How to progress from 30 to 65-70 mpw safely

i'd be careful with adding intensity and volume at the same time. generally you don't want to start increasing speed/intensity until you've ascended to peak mileage

How do you know how your legs are going to feel 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, and 16 weeks into the future?

What kind of mileage have you run in the past? Over 30 mpw? Is 65-70 mpw just getting back to where you were before, or is it completely new territory?

Your experience & success with this kind of ramp-up will likely be different depending on what you've run before.

You're gonna need some down weeks.

Something like.

30

34

38

42

35

45

47

50

45

52

56

60

50

60

63

65

More importantly, just do what feels good. Don't try to strictly follow some sort of progression. If you want to run 55 one week but feel tired, only run 50.

Just avoid cars, dangerous sections of town and wild animals and you can start tomorrow.

no down weeks. just jump to 70mpw but do EVERY single run easy on grass/dirt. Like really easy. Like 9:00/mi pace. Heck go slower if you need to. You need to get used to the mileage for 3-4 weeks consistently then start adding in workouts slowly

stretch, ice, sleep, stay healthy

thatsbaoutright wrote:

no down weeks. just jump to 70mpw but do EVERY single run easy on grass/dirt. Like really easy. Like 9:00/mi pace. Heck go slower if you need to. You need to get used to the mileage for 3-4 weeks consistently then start adding in workouts slowly

stretch, ice, sleep, stay healthy

i wonder if this would actually work

bruh wrote:

thatsbaoutright wrote:

no down weeks. just jump to 70mpw but do EVERY single run easy on grass/dirt. Like really easy. Like 9:00/mi pace. Heck go slower if you need to. You need to get used to the mileage for 3-4 weeks consistently then start adding in workouts slowly

stretch, ice, sleep, stay healthy

i wonder if this would actually work

it does. thats what i did and do. just be smart. raising mileage 10-15% a year like guys say is way too conservative. if you dont want to be running high mileage til you are 30 then sure. but i want to get fast while i am young and have the time to train 2-3x a day. life is too short. this isnt runnersworld

I'm all for the 30 to 70 mpw all slow jump for some people.

But we know almost nothing about the OP and so it may not be a good idea. Like someone said, how does the OP know what his legs/injury going to feel like in the future?

OP, what was your injury? What do you feel like at 30 mpw?

Have you done any strides yet? What did they feel like?

What are you doing to make sure your injury doesn't come back? What did your training look like before you were injured? How many years have you been running?

Week 1: 30

Week 2: 70

....

Seriously though, I have no clue. Try this:

Day 1: Go run

Day 2: Go run some more

Day 3: Go run again.

When you feel overly fatigued then take it easy. When you feel good run longer/faster. Pretty simple.

I've never understood why runners feel so moved to plan every single mile of every single day. Seriously, you are planning jumps of 3 miles..2 miles?

Go for a run.

Alan

That^