Going from 30mpw to 80mpw in a week (and 90 miles next week)

A heart-rate monitor is a must when increasing mileage IMHO.

If you don't have one it's easy to settle at a pace than is just a little bit too fast to manage your volume goal for the week.

SO get a HRM, find out your MAX HR and stay below 70% for all your runs, that means slowing down in uphills. Average HR during the week should be about 65-66% if done correctly.

Btw have you ever thought about setting training goals in terms of HOURS rather than in miles. A 10 hour goal per week is pretty hard but a bit easier. Instead of chasing miles you are chasing minutes. That means that speed doesn't matter, you won't get more minutes if you run faster.

For an elite-runner: 10 hours = 100 MPW (Lydiard-style)

If your ultimate goal is 100 MPW you might have to spend 13-14 hours at the same intensity as the elites, it doesn't make any sense. Consider setting your training goals in hours.

The good thing is as you improve you will cover more miles in your 10 hour week. In the first week you might cover 80 miles and after two months 90 miles.

With a big jump, you better listen to your body and not some target mileage on paper. Maybe you can do 80-90, maybe it'll be 50-60.

You can push things but you can't force them, beyond a point. It's not like everyone else takes months and years to develop but you're so uniquely special that with a little extra work you can shortcut all that. Thousands of us are equally motivated and big improvement takes time for us all.

But if you can do 50-60 or 80-90 or whatever without getting injured or overtrained, sure, it'll help.

Don't even think about doing these massive long runs, without having built up to them. A lot of runners better than you or me won't do runs that long even when specifically training for a marathon. A 22 miler at this point won't extend the weekly mileage you're able to accumulate; it'll cut into it, because it'll beat the hell out of you and you'll spend half the next week recovering.

What works best for me in ramping up quickly is start with frequency - doubles as often as possible, ideally 13 runs a week - and as my body gets used to the rhythm, start to lengthen the runs. Seriously, more like 4 + 4-6 each day to start. Do too much on Monday and Tuesday, you won't be able to do it again Wednesday. And that consistency is the key - you've got to lace 'em up and run (twice, ideally) the next day and the next and the next...

Going from 30mpw to 80mpw in a week (and 90 miles next week)

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