Oct 2021
12:08pm, 30 Oct 2021
7,196 posts
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FenlandRunner
You've missed my point by a mile, SPR. But thanks for the lecture.
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Oct 2021
2:32pm, 30 Oct 2021
8,106 posts
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TeeBee
I have taken a polarized approach to my running for years but I'm a very mediocre runner who seems to be getting worse and worse. My body would simply breakdown at 40 miles per week. Even when I trained at my peak (relatively) I couldn't sustain more than 25 or so. Seems I'm doomed
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Oct 2021
2:41pm, 30 Oct 2021
2,478 posts
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Canute
Teebee, 25 mpw is fine and will lead to improvement if done in an appropriate manner. However, you are very unlikely to become an elite marathoner (or even an elite 5 K runner) with that training load.
With regard to the question of how a runner might optimise a polarised training programme to match their own training needs, I think that relative performance at 5k, HM and marathon can be informative. You can estimate this using the tables of ‘estimated VO2max’ (i.e. VDOT described by Jack Daniels) against race performance. If you have higher VDOT at shorter distances, you should focus on greater amount of easy running to build up capillaries, mitochondria, and fat metabolism (i.e. metabolic efficiency). If you have higher VDOT at longer distances, you might benefit from more high intensity training to improve mechanical efficiency. However, this is a guide, not a fixed rule, as other factors including muscle resilience play a part, especially in marathon performance.
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Oct 2021
3:06pm, 30 Oct 2021
35,565 posts
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SPR
Teebee - you can only do what you can cope with. What we're discussing is ideal training and there are very few elite runners that will be running 40 miles even at 1500m as it's an endurance sport and so mileage help.
However for individual runners it's about overload for them. If 25 miles is overload for you, you will improve on it and hopefully with consistency your overload point moves.
Elite part of elite talent is the ability to recover and absorb training but as with speed everyone can improve their ability with training.
40 miles isn't a magic number either, Gobi's post was about building training and that lots of fast running isn't necessary as you build up. It wasn't saying just go 40, it was saying speed work isn't necessary at lower mileages and the focus should be on building up your training rather than running it faster.
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Oct 2021
3:17pm, 30 Oct 2021
8,107 posts
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TeeBee
Thanks folks!
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Oct 2021
5:25pm, 30 Oct 2021
75,063 posts
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Gobi
OK.
40 was a random start point
If you do 10 then 20 is better 30 is better than 20 etc. It was to prove a point that consistency yields results.
Normal mileage for normal people
Worlds best 5km runners are doing huge mileage .
Amateurs are always looking for the magic session when the reality is consistent consistency wins the day.
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Oct 2021
5:38pm, 30 Oct 2021
1,224 posts
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Big_G
(Yeah, sorry Gobi. I can't remember exactly what your Runner's World post said now. You may well have started at 20 or 30 miles..... I thought it was just illustrating the point really).
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Oct 2021
7:05pm, 30 Oct 2021
3,897 posts
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J2R
Yes, you can run decent times on 25mpw if you choose your training judiciously. The point about mileage (up to a point) is that it's a bit of a no-brainer in training terms. If you're running 25mpw and you just run 10 more easy miles per week, you will be faster. If you run another 10 more easy miles per week, so you're now running 45mpw, you will be faster again. That's all you need to do, no fancy training programme.
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Oct 2021
7:21pm, 30 Oct 2021
7,205 posts
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FenlandRunner
Can you elaborate J2R?
My reason for saying that is, if you keep the 'quality' session the same and only 'easy' miles will that really make you better?
My understanding is that the body is great at adapting and only gets 'better' via the overload then over compensation cycle.
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Oct 2021
7:21pm, 30 Oct 2021
7,206 posts
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FenlandRunner
And great comment Gobi, that helps put into context.
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