anatomy-of-a-medal.shtml

140 worked for her
Few problems with that.
1. She peaked at 140, averaged 100.
2. She built up to that over a period of 33 months, not 3.
3. She was training for a marathon, not a 5k.
4. Different training methods work for different people. Totally depends on the person.



To the original poster:
How much mileage are you doing now? And what is the most you've ever done?