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Sub-MP Miles a Week

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Sub-MP Miles a Week

Post  Alex Kubacki on Tue Jan 24, 2012 8:29 am

How sub-MP miles or percentage of sub-MP miles do people typically run in a week? Just trying to figure out if I run enough of them. The only time I go below is my weekly tempo/interval/fartlek run.
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Re: Sub-MP Miles a Week

Post  Kenny B. on Tue Jan 24, 2012 10:37 am

@Alex Kubacki wrote:How sub-MP miles or percentage of sub-MP miles do people typically run in a week? Just trying to figure out if I run enough of them. The only time I go below is my weekly tempo/interval/fartlek run.

It depends on the week but overall it is quite low

On the low end: Only 2 miles on a 57 miles week from doing hill repeats 3.5%

On the high end: 7.5 miles on a 63 miles week from doing 5@LT and hill repeats. 12%

3-5 miles seems to on many weeks combination of intervals, tempo (hal Style) with LT's it gets closer to 5-7.
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Re: Sub-MP Miles a Week

Post  GregC on Tue Jan 24, 2012 11:15 am

Here is an article on characteristics of Marathon Olympic qualifiers from a few years back (it's a PDF). The relevant statement from the article is:

Men and women ran 75% and 68% of their weekly training distance, respectively, below marathon race pace.

Now I wouldn't suggest even going that high unless you're very experienced, but this at least gives a top end.

www.runcoachjason.com/OlympicTrials.pdf
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Re: Sub-MP Miles a Week

Post  Kenny B. on Tue Jan 24, 2012 11:52 am

@GregC wrote:Here is an article on characteristics of Marathon Olympic qualifiers from a few years back (it's a PDF). The relevant statement from the article is:

Men and women ran 75% and 68% of their weekly training distance, respectively, below marathon race pace.

Now I wouldn't suggest even going that high unless you're very experienced, but this at least gives a top end.

www.runcoachjason.com/OlympicTrials.pdf

That seems dam high compared to the training programs out there. 75% for men. So where is the recovery and where is the LSD Runs. Seems misguided but what do I know!
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Re: Sub-MP Miles a Week

Post  Mike MacLellan on Tue Jan 24, 2012 12:03 pm

Wording in that article is ambiguous. Below could mean slower than or faster than, without any context. I find it hard to believe that people were running that much high-intensity work, especially if their weekly loads were ~125. I remember reading a while back that elite Kenyans, during their PEAK, trained an average of 22 minutes "real" running per day. Which would be ~35-40 miles per week of their 150+.
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Re: Sub-MP Miles a Week

Post  GregC on Tue Jan 24, 2012 12:10 pm

@Kenny B. wrote:That seems dam high compared to the training programs out there. 75% for men. So where is the recovery and where is the LSD Runs. Seems misguided but what do I know!

It's worded poorly (their words, not mine). In the article it clarifies:

It is interesting that most of the athletes╩╝ training consisted of low-intensity distance running, with men running 74.8% and women running 68.4% of their training at a pace slower than marathon pace.
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Re: Sub-MP Miles a Week

Post  JohnP on Tue Jan 24, 2012 1:12 pm

Then it makes sense. Don't lots of those people do regular 12-18 mile steady state or LT runs? That is more than the average runner doing a 4-6 mile LT run weekly.
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Re: Sub-MP Miles a Week

Post  T Miller on Tue Jan 24, 2012 1:40 pm

The only time I go faster than MP is when I'm doing speed work. I think it depends on how many days of speed work you incorporate into your schedule. Each day of speed work for me ranges from 2 - 6 miles. I typically fall in the range of 5 - 12 miles week, in 2 days, based on where I am in my buildup. I typically don't run over 70 miles a week so that would be a maximum of about 17% but most typically in the low teens.
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Re: Sub-MP Miles a Week

Post  Jerry on Tue Jan 24, 2012 1:47 pm

@T Miller wrote:The only time I go faster than MP is when I'm doing speed work. I think it depends on how many days of speed work you incorporate into your schedule. Each day of speed work for me ranges from 2 - 6 miles. I typically fall in the range of 5 - 12 miles week, in 2 days, based on where I am in my buildup. I typically don't run over 70 miles a week so that would be a maximum of about 17% but most typically in the low teens.

Don't tell me you ride the bike in just sub 8 pace? lol!
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Re: Sub-MP Miles a Week

Post  Chris M on Tue Jan 24, 2012 2:01 pm

Only one day/run of anything faster than MP is probably not something you would want to do for an entire cycle. Whether it is a fast finish to a long run or having both a tempo and a more traditional speed work day in there, I would think that once you are 12 weeks or less out from the marathon, you will want to hit sub MP more than just once a week.

That being said, I don't the percentage of miles done at that speed has to be very high. The more mileage you do, the lower the percentage would be. So if you are doing mega training miles, maybe as little as 10% faster than MP. If you only run 4 or so days a week or do a really reduced mileage program, maybe it is as high as 25% of your weekly miles being faster than MP. I'm at the low end of that 10-25% range.
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Re: Sub-MP Miles a Week

Post  Ben Z on Thu Jan 26, 2012 3:56 pm

@Alex Kubacki wrote:How sub-MP miles or percentage of sub-MP miles do people typically run in a week? Just trying to figure out if I run enough of them. The only time I go below is my weekly tempo/interval/fartlek run.

That's probably enough is the short answer IMO.

Although if I feel really good I might do an interval session AND a tempo run in a week during a build phase which would include time/miles spent running below MP.

But most weeks I will only run below MP on a single run and then maybe run at MP the last few miles of a mid-week long run or weekend long run.

I am a big believer in the logic that a little bit of speedwork goes a long ways based on my experience. If you could only handle running one tempo run each week on top of easy/moderate miles and some strides or hill sprints you can still get in wicked shape.
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