What do you guys think? My guess is 4-6 weeks. Lets say a high school runner going from low mileage like 30 miles per week builds up to 50. Any ideas?
What do you guys think? My guess is 4-6 weeks. Lets say a high school runner going from low mileage like 30 miles per week builds up to 50. Any ideas?
Steve Cram has a quote about training changes and how it should take a month or so.
I think physiologically speaking, it takes approx. 20 days for your body to make long-term adaptations to training (although minor physiological changes can occur immediately after).
As far as a true mileage increase, I would assume it would be similar to that as it is just another type of stimulus.
The average person does not run.
howlong? wrote:
What do you guys think? My guess is 4-6 weeks. Lets say a high school runner going from low mileage like 30 miles per week builds up to 50. Any ideas?
So many variables. You'll see "notable" improvements after around 4 weeks.
honestly for me a couple of weeks
Are you average as in you're obese? If so then pretty quick results should be expected.
I came back from a somewhat long injury. I did some biking and lifting in that time off, and was moderately fit, but not super fit. For the past 8 months or so I've gone from 10 mpw up to the 60s. In that time I would say I felt a noticeable bump in fitness about every 4 weeks. It makes me wonder what's out there if I can keep going for years and bump the mileage a little more.
I am typically an 75 mile per week runner with a lot of vert. (mountain stuff). A few months ago I did a month at 90 miles per week. I lost about 10 lb and was miserable the whole time due to soreness but then like after a week back at 75 I felt like a demi god.
Plaine Jane wrote:
The average person does not run.
this
thisss wrote:
Plaine Jane wrote:
The average person does not run.
this
So you don’t understand what “increase” means. Wow. Now that’s profoundly stupid. You two actually think of someone starts at 0 they can’t increase mileage? Surely any small amount would be an increase? No? Think about it. Precious.
After making your inane observation you could then possible have saved yourselves from looking like total idiots by discussing if there is a difference between when an untrained person vs a trained person would see benefits from increased mileage. But, you two just look like fools instead. Well done.
I changed coach about a year and a half ago and my training philosophy dramatically changed.
I am preparing the 1500m event and my training routing was around 80-90 km per week, including lond runs and specific workouts.
Actually, my mileage increased up to 120-130 km per week and, during winter time (the "base" period) our training schedule is not much different to the one given to some half marathoners of my training group.
It took me 2-3 months of adaptation before I could see all the benefits that this aerobic boost was giving to my body.
I'd say you're looking at least six weeks. That's said to be the timeframe for mitochondrial and capillary growth.
However when you increase your mileage, it puts a big strain on the body and you can get a bit sluggish and tired until you've adapted and muscles have recovered.
So without a taper (and why would you do one of those in the middle of training block) don't be surprised if it takes 2+ months before you begin to feel comfortable with the mileage and getting the benefits.
But any longer than three months and you've overdone it.
A lot the first week, tiredness and regression the second week, big jumps in the third, fourth, and fifth weeks, or if still soreness in the third week, then big jumps in the fourth and fifth weeks, then injury in the sixth week and no running for the next six to 12 months.
For meaningful improvements, I think you set yourself up for disappointment by expecting returns too quickly. Plan for months or even years of steady training to see real results.
howlong? wrote:
What do you guys think? My guess is 4-6 weeks. Lets say a high school runner going from low mileage like 30 miles per week builds up to 50. Any ideas?
When I first started running twice a day at the age of 20 (i.e. going from 40s to 60s/70s a week, after a month I was already better than I'd thought would ever be possible. Huge difference in a very short space of time.
I reckon it depends on what the increase is and age, experience etc. I was relatively untrained so had a lot of headroom. If I did the same increase now but from, say, 70s to 90s the difference would be a lot smaller and probably take a lot longer.