Should I cut back my mileage so that I ...

Support | Event Directors & Organizers

Search Cool Running Community

Browse Cool Running

CoolRunning.com > Cool Running Community > Mainstream Racing >

Up to Threads in Mainstream Racing

9 Replies Last post: Aug 15, 2006 7:24 AM by AndyHass

Sideways Sal

10 posts since
Aug 7, 2006

Aug 8, 2006 12:43 AM

Should I cut back my mileage so that I can train at a faster pace?

Should I cut back my mileage so that I can train at a faster pace? My goal is long term improvement in my 10k and Marathon times. Also, this is my first year of serious training since 1989!

I find the training paces that the McMillan running calculator suggests difficult to achieve. I recently ran a 17:55 5k. A pace of 7:10-8:10 /mile is suggested for long runs and 7:10-7:40 for recovery jogs. Most of my 35 miles per week training is at 9:00 pace with a 20 miler every other week and an occasional shorter run at 7:00-8:00 pace.

Thank you for any advice that you can give.

Johnny J013

358 posts since
May 21, 2003

1. Aug 8, 2006 1:12 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

If you are wanting to improve marathon and 10k times, I would suggest keeping your paces slower and building up your weekly mileage rather than the converse scenario you suggest. Once you've done a few months at 45-55 mpw the paces will naturally become much easier and you can then work on speedier paces. Of course this is a constant debate with two distinct camps, but higher mileage has improved my 10k and marathon times more than running 30-40 mpw with faster work-outs did in the past. Good luck.

Sideways Sal

10 posts since
Aug 7, 2006

2. Aug 8, 2006 1:23 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

Thanks for the advice. That's good news - long slow miles are more fun.

Tchuck

554 posts since
Dec 14, 2007

3. Aug 8, 2006 10:33 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

Yes, just add more miles per week slowly. Working up to 50 plus. I'm not so sure you need to do a 20 mile run every 2 weeks. Right now, 13-14 miles is just fine. Do a progression run on your 13-14 mile long run. Start slowly 9 min. pace, and then pick it up the last 1/2 to 7:30 - 8 min pace. This 2nd half stronger aerobic effort will make you stronger for marathons.

And one other day per week do a 4-5 mile tempo run at comfortably hard pace after warm up (slower tempo pace i.e. 85% of max HR or marathon pace or 1 min. slower than current 5K race pace).

Also, throw on some quick striders 2-3 times per week toward end of training runs.

Do the above and you will improve tremendously.

------------------
My Profile[/URL" target="_blank">

92heelgrad

180 posts since
Oct 9, 2005

4. Aug 8, 2006 8:14 PM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

Actually both will make you more fit. Last year I got a mild injury and trained for Chicago using just the FIRST program. I PR'd in Chicago by over three minutes and knocked my 5K time down by almost a minute (19:25). This year I jumped straight from faster "FIRST" type training (albeit with less miles in the off-season) into 50-65 mile weeks for the last three months, and did so with no problem. It is very difficult to do both at the same time though. Just running hard all the time and increasing your mileage at the same time is an invitation to overtraining and injury. My strategy this year is to use the slower, higher volume "base" miles approach the first half of training, and transition into the lower mileage, higher intensity approach of the FIRST program during the last 12 weeks. We'll see how it goes!

sue088

264 posts since
Aug 9, 1998

5. Aug 9, 2006 9:56 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

sub-18 on 35mpw? you're killing me!!! I pretty much agree with the advice given. I can't see doing 20 miles every other week when it's more than 1/2 your weekly total. I'd work on the mileage and the pace will naturally become more efficient and when 50 mpw becomes routing and easy increase pace on one day and think about adding those 20 milers back in

Sideways Sal

10 posts since
Aug 7, 2006

6. Aug 9, 2006 6:13 PM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

It seems like you collectively recommend the following training priorities:

1. Slowly increase mileage to 50 mpw (ex. 5-10-5-10-5-x-15)
2. Then add a faster tempo run and some quick striders
3. Add the 20 milers back it

The training schedules out there assume that we can increase our training volumes, speed, and race pace in tandem with each other. I?ve been training pretty much as hard as I can without overtraining. It sounds like with more miles - I?ll be able handle the training volume and speed that is recommended by the more popular training schedules.

jonathan resnick

71 posts since
Nov 8, 2007

7. Aug 13, 2006 6:42 PM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

I too agree with the easy miles before the hard stuff. If you have the time, it will pay off in the long run (no pun intended). Your body will definitely get stronger and you will be more injury proof when you add in the intensity. Periodization helps, too. Pick 2 season a year and work from base to pear to recovery. It's impossible to stay at a peak for more than 6 weeks or so. For the marathon, there are definitely 2 schools of thought. I like the high(er) miles school. For me that means trying to get into the 50-60. I ran 3:20 in 2004 with a peak of 50 and avg of 40. That may be enough but it's easier to add 10 mpw than it is to add 2 hard workouts a week. I'll stick to one/week after my base buildup.

Jon

rip van racer

70 posts since
Dec 5, 2004

8. Aug 15, 2006 1:57 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

Cut back mileage and train at a faster pace when you are racing. When you are not racing, slow down and put in more miles.

AndyHass

1,385 posts since
Dec 14, 2007

9. Aug 15, 2006 7:24 AM

in response to: Sideways Sal

Re: Should I cut back my mileage so that I can train at a faster pace?

You've already gotten pretty good advice so I won't add much, just echo that you probably don't need so many 20-milers in there given your current low volume. You'd be much better off putting that effort into higher overall weekly mileage. Given your sub-18 on 35 mpw you have the potential to do well in the marathon, if your volume gets high enough to support it. Sub-3 would definitely be attainable.

Go to original post

Aug 8, 2006 12:43 AM

Should I cut back my mileage so that I can train at a faster pace?

Actions

More Like This

New Runners

Training

Competition

Age Groups

Fitness

The Lighter Side

Feedback

Related Links