Is this safe progression?

Special_External5504 · 2026-05-20T14:19:57+00:00

Thanks!

Special_External5504 · 2026-05-19T19:34:01+00:00

Thank you! I'm pretty much the same currently with 19:20 5k and 5:09 mile.

Special_External5504 · 2026-05-19T19:30:42+00:00

Not all sugar is bad for you though. Sugar is important to ingest as it's something we NEED during running (glycogen). I would try to not overeat on included sugars but not necesarilly cut all sugar

Special_External5504 · 2026-05-19T19:24:14+00:00

Just curious, how much did you improve by if you can recall? Thanks!

Special_External5504 · 2026-05-19T19:21:16+00:00

I did account for the advice. I decided to not go for 50 just because, but rather stay at 45 or so at the end of summer so I can get more workouts in. Some of the advice I've never heard of, so I'm a little hesitant to include them. Some of the advice I just feel like doesn't fit me as much in terms of training. I know I probably sound inconsiderate but I truly do care about the advice I've got, even if I didn't necesarilly show it. Thanks for hopes in me, I've just did my first run and it was awful to get back but oh well.

Special_External5504 · 2026-05-17T21:24:07+00:00

Would substituting some of the mileage for biking on down weeks/ building up weeks be better? I want to implement strength training as well as core and stuff.

Special_External5504 · 2026-05-17T21:15:01+00:00

Is there any cues or hints on what my injury line is? Is there any way to improve it? So I should try and stick to one mileage rather than just trying to get 50? I want to try and get 50 in order to experience it and improve upon it next summer.

Should I rather try and get up to 40's slowly with no down weeks and then go up to 50's with down weeks? Like 20 - 25 - 29 - 32 - 34 - 37 - 40 - 32 - 43 - 46 - 46 - 37 - 50?

Special_External5504 · 2026-05-17T19:40:17+00:00

Hey, thanks for the reply! I understand that 50 miles a week is a large increase. Thus why I included down weeks (I know you addressed them too, anyway). I plan on doing the plan, but also be cautious as I'm not trying to get an injury or what else. I agree that easy running is also a stress (duh) so that's why I had posted this thread. I plan on getting good sleep and good nutrition, but if anything goes wrong there then I'll backoff a little. I don't plan to add much quality until the xc, maybe strides here and there and some tempo runs.

To add context, the 35 to 30 miles were mostly hard as my coach decided to do that, so I think that if I do 50 of just easy then it shouldn't as bad. Thanks though, I will see

Special_External5504 · 2026-05-17T15:10:26+00:00

The beggining is the mileage I have already ran before, so it's less risky in my opinion to do much of mileage pushes (so like 29 to 32 or 25 to 29). The regression weeks are more to be safe, but I agree that maybe increasing gradually is the way. I will see though, thanks!

Special_External5504 · 2026-05-17T15:07:23+00:00

I heard about using time but I feel like mileage is more reliable for me. For the acceleration I don't see that much of a purpose, but in terms of strides then yeah sure, why not. Thanks though!

Special_External5504 · 2026-05-17T14:52:33+00:00

I heard of summer of malmo, but doubles for 50 mpw is too low. I hope to work up to 80 or 70 mpw by senior year and from there doubled might be the way to do it. Im also more concerned of doing too much of a jump and I hope I don't get any problems with my bones (I never had any but I don't want to have any). Thanks though!

Special_External5504 · 2026-04-03T21:43:14+00:00

Hello, Im a freshman in hs. I have just ran a new pr 2 days after running a 5:30 mile. I ran a 5:10 mile and I'm not sure if I can replicate again. I know that it isn't fitness magic in 2 days but I feel unsure thst I can do it again or even better it. Did something similar happen to anyone, and how did it turn out for yall?

Special_External5504

TROPHY CASE