You’ll want to aim for a weekly running volume (the total mileage you run each week) of 50-60 miles. I'd never be able to get the miles in without doing an AM/PM double run a few days a week. The following table shows how fast, in minutes and seconds, male and female runners have to run 1 mile to be in the top 1% and top 50% of their age groups. Exercise shows that people who run an average of five miles … AR is NOT limited to a certain competitive level or race times. I run with my running club 3-4 times per week, usually 6-8 miles at 6:50-7:10 pace. I used to game a lot and have cut that out. STICK TO IT! I’m a physician in residency, I only have an hour a day to train (not willing to run longer or double days). My normal training pace is 7:30-745/mi. Now you've got time to run. Having the choice of running to and from work, or "chilling" out on public transport, that just sounds great compared to a 20-30 minute interstate commute. I also raced a lot and had opportunities to drop a million 50-52 second 400s and a million 1:57 800s before everything came together for me at the end of my seasons. I used to watch 1 Hr of tv a day. Figure out your time wasters and cut them down or out. Don't increase your mileage too much at once. Im 16/m considering a bump in mileage from 30-40 to 60-ish over the summer to prep for cross country and wondering whether it’s a worthwhile bump. By using our Services or clicking I agree, you agree to our use of cookies. A 3 hour commute sounds brutal! It comes down to a matter of priorities. For me personally. Press J to jump to the feed. As in when do you run, how far, what's you're usual pace, etc. I estimate I lose about a half hour dawdling on days I don't run simply walking into my apartment and getting dinner started. My first run was just two miles at 12 minutes per mile. Let’s explore it with two or three extra runs. Monday - 4 miles in the morning, 8 miles in the afternoon. A friend of mine who has notched several 100-milers gave me this advice regarding ultramarathon training:Just add miles to a regular marathon training program.That seems to embody the spirit of ultramarathoners and trail runners; other advice I’ve received includes the rigid “Do a few 50K’s (31 miles) and then just go out there and do it.” Sweet.With these gems in mind, here’s the schedule I’ve put together for the remaining eight weeks. Wednesday - 4 miles in the morning, 8 miles … I promise you the opportunity to move up in mileage will always be there, but if you get to the 70-90 range without doing the other stuff, it will be significantly harder to add it in without risking injury. Done and showered by 730. My PR for the 1500m is 4:34. 2. I was getting back into running after a long break, and my previous cycle had ended with a 45:02 10K. Wednesday – 5.2, 8:01/mile. In general I've found that running 50+ MPW just takes consistency and time efficiency. From now on we will call them “morning runs” even if sometimes the main run is in the morning and it is the afternoon run that is the extra one. When he isn’t translating data for our team into plain English (no small feat), Ryan Manies is running. Well outside of marathon training, I hold between 80-90 miles per week. Tuesday - 4 miles in the morning, 8 miles in the afternoon. I have built one out door day up to a ten miler, feel fine except my legs overall ache throughout my work days. Many of the athletes I coach are between 15 and 30 miles per week. Also how did you pace, evenly or gain some ground in the early stages? I will run TCS NYC Marathon next year from this performance. Essentially. My easy day runs are usually 8:00-9:00 min/mile which is significantly slower than race pace. Post here for discussion about training for running, race reports, elite results and discussion, and more. I’ve been experimenting with different strategy’s on my 30 mile runs, 16/4 run walk was quite comfortable with 4 minutes giving me time to refuel etc.. Fitness YouTuber Alex Crockford ran a 5k race—3.2 miles—every day for 30 days and tracked the effect of the month-long challenge on his weight and muscle mass. My last cycle I did 70mpw, with most easy runs between 8:30 and 9 minutes per mile. If your ultra is flat, do two hill sessions a week, if your ultra is hilly, do two flat sessions a week. Can you lose weight by running a mile a day? Press question mark to learn the rest of the keyboard shortcuts. No, it’s not 100 miles or 200 miles, but it’s still FIFTY miles. Running is an amazing way to lose weight, but you need to understand that you need to build it up. Wake up at 5. I do my morning run (or speed work) at 6:00AM. Here is how I do it with a family of 5: http://theruncommuter.com/run-commuting-challenges-parenting/, This week was 54 miles, with only four work days of running, and one long run (13 miles) today. Mine are all in kms, but i'll try and translate, General Aerobic Pace: 5:00-4:20/km (7:00/mile), Long Run/Endurance Pace: 4:20-3:55/km (6:20/mile), Every PR i've run has come after a bump in mileage - but i definitely think consistency is more valuable than peak mileage. Figure out your time wasters and cut them down or out. Because it’s not, a 50K is totally doable. Did you stick to a strict run / walk strategy, walk up hill trail only or something else? Personally, I would add 5 mi/week or so to your current mileage (with a down week every 4th week) until you get up to where you want to be and then maintain that. It seems like way more. Dinner. If you want to get in time to run, you can give up an hour or two of sleep in the morning, or an hour or two of TV/whatever in the evening. I run on avg 50-60 miles a week while training for a marathon. Last Week’s Workouts. I was surprised when I just checked and saw that I only have 300 miles pushing a jogging stroller this year. I warmed up for 4 miles and man did I need the long warmup. Yeah, I think 50 miles is very doable (source: full time job, mostly a grown-up) but I wonder what would happen if I had the distraction of my boyfriend here, let alone the responsibility of kids. Get home by 530. I typically do a lunch run and then an easy optional double afterwork if I can manage. I run 50-70 mpw. I recently ran a 1:15 HM from 50 miles per week @ 7:00 min/mile as only training. Saturday – 20.05. Saturday I could definitely feel the heaviness in my legs. http://theruncommuter.com/run-commuting-challenges-parenting/. The run commute though would almost make up for it. I think this is one of the biggest keys, too. Monday – 5.25 miles, 7:47/mile. Most miles are at an easy pace. Cookies help us deliver our Services. Most beginners’ running programs will have you run-walk 3 times a week for a month before you can run 3 miles. So much easier before kids and I could disappear for hours. I do work full time, but roughly on my own schedule. So my day is basically, training before 7am, lunchtime training 1hr, evening training after 6:30pm. I work 5am-3pm have running group on Tues/Thurs nights where will do 10 miles. Cut that out and I've got 1 hour to run. Here's my schedule for the last two weeks. The hard part, I felt, was to stay consistent every day of the year , no matter what was going on in my life. You could do an 11 mile ruck at 60 lbs instead of a 22 mile ruck at 30 lbs. The biggest crusher with adding running is more like I constantly feel like it's go-time, and slow days at work can feel really inefficient; I wish could just leave, get a run in when it's slow, and come back at peak. Keep in mind that I ran a 50K about four weeks a… I don't follow the traditional advice of running most of my miles at an easy pace. To build your endurance, long runs should be performed once a week or every 10 days, depending on your run history and ability to recover. I need on average 6 hours a week to run 50mi. This is just common sense. The store opens normally at 10, So I get up at a reasonable hour and do my miles before work. I peaked at 45 miles during track for about two weeks but I proceeded to get sick which really hampered my training. 8-6 miles per day. RUCK WORK vs. heavier RUCK WORK – If the 22 mile ruck at your 50 Miler weight (+) at week 12 just isn’t in the cards, increase the weight and decrease the mileage proportionately, so you can still do the work. I finished the cycle with a 1:24:20 half marathon, although I'm confident that I could have done 1:23:00 if I had paced myself better. Then I run home from work, anywhere between 5 and 9 miles, depending on route and whether I ran in the morning. But if you wanted to competently work all of your systems, making the jump that high compromises your ability to lift, do plyos, and do speed because you're not yet ready to handle that work load. My PRs are not so relevant due to running mostly trail races that vary widely in elevation and terrain, but I've hit almost all of my shorter distance PRs when I come down from a period of high mileage (60-70 mpw most recently). It's really just a matter of priorities. Assume you work 8-5. Weeks look like this: Sunday - long run 15-18 miles. I was burning out bad, so I dropped back. Your weekend is where you can get a bulk of your miles done. Just kind of feeling it out on whether there are major gains to be made in terms of increasing mileage if most of it is in the 8:00 minute/mile range. The 50K training leads up to the 50-Mile training which leads up to the 100-Mile training so in a perfect world you will have completed a recent 50-Miler followed by a 4-6 week recovery period before starting the 100-Mile training. The bump in mileage is the typical spot for kids to look to and it's definitely a way you can get better, but with my own personal philosophy, I preferred having my athletes build their faster end stuff before making mileage jumps. 50 miles a week puts you right around the level where a lot of people start splitting their training up and occasionally running twice a day. Let me start with a simple truth: there is such a thing as "too much" running. My easy runs are usually 7:24-7:35 per mile. Revert is 7:45 easy 7:10 steady 6:25 ltp 5:40 hard 5:15. Males run faster, on … Press question mark to learn the rest of the keyboard shortcuts, 36:00 10k / 1:18:20 Half / 2:43:39 Marathon. Hey, just wanted to ask about your 100 miler. Edit:added current mileage, I ran 70mpw on my last cycle, will be bumping it up to 80ish for the next block. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. You're not going to be able to jump from 30-40 to 60 all at once, make it a long term goal and listen to your body. Days 5 and 7 off work. Warming up, cooling down and stretching are indispensable, do it every day! Are you able to run long on the weekends? It's not so much about "finding the time" as saying this is my work time, this is my training time... Now how do I fit in everything else I need to do. Yeah, it's basically this. 7mi with workout Tuesday morning, then 3 after work again. Beginning of work week my legs seem to ache the most. I'm also with the others here- you can take a lot of it pretty easy, especially over the summer. If you thought 26.2 miles was a lot, well try 50+ miles--that’s more Ryan’s style. Your easy pace is similar to mine, and I’m hoping to do 100 in 24:00. For me personally. I always tell runners that a 50K, while still technically an ultra, is “not that much further” than a marathon. Now you've got time to run. I definitely credit the improvement to the increased mileage. Any day’s mileage can be split up into two runs, especially once you are running more than 50 miles per week. Out the door by 6. That's the only way I would be able to get in anything above about 25. These 15 Reddit users share some of the top “tips” they’ve gotten about running, hydration, and nutrition, usually from people who have … One month before your first 50, … I would just run for feel on easier days and then use Daniels to find your tempo paces and such. If running 50mpw is important to you, sometimes you need to make decisions about other activities to cut back on in order to make it work. I do 1 or 2 long runs per week which usually average 7:10-7:20 pace (start easy, finish close to race pace). No kids here. Done by 830. For example, I’ve run 50 miles in 7 hours, and also in 16 hours–so, the race terrain really makes a huge difference. However, for a non-athlete I felt fairly good about it. Seems like 50-60mi weeks is where my sweet spot is. Shoving in a long run is tough on weekends. I don't really track nor care about pace on easy days though when I was in my best shape it was probably around 7:30ish and today is around 8:00ish. This run prescribed 5 miles run at half marathon pace, around 7:15 min/miles. 13mi long run on Sunday. I have a full-time job, a 3-month old kid, and a 60-70 mile per week training schedule. I'm not a fan of the big city, I currently live in Central Arkansas, but have visited major cities, and after a few days, I'm done with it. Do not be afraid to take it slower though. When you start running you probably won’t even be able to run those 3 miles. You want to avoid making significant increases in your weekly mileage, especially if you are including any speedwork or tempo runs. The average 150-pound person burns about 370 calories in 30 minutes of running at a 10 minute/mile pace, according to Harvard Medical School. Also, the closer I get to the race, the stricter I get with my diet. I'm still in the "noob gains" phase of running so I just run fast when I feel up for it. I used to watch 1 Hr of tv a day. –Damian Stoy Training—Mileage. So id say an hour a day. As long as you’re progressively increasing the distance, do not worry about speed.” In your first 50, you could be running between seven and 15 hours on race day. For those of you running 50+ miles a week, around what pace range are you doing most of your running, (easy days, not workouts)? I'm running 80kpw (50mpw) for mile training. The real variables are when kids come into the equation. I was doing 70mi weeks without doubling at all, but that was miserable. For context, most elite trail dudes train 50 to 90 miles per week, while most elite dudettes train 35 to 70 (with outliers in both directions). And do it in the AM. Cut that out and I've got 1 hour to run. Hats off to you. In regards to building slow that’s definitely a priority! Here’s what my workouts looked like last week! It just takes trimming the fat, so-to-speak. Haven't raced raced anything else. Or. I do about 60/70 miles a week overall pace for that probably works out at about 7m/m total. Done by 630. I've worked much longer hours and still trained, it can be hard, but if you're organised and focused it's totally possible. My biggest tip is to just be as time efficient as possible. On flat surfaces my easy runs were closer to 8. It's an excellent use of time since my subway commute would be 30 minutes anyway, and the run is between 40-75 minutes. 2 times per week on treadmill and 2-3 times outdoors. At my best that I have been able to do consistently was roughly 28 miles per week (although I have fallen out of this routine and can only muster roughly 20 miles a week currently and it doesn't help that I have gained a bit of weight since the last time I … For reference, my PR marathon pace is 6:55 and my 15k race pace is 6:25. I jogged a couple more times that week. If this is your first 50k, choose a race that’s comfortable for you. I started running in my early 40’s, still running about 25 miles per week at 50 now. I should point out that I live in a fairly hilly city, though. So id say an hour a day. 16-week 50-mile ultra-marathon training schedule In a mere 16 weeks you can be ready for a 50-miler. 8:30/mile. –Levente Dorogi; Learn Chi Running! Dr. Tim Noakes, the author of Lore of Running, suggests 75-100 miles per week as the maximum training volume. However, the health benefits of exercise seemed to diminish among people who ran more than 20 miles a week, more than six days a week, or faster than eight miles an hour. In bed no later than 10pm, up at 5am. Bed at 9 or 10. I manage a running store! Run commuting! Tuesday – 10 miles, 7:55/mile. Well. You asked about pace, not that it's terribly important for this but my last half was 1:26. But my pace for long runs when I was running 2:40 marathons was about 7:00 pace and I'd do threshold around 5:40 pace. I'd really like to start doing this, but it's hard to find the time. Flip flop it. Don't worry about your pace on easy days, my easy days are like 3 minutes/mile slower than my XC race pace. 50 Miles is Really Far…So Start Slow. 4:30-6:00 am start depending on distance. :). Ready to leave by 730 for 8am work. The second thing it does, that is unbelievably underrated, it increases your ability to handle the workload. Those people amaze me. I slowed my running down to run at a heart rate of 140-150 bpm. I now run over a minute faster/mile at the same heart rate! I'm at 65-80... easy runs start in 8:00 pace... get down to low 7s high 6s... my PRs have less to do with mileage and more to do with consistency (3 years steady, 16:13 5K, 33:21 10K), New comments cannot be posted and votes cannot be cast, More posts from the AdvancedRunning community. Thanks for the input! Just no other options, 4 kids keep my evenings full. Moving from 30-40 miles a week to 60 a week will absolutely pay dividends as long as you build up to it gradually (you don't want to end up with a stress fracture or anything like that). I often run the workout and the long run with various running club friends. Four or five days per week Who does it? For those of you running 50+ miles a week, around what pace range are you doing most of your running, (easy days, not … My 5k PR is 20:42 and my slow runs on roads are around 9:00/mi. I'm running about 60-70miles a week, I do it all in the morning. I need on average 6 hours a week to run 50mi. This schedule is ideal for busy runners looking to take on an ultra. Easy should be based on perceived effort. I run those ten mile days on weekends. How are your mornings? Starting it at 30-35mpw will give you the foundation to hit that stuff and adjust before you bump up mileage. M – 10.0 miles, 8:02 pace – Lactate Threshold Run. Long runs are 22 miles max. I should ask how many 100 milers you’ve completed and how your first one went? Usual pace is round 8:30 min.mile. I’m in the same boat. I was averaging about 12–15 miles per week and only running 3 or 4 days per week. Thursday – 10.25, 8:10/mile. I get up at 5am and head out before the family wakes up. Well. On days when I run alone, I'll either do a workout or an easy short run (4-6 miles, 7:30-7:40 pace). I start at 7am and like to be around in the morning to make my wife a nice breakfast and prepare her lunch, so do not do morning workouts. On a 7 day cycle. 13 votes, 22 comments. Saturday morning is my 2 hour long run. Today's pace was ~7:5ish. Don't know other PRs. 50 miles: 40 miles per week (over at least 4 runs) 100 miles: 40 miles per week (over at least 4 runs) Longer races require more volume, and more volume requires more runs per week; concentrating too much mileage in too few runs increases injury risk. In general I've found that running 50+ MPW just takes consistency and time efficiency. The sweet spot appears to be five to 19 miles per week at a pace of six to seven miles per hour, spread throughout three or four sessions per week. Fastest it’s been is 6:20s slowest about 7:40. I alternate 1 long run and tempo run each week. Maybe don’t go “all in” with choosing a far-away race and doing a big overseas trip or picking a race that requires huge logistics to get there. I will have a “surge” week where I increase the mileage to 70-80 miles but then back off. Says professional ultrarunner Sean Meissner, “The weekly long run is the key to training for your first 50. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Let me be blunt: 50 miles is a really freaking far distance to run. Luckily, our Cairn Crew has the pleasure of working with one of our very own distance-running junkies! I run 60+ miles per week, plus cross training and of course work full time (with a 3hr commute per day). I try to run 2-3 mornings (5:30am ish; mostly recovery, 3-5 miles 730-815 pace), Then weekday evenings (I get home around 6pm, 5-10 miles 650-730 pace) at least one speed or tempo workout, a long run on the weekend 12-19, 7:10-7:30 pace). Figure out what's squeezing your running schedule and decide whether it's necessary and/or more important to you than running. Run late at night when kids are in bed and wife is watching TV. So 40 hours a week. Here's my normal week: 7mi with workout Tuesday morning, then 3 after work to run the crap out of my legs. What’re your pr’s and were they run on higher mileage? Consider it if: You run less than 20 miles a week, you have a history of injuries or you like to run hard but you need a day or more to recover afterwards. I had them do a lot of plyometrics, and a lot of pure speed, and some lifting. This was my busiest week in a long marathon buildup. The mile was the easy part (it typically took me eight to 12 minutes), and carving out 15 minutes a day for health seemed like a win-win to me. I have been running on and off for a few years now and want to get more serious about it as a way of motivating me to run again. Work to extend your longest long run … The first four miles felt terrible but once I picked up the pace, my legs responded. New comments cannot be posted and votes cannot be cast, Looks like you're using new Reddit on an old browser. Can you get lunch runs in? On the weekends I get away with friends and hit a forest for a 20-30 mile run. This does two things for you, the first being that you are going to improve muscularly, and your ability to maintain form through faster things will be high, and your ability to go faster will be improved. Anyway, there is definitely time. Has anyone ran sub 2:40 from a limited program? Since most beginner marathon-training programs aim for a 15-45 mile per week volume, you’ll want to add 10% volume week to week to get up to speed. Week in Review. Simply take the target weekly miles and divide by 10. Unlike most people I actually schedule my longer runs during the week. 1:15 HM felt good. That’s pretty slow. Going up to 50-70 usually entails adding in another run per week, and/or spreading out 10-15 more miles throughout the rest of your runs. Over the weeks my pace has improved from an average pace of 6:44/km (10:50/mile) to 5:46/km (9:29/mile). Easy/Recovery 8'/mi Tempo 6'20 to 7'/mi Intervals/repeats,... normally as fast as I can but not to exhaustion, Because the area around where I live is a bit hilly it's sometimes difficult to maintain the 8'/mi pace in long 15+ mi runs :/. Probably Reddit. My PRs are still from high school when I ran 25-30ish mpw with pretty decent 400m and below interval workouts. Thanks in advance guys! The faster you are, the more miles you can run, since you spend less time running per mile. I'm so jealous of your run commuting.

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