Mileage can be a great tool to build strength and endurance. However, adding more miles to your training just to reach a higher mileage total can be counterproductive. If becoming a faster, stronger runner is one of your goals, it is absolutely possible to do so while maintaining your base mileage. The key is to increase the intensity of a couple runs per week. A solid workout can help you build speed and endurance, and reduce the necessity of extra miles. Say you run five to six days per week at the moment.
Start by swapping out two of your regular runs with a workout. You can maintain your base mileage, but by including hard effort sessions, you will begin to build strength and endurance. A great beginner workout is the fartlek. A fartlek is a type of interval workout that includes alternating uptempo efforts with easy efforts. On a four-mile day, a sample fartlek workout might look something like this:.
Fleet Feet Running clubs , online coaching, and platforms like Trackster are all good ways to find effective workouts. Mileage days have their place in running and can be very beneficial. But before you start adding on the miles, think about ways you can maximize your fitness with the base mileage you currently run.
If you want to increase your mileage for the first time, the 10 percent rule is a great place to start. The 10 percent rule states that you should never increase your mileage by more than 10 percent of what you completed the previous week.
If you ran 20 miles total this week, you should run no more than 22 miles total next week. What is the optimal number of miles per week Most runners assume that running more miles per week is always better. More specifically, there is no definitive mileage to performance correlation.
For a marathoner, the minimum is probably miles per week and for a 5k miles per week. All mileage is not created equal. Workouts such as tempo runs and track workouts will wear you down more than easy miles. Keep in mind what percentage of your miles are hard workouts and long runs versus easy miles. The 10 percent rule has be emphatically debunked.
Approach building your mileage in a holistic, thoughtful manner outline in the linked article. How many days per week should I run? Likewise, the number of days you should be running is a completely individual question. Benefits of adding days per week Running a greater number of days per week helps you spread out your mileage.
Who We Are. How to Ultilize the Run Walk Method for Smarter Training There is often a stigma attached to the run walk method for beginners, also known as the galloway method, which new runners use in their training.
One Response As always, great article by coach Jeff. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved. Go Premium. Need Help? Learn More Customer Login. By Jason Fitzgerald For Active. Have a question about running? Share this article. From here, gradually increase the time you spend running and decrease your walking time until you can tolerate a continuous minute jog.
For people who are already active in other sports and consider a minute walk to be extremely easy, try a slow 3-mile jog for your first run. Stop and walk as needed, and even if the effort feels easy, wait and see how you feel the next day before bumping up the mileage or intensity. Beginners should run no more than 2—3 times per week so your body can acclimate to the activity.
Avoid running on consecutive days to give your muscles and joints enough time to recover between runs. Aim for a max of 20—30 minutes of total running time per workout to begin with, keeping the pace light and easy. During the first month of running, your most important goal should be to avoid overreaching while you become accustomed to the effort. For beginners, it can be a good idea to follow the 2—3 runs of 30 minutes for the first month to be on the safe side.
Plan to make the third run your long run. You can bump this run up to about 40 minutes or 4 miles and increase the distance each week by another 5—10 minutes as tolerated.
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