231. How To Build Mileage

Run4PRs

www.run4prs.com

How many miles do you run per week? How does one build up to be able to run 50 or even 100 mile weeks? Should everyone try to achieve high mileage? These are all great questions we will be addressing in this episode. Usually, runners will see great gains in fitness in the beginning of their running journey from simply going from running 0 miles to 10 miles per week. In the beginning it almost seems like the more we run, the better we get. However, there becomes a point when it becomes counter productive.

1. How do you know if it’s time to start increasing mileage

1. Are you improving

1. We want to assess if you are training at the appropriate paces for easy days

2. You are not always injury prone and needing to run low mileage: sometimes there is a different variable at play

2. What is your history: masters runner, new runner, injury prone

3. How do you feel?

4. Do you have time?

2. Does more mileage equal better results

1. You can only run as much as you can recover from

2. Running more only is helpful to a point

3. Counter productive: injury/burnout

3. How do you increase?

1. 10% per week max

2. Cut back weeks every 1-3 weeks of 75% volume

4. How often should you assess mileage

1. Every week/every season/every year

2. Your body and goals change

3. You should not always be running peak mileage