How much can a runner safely increase their mileage over a year? Using the 10% rule, you could feasibly go from 25 to 100 per week in 15 weeks? I would have thought it would take years of consistent training to reach that level. Even using a more conservative approach of adding 5 miles a month, could you do this indefinitely and reach 100 miles in 2 years time? Or would you need to give yourself more time to adapt?
I have never run more than 25 miles a week, and am targeting XC races in 5 months time. I'm ambitious, and understand the best guys are doing close to 100 miles a week, so increasing my mileage is a priority in these early stages. At the same time, I understand it will take years to develop my potential, so I am happy to progress more conservatively with an eye on the long term.
I would appreciate advice on how much I should increase my mileage within a Jack Daniels style 24 week training plan, starting at 25 miles a week. My current thinking is to reach about 40, adding 5 miles a month with every 4th week a recovery week. I'll then hold it there while I introduce Tempo and Interval workouts. Could I push this further?
For context, I am 21 and used to run/race a lot when I was a kid. I stopped when I was 15 due to injury issues, and focused on cycling where I raced for a British Cycling Elite National Team on the domestic professional circuit, doing 15-20 hours of training a week. I am motivated to be the best I can be, and eager to learn the best training practices so I can progress consistently with minimal setbacks. I'd be very grateful for any advice.