Hit a plateau? what should i do?

Question

i've come of high milage weeks for a while now and it seems i've hit a plateau, what workouts or advice should i consider now?

Answer 1

I know of some runners who can only get the best out of there body by doing high mileage, while others can get by with smaller mileage.

My base program has quite a bit of variety for the mind while covering all the bases in terms training the right energy system.

I have also heard that the body gets used to training the same way and therefore you need to change your program every 7 years.

If you have been running LSD long slow running then I have found this is a slow method of improving.

Also what do you term high mileage. For me as an adult I would say 80 miles a week is high mileage.

Base program

Mon  5min fast/ 5 min jog x 3 @ 2 mile race pace

Tues  Easy recovery run 30 - 90 min

Wed  40 - 50 min run with middle 20-30 min run at a pace 30-60sec slower than 5km race pace - Tempo run

Thur  as for tues

Fri rest or strides 100 sprint/300 jog x 6 - 10

Sat  Timetrial 5km or race

Sun 1 - 2 hours

Hope this helps. Sometimes you need a race to et the body going.

Answer 2

Try different exercises, like fartlek, sprints, and agility drills.  Instead of the same plodding pace, run up and down hills or otherwise use different leg motions.

Answer 3

Add a new stress to your workouts. Perhaps more intervals, faster repeats, less recovery, more workouts per week. All of these lead to an increase in times.. well.. decrease =D