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| Question about base miles (Read 790 times) |
| view log One hour and beyond... |
posted: 6/3/2008 at 5:45 PM |
I am in the last week of the Couch to 5k training program and so I'm starting to look ahead to next week, and the next, and so on as far as training.
The C25K requires 3 runs a week and I want to increase that so that I can get a good solid base of miles under me. What is a good base or is that a completely stupid question? My goals right now would be a couple 5ks and then maybe a 10k at some point.
TIA. |
2008 Goals:
Complete C25K | Complete One Hour Runner
Run a 5k - PR - 36:05 | Run a 10k - PR - 59:58
Run 15-20 MPW
Run a 5k in under 30:00 - non-race PR - 27:27
Weigh 187 lbs (Started at 207, now 189)
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Couch to 5K group | Charlotte group | I'm Twittering |
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| view log Ball Tongue |
posted: 6/3/2008 at 6:27 PM |
I would simply add one more day of running about the same distance you have been running. Do that for a month. If all is well, add another day.
Once you get up to 5 days per week then you can start lengthening some of those runs slowly. |
| The Gaijin Samurai. a.k.a The attorney dissin' attorney.
Read and Listen
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posted: 6/3/2008 at 6:32 PM |
What Marcus said.
But make sure you take my advice because Marcus is a lawyer and bills out at a much higher rate. |
| "Good-looking people have no spine. Their art never lasts. They get the girls, but we're smarter." - Lester Bangs |
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| view log Bif! Bam! Pow! |
posted: 6/3/2008 at 6:58 PM
modified: 6/3/2008 at 6:59 PM |
Yeah but Lank is an accountant so still overpriced.
I, on the other hand, am a stay at home mom so I can give you the exact same advice and not get paid one red cent.
MTA: But I will make you say please and thank you (which of course you already said). |
Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M
Faster than a speeding toddler..... |
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| view log Ball Tongue |
posted: 6/3/2008 at 7:08 PM |
| Quote from Lank on 6/3/2008 at 6:32 PM: What Marcus said.
But make sure you take my advice because Marcus is a lawyer and bills out at a much higher rate.
That made me laugh out loud. Thanks. |
| The Gaijin Samurai. a.k.a The attorney dissin' attorney.
Read and Listen
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| view log One hour and beyond... |
posted: 6/3/2008 at 7:24 PM |
| Every response made me spew. Thanks. |
2008 Goals:
Complete C25K | Complete One Hour Runner
Run a 5k - PR - 36:05 | Run a 10k - PR - 59:58
Run 15-20 MPW
Run a 5k in under 30:00 - non-race PR - 27:27
Weigh 187 lbs (Started at 207, now 189)
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Couch to 5K group | Charlotte group | I'm Twittering |
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posted: 6/3/2008 at 7:32 PM
modified: 6/3/2008 at 7:32 PM |
Hal Higdon's spring training program is a good way to add another day of running to slowly build up mileage. I started it yesterday.
Check it out here. |
-Monica
Slow and steady wins the race means a lot of fast people pass you. |
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| view log One hour and beyond... |
posted: 6/3/2008 at 8:35 PM |
| Thanks for the link, monnik. |
2008 Goals:
Complete C25K | Complete One Hour Runner
Run a 5k - PR - 36:05 | Run a 10k - PR - 59:58
Run 15-20 MPW
Run a 5k in under 30:00 - non-race PR - 27:27
Weigh 187 lbs (Started at 207, now 189)
- - - - -
Couch to 5K group | Charlotte group | I'm Twittering |
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posted: 6/4/2008 at 1:58 PM
modified: 6/4/2008 at 3:49 PM |
How much base is a general question? I have been running and doing CV activity for over 20 years very consistently with really no time off? I think I have a nice base. My 5K, 10K and half marathon times are in line. BUT, I only run 20 miles per week. I have an nice base. BUT, with low miles you need to limit faster work. Now if I can run 40 miles per week. I will have a stronger base can incorporate a bit more faster running and will perform better in races. If I go to 60 miles per week, ditto.
I do think it physiologically takes time to build a solid aerobic foundation. If a beginning runner, give yourself a year of very slowly building miles and comfortable paced miles. You can throw in some quick striders and faster finish runs and in a bit of time some slow tempos but I would not be doing any fast longer intervals for quite a while if I were you. Occasional 5K racing is great way to build fitness and analyze your progress. These races will also be quicker for you to recover from than longer races when just beginning. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log One hour and beyond... |
posted: 6/4/2008 at 2:37 PM |
Thanks for that information.
I think my question about base miles was more along the lines of what's a good amount for a beginner to run per week. I realize the total base will increase with each week of work. So, if the last week of C25K calls for 9 miles (give or take), then next week when I'm done with the program, I figure I need to add to that total, but how quickly and toward what goal as far as mpw? 15? 20?
I liked the advice Marcus gave about adding another day at the same distance for a month, then adding another the next month.
Again, great insights. You're all really helping me a lot. |
2008 Goals:
Complete C25K | Complete One Hour Runner
Run a 5k - PR - 36:05 | Run a 10k - PR - 59:58
Run 15-20 MPW
Run a 5k in under 30:00 - non-race PR - 27:27
Weigh 187 lbs (Started at 207, now 189)
- - - - -
Couch to 5K group | Charlotte group | I'm Twittering |
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posted: 6/4/2008 at 2:40 PM |
After I finsihed the C25K program, I used the rule of increasing 10% each week. That seems slow when you're only at 10 mpw, but then it increases faster. Knock on wood, now I'm doing 30-35 mpw, and I haven't had any injuries and rarely any soreness. I figure I'm in this for the long haul, so I don't mind being very conservative.
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| Maine Coast HM, September 21 |
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posted: 6/4/2008 at 3:48 PM |
I think the 10% rule is fine, but I also really like to recommend to my runners to add a stress, adapt to it and then add another.
i.e. you currently run 15 miles a week. For 4 next weeks, run 18- 20 miles. You then adapt to it. Then for next 4 weeks, you run 23-26 miles. Next 4 weeks 30 miles etc. I think sometimes 10% every week, can catch up with you. Just my opinion. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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posted: 6/4/2008 at 4:01 PM |
| Adding 10% per week becomes unmanageable once you get up in miles. If I did that I'd go from running 70 to over 100 mpw in about 4 weeks. That would be a major jump. Then in another 4 weeks I'd be at 150 mpw. It's a nice rule of thumb to keep from adding too much mileage all at once but really you need to pay attention to your body and do what you can handle. |
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| view log Log Stalker |
posted: 6/4/2008 at 4:23 PM |
I agree that 10% is a good number, and followed it all the way from 12mpw to 30. I didn't take a linear path, though. I like Higdon's (and probably others) idea of two stress weeks and then a light week. It would look something like this for you, starting at 9mpw -
9
10
8
12
13
10
15
16
13
17
19
15 (you get the idea...)
The average is about 10% per week, but you're allowing your body a little bit of rest before you tackle new challenges in the next week. The steady upward 10% seems like a grind to me. I also like this because the changing distances every week forces me to pick different routes every time to make the distnaces come out. Some people, like my neighbor, just run the same two routes every time. YMMV |
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posted: 6/4/2008 at 6:05 PM |
| I am a new runner as well so what I say, take with a grain of salt. I think you have a good base when you can run everyday without a problem. I can now do this, 63 days and counting. I built up to 100 - 113 km weeks, runnig 5 and 6 times a week. All of which were at an easy type pace. I then cut down to 60km a week and ditched the off days. Currently doing a marathon training program and building back to 100k weeks, without need for an off day. |
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