Does high milleage improve our running ?

oh , thanks man , felt sorry for your injuries and so what should I do now ? consistently just train with 2 speed workout , 2 gym sessions with 60km mileage per week ? or should I just slowly increase my mileage up to 80km max ? I really hope that my times just keep improving :)

you ran 150kms without speed but still can run 3000m 9.25 that means if you add speed workout later on you could run faster than 9.25 right ? so increasing mileage is really they key to improvements right ? Im young and don't have that much of experience , pls correct me if I'm wrong :D

The Wizard JS wrote:

More important than increase mileage is ; " It`s not mainly about how many miles you run, it`s more about HOW YOU RUN your miles . "

I'm glad someone said this.

taik123 wrote:

I've been running 50-60km per week ,

if I increase my milleage does that will make me improve my timmings ?

5km 19.18

10km 41.00

1000m 2.56

3000m 10.43

For most athletes, yes. There are few rare exceptions (like American 800m record holder Donovan Brazier). For me I ran probably 25-30 mpw freshmen year xc and ran a season's best of 20:26. Sophomore year I was running 45 mpw and ran 17:44. Mileage makes a big difference for most, but you have to be conservative and increase gradually. Also, run 6 days a week. You don't need to run 7 days a week until you start getting over maybe 60 mpw.

Try to add about 5 mpw every 6 months until you find your ideal long-term training volume. Emma Coburn for example, took that 5 mpw every 6 months approach starting in college until she got to 80-85 mpw as a pro and realized that was the right amount for her. So she stopped increasing mileage or workout volume. Same workouts same time of year every year, but she just does things slightly faster than the year before but at the same effort level because she's still improving.

Sham 69 wrote:

Your legs are going to hurt in a race so you might as well get used to hurting in practice.

That is exactly the WRONG way to train.

taik123 wrote:

I've been running 50-60km per week ,

if I increase my milleage does that will make me improve my timmings ?

5km 19.18

10km 41.00

1000m 2.56

3000m 10.43

You can run under 16' with that mileage.... Get yourself a proper coach and don't seek coaching advice on LRC

Train don't strain wrote:

Sham 69 wrote:

Your legs are going to hurt in a race so you might as well get used to hurting in practice.

That is exactly the WRONG way to train.

Agree - don’t listen to anything Sham 69 said.

Your mileage is totally adequate for an 18 yo racing up to 5000m. You clearly have good speed. I think what it indicates is that you probably run your easy days too quickly, and therefore don’t have a proper aerobic base. You should also make sure you’ve got a “long” run of at least 60 minutes at a very easy pace in your week - I would say that should be in the 11-13k range. You can go longer than that (build up to it) but not faster.

I see no reason not to move the mileage up to 80k/week with a 15-16 long run once a week and some doubles. Then be sure to hit 2-3 of the following every week:

Speedwork: strides three times per week; 10x150, walk rest; flying 30s; 8-10x200; short, steep hill sprints of 6-8 seconds, walk back; longer hill sprint repeats of 100-200m, walk or jog down

Tempos: some combination of 20-40 minutes of tempo run at from current 10k to 1 hr pace,

for instance, 3x1.5M on half mile jog (rests will get shorter as you move along in your season); or 2-3x2M; 2x3M; 4M tempo; 5M tempo; 6M tempo

Aerobic development: 12-20x400 (100-200 jog, can split into sets of 4); 5-8x800 (200j); 5-10x1k (200-400 j); 3-5x1600 (200-400j); 3-4x2k (400j).

Easy Runs: 7-8 minute pace after warmup

Recovery Runs: However slowly you need to recover when you're very tired

One early week might have the following sort of form:

Sunday 10M long run

Monday a.m. 3M easy p.m. warmup, strides/drills, 10x150m fast, walk rest, cooldown.

Tuesday a.m. 3M recovery. p.m. 4M easy

Wednesday a.m. 3M easy. p.m. w/u, strides/drills, 12x400m (200m jog), c/d.

Thursday, p.m. 6M easy

Friday, 5M easy, w/strides, 6-8 second hill sprints.

Saturday, race or 3x1.5M tempo

15-16k long run.

YUP IT SURE DOES ANY MORE QUESTIONS!?

The Wizard JS wrote:

More important than increase mileage is ; " It`s not mainly about how many miles you run, it`s more about HOW YOU RUN your miles . "

Are SUPERIOR COACH JS, Jan Stensson, coach JS, and now this clown, the same guy?

If you're registering a dozen handles so that you can post about yourself as various allegedly random people, you can name them random things too. By the way, the space before the period is a signature JS maneuver. Excellent move it's not really him!

This is a terrible place to get training advice. I’m 61 now but when I was 18 I had poor coaching and did indeed use the Lydiard system to increase my mileage. I got semi-OK, with a 15:42 5K and 32:12 10K but I had no guidance and I overdid the mileage and got injured.

You need a coach, either in person on online to guide you. Every person is different and it is not as simple as running more miles. If you are not in school, reach out to a local running club or team.

dadsfadsfdasfdsafdas wrote:

well......... wrote:

What's the clear evidence that doesn't include other types of training as well ?

The clear evidence is when the studies keep that other work constant and only vary the easy day work. The people that do more volume do better than the ones that are just doing workouts and minimal support work.

Now studies do have limits given most of them are only for like 10 weeks, small groups, and the difficulty of normalizing things but we aren't exactly talking about small results here. The difference between 50km/week and 100km/week is pretty darn huge. What you can't do is go well 100k is good so clearly 200k is better and 300k is best.

Do please link us to that clear evidence then pls. I'm not actually disagreeing, I'm just interested in the clear evidence, as normally when you ask, people link things which include interval increases etc and not just mileage.