Returning Mileage Essay Question

I am reading Brad Hudson's book on self coaching and it is all about how to train smart, avoiding injuries, and his adaptive running technique, and how hill reps can actually prevent injury etc...


Because I am taking a year off before I go to college I am having trouble deciding the right amount of mileage I should be doing since I have no one to coach me...
While Brad Hudson's book has been helpful, I am still struggling with what is the smart thing to do, I want to avoid injury as much as possible. And I would say I am more "injury-prone" than most runners. However, I recently had a video gate analysis done and one leg ended up being slightly longer than the other, now I have custom orthotics so hopefully this will solve some of the problems I have been having ( it band syndrome, runners knee, plantar fasciitis..and the various other common problems)

Now back to my main question: running mileage...
I have attached two running schedules by Brad Hudson, the first one is a level 1 5K plan, meant for beginner runners, and the second one is a level 2 5K plan meant for runners who aren't completely new to running and have ran competitively before.
I would like advice on which one I should do because since I have ran two years of competitive running in high school I am not completely new at running, however I have not ran for almost a month now because I had to take some time off due to a minor injury. I have not been inactive though, I have continued to bike, elliptical, and strength training everyday including core workouts, so I am not out of shape.


I'm just sort of stuck right now. Any advice would be great.


Level 1 5k plan: The running volume in this plan ranged from four runs and 12 miles in week 1 to six runs and 26 miles in week 10.
Week 1:
Sunday:Long run 4 miles easy
Monday: Easy Run 3 miles + 1x8sec. hill sprint
Tuesday: x-train/rest
Wednesday:3miles easy
Thursday:x-train/rest
Friday:Rest
Saturday:Easy Run 2miles + 1x8sec. hill sprint

Week 2:
Sunday: Long run 5 miles easy
Monday:Easy Run 3 miles + 2x8sec. hill sprint
Tuesday: x-train/rest
Wednesday: easy run 4 miles
Thursday: x-train/rest
Friday: Rest
Saturday:Easy run 3 miles + 2x8sec. hill sprint

Week 3:
Sunday: Long run 6 Miles easy
Monday:Easy Run 3 miles + 3x8sec. hill sprint
Tuesday: x-train/rest
Wednesday:easy run 4 miles
Thursday: x-train/rest
Friday:Rest
Saturday: Easy Run 3 miles+ 3x8sec. hill sprint

Week 4:
Sunday: progression run 6 miles, last 10 min. moderate
Monday: x-train or rest
Tuesday: Fartlek run 4 miles easy w/8 x 20 sec. @ 3k-1,500m pace
Wednesday: easy run 4 miles
Thursday: x-train/rest
Friday: rest
Saturday: Easy run 3 miles + 5x8sec. hill sprint

Week 5:
Sunday: progression run 6 miles, last 15 min. moderate
Monday: x-train/rest
Tuesday: Fartlek run 4 miles easy w/8 x 30sec. @ 3k-1,500m pace
Wednesday: x-train/rest
Thursday: easy run 4 miles+ 6x8sec. hill sprint
Friday: rest
Saturday: easy run 4 miles

Week 6:
Sunday: progression run 6 miles, last 20 min. moderate
Monday: x-train/rest
Tuesday: Fartlek run 5 miles easy w/8x 40 sec. @ 5k-3k pace
Wednesday: x-train/rest
Thursday: easy run 4 miles
Friday: Rest
Saturday: Easy run 4 miles + 7x 8 sec. hill sprint

Week 7:
Sunday: Progression run 6 miles, last 30 min. moderate
Monday: x-train/rest
Tuesday: Hill reps 1 mile easy, 6X 300m uphill@ 3k effort w/jog-back recoveries, 1 mile easy
Wednesday: x-train/rest
Thursday: easy run 4 miles
Friday: Rest
Saturday: Easy run 3 miles + 8x8sec. hill sprint

Week 8:
Sunday: progression run 6 miles, last 15 min hard
Monday: x-train/rest
Tuesday: Specific endurance intervals 1 mile easy, 12X400m @ 5k-3k pace w/200m jog recoveries, 1 mile easy
Wednesday: x-train/rest
Thursday: easy run 4 miles
Friday: Rest
Saturday: Easy run 3 miles + 9X8sec. hill sprint

Week 9:
Sunday: Progression run 6 miles , last 20 min hard
Monday: rest
Tuesday: Hill Reps 1 mile easy, 8X300m uphill@ 3k effort w/jog-back recoveries, 1 mile easy
Wednesday: x-train/rest
Thursday: easy run 5 miles + 10X8sec. hill sprint
Friday: x-train/rest
Saturday: 1 mile easy, 5k time trial, 1 mile easy

Week 10:
Sunday: long run 6 miles easy
Monday: easy run 4 miles + 6X10 sec. hill sprint
Tuesday: Specific endurance intervals 1 mile easy, 6X800m @ 5k pace w/2 min. active recoveries, 1 mile easy
Wednesday: rest
Thursday: easy run 6 miles + 8X8sec. hill sprint
Friday: x –train/rest
Saturday: Easy run 5 miles

Week 11:
Sunday: Progression run 6 miles, last 20 min hard
Monday: Rest
Tuesday: Specific endurance intervals: 1 mile easy, 5X1k @ 5k pace w/400m jog recoveries, 1 mile easy
Wednesday: rest
Thursday: easy run 5 miles + 8X8sec. hill sprint
Friday: x-train/rest
Saturday: easy run 4 miles

Week 12:
Sunday: Progression run 6 miles, last 20 min hard
Monday: rest
Tuesday: Specific endurance intervals 1 mile easy, 1 mile @ 5k-3k pace, 5 min. easy, 8X400m @ 5k pace w/1 min. active recoveries, 1 mile easy
Wednesday: rest
Thursday: easy run 3 miles
Friday: easy run 2 miles + 3X100m strides
Saturday: 5K race

Level 2 5k plan The running volume in this plan ranges from four runs and 20 miles in week 1 to six runs and roughly 40 miles in week 11.

Week 1:
Sunday: Long run 5 miles
Monday: rest
Tuesday: easy run 5 miles + 1X 8sec. hill sprint
Wednesday: easy run 5 miles
Thursday: x-train/rest
Friday: easy run 5 miles
Saturday: x-train/rest

Week 2:
Sunday: Long run 5 miles easy
Monday: Rest
Tuesday: Easy run 6 miles + 2X8sec hill sprint
Wednesday: easy run 6 miles
Thursday: x-train/rest
Friday: easy run 7 miles
Saturday: x-train/rest

Week 3 :
Sunday: long run 6 miles easy
Monday: easy run 2 miles
Tuesday: easy run 6 miles + 3X8sec. hill sprint
Wednesday: easy run 6 miles
Thursday: x-train/rest
Friday: fartlek run 6 miles easy w/12x10sec. @ 1,500 m pace
Saturday: x-train/rest

Week4:
Sunday: long run 7 miles easy
Monday: easy run 4 miles
Tuesday: easy run 6 miles + 4x8sec. hill sprint
Wednesday: easy run 7 miles
Thursday: x-train/rest
Friday: fartlek run 6 miles easy w/12X20 sec. @ 3k-1,500 m pace
Saturday: Rest

Week5:
Sunday: long run 8 miles easy
Monday: rest
Tuesday: Easy run 6 miles + 5 X 8sec. hill sprint
Wednesday: easy run 7 miles
Thursday: x-train/rest
Friday: Fartlek run 6 miles easy w/12X 30 sec. @ 3k-1,500 m pace
Saturday: rest

Week6:
Sunday: long run 9 miles
Monday: Easy run 5 miles + 6X8sec. hill sprint
Tuesday: Fartlek run 2 miles easy, 12X1min. @ 5k pace with 1min. easy recoveries, 2 miles easy
Wednesday: easy run 7 miles
Thursday: easy run 6 miles
Friday: threshold run 2 miles easy, 10 min @ half marathon pace, 2 miles easy
Saturday: rest

Week7:
Sunday: long run 8 miles easy
Monday: easy run 5 miles + 7X8sec. hill sprint
Tuesday: Fartlek run 2 miles easy, 6 min@ 10k pace 4 min easy 4X1 min. @ 5k pace with 1 min. easy recoveries, 2 miles easy
Wednesday: easy run 6 miles
Thursday: Farltek run 2 miles easy, 8X1min. @ 5k pace with 1 min. easy recoveries, 2 miles easy
Friday: easy run 6 miles+ 10X100m strides
Saturday: easy run 2 miles

Week 8:
Sunday: 2 miles easy, 5k time trial, 2 miles easy
Monday: Rest
Tuesday: Easy run 6 miles
Wednesday: Easy run 7 miles+ 8x8 sec. hill sprint
Thursday: Easy run 6 miles
Friday: Threshold run 2 miles easy, 4X6 min @ half-marathon pace w/1min. active recoveries, 2 miles easy
Saturday: Rest

Week 9:
Sunday: 10 miles easy
Monday: easy run 4 miles + 8X8sec. hill sprint
Tuesday: specific endurance intervals 2 miles easy, 2X(8X400M @ 5K pace w/1min. active recoveries) full recoveries b/t sets, 2 miles easy
Wednesday: easy run 7 miles
Thursday: easy run 4 miles
Friday: Threshold run 2 miles easy, 2X10 min. @ half marathon pace/10k pace w/1 min. active recovery, 2 miles easy
Saturday: rest

Week 10:
Sunday: long run 8 miles easy
Monday: easy run 4 miles + 6X8sec. hill sprint
Tuesday: Specific endurance intervals 2 miles easy, 6X800m @ 5k pace w/400m jog recoveries, 2 miles easy
Wednesday: easy run 7 miles
Thursday: easy run 6 miles
Friday: Threshold run 2 miles easy, 4 miles @ half marathon pace, 2 miles easy
Saturday: rest

Week 11:
Sunday: long run 8 miles easy
Monday: easy run 4 miles + 4X8sec. hill sprint
Tuesday: Specific endurance intervals 2 miles easy, 5X1k@ 5k pace w/400m jog recoveries, 2 miles easy
Wednesday: easy run 7 miles
Thursday: easy run 6 miles
Friday: Threshold run 2 miles easy. 2X10min @ half marathon/10K pacew/1min. active recovery, 2 miles easy
Saturday: rest

Week 12:
Sunday: long run 8 miles easy
Monday: easy run 4 miles + 3X8sec hill sprint
Tuesday: specific endurance intervals 2 miles easy, 1 mile @ 5k pace 800m easy 4X400m @ 3k pace w/200m active recoveries, 2 miles easy
Wednesday: easy run 3 miles
Thursday: easy run 3 miles
Friday: easy run 3 miles
Saturday: 5k race

Thanks for sharing all that information. It his helpful for all the readers and for me to hopefully give you sound advice.

First of all, nothing can really prepare you for the increased intensity of collegiate running. It's tough, but not just because of the training and racing. You have to do all your school work too!

You have one huge advantage right now, and that is time. I would cycle through the first plan once, and then go right into the second plan. If you weren't injury prone, I would tell you to jump right into the second plan, but you need to be sure your body is ready first.

In college, the running will be much tougher and you probably will have to add a lot more miles. Maybe mix in one longer run each week. You need to slowly but surely add some miles in there because in college, you will most definitely have to do more than 40 miles per week.

Good luck and thanks for sharing so much of your training approach. The number one rule is to listen to your body. If something isn't feeling right, make sure to ice/stretch/rest as needed.

Happy Trails - Coach Tief

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