bump
bump
Just go out and do it. I went from 0 -> 70+ in about 7 weeks. Now I have 4 weeks of averaging 75 miles a week.
Do you interface with the track coaches as well? That could help with training mileage base levels, etc. (I'm assuming you talk to the track coaches).
I love this thread--it's why I come here. Am building up to 60 mpw. Was sick a few weeks ago and ran 16-18 mpw, then went up to 37 last week and felt fine. Hoping for 40, then 42, then back to 35 before my next jump up. (Obviously that's not a lot of miles, but I'm hoping to get more in as the summer advances).
If starting from previous mileage level I'll add 5 mins or 1mi a week up to a limit of 10mi on previous distance. Take a down week when you feel you need it and enjoy it!
another runner wrote:
At the time I was very into streak running so I didn't take 1 day off during this entire stretch which probably contributed to getting injured.
I have had several other build-ups than these two and the common denominator for me seems to be when I start adding intensity I am much more likely to get injured, no matter what the mileage is or how fast I build up.
You've almost answered your own questions. (No offense intended)
First --
No days off for many weeks is begging for trouble. No days off for many weeks while pretty consistently building mileage is virtually guaranteeing trouble.
Second --
Increasing mileage and increasing intensity are the two most significant stimulus changes you can make. Both your tissues and your systems need opportunities to adapt. By doing both at the same time, you prevent these opportunities from occurring. Again, virtually guaranteed trouble.
Option 7 - none of above.
You need to adjust around looming or actual injuries, races, and whatever life throws at you. Cut back weeks tend to happen without being planned.
Rules of thumb like 5 mpw ot 10% are stupid and ignore that everyone is different.
Run as much as you can, and dial it back when you sense injury coming on...
I once jumped from 30 mpw to 160 mpw ...
bump anyone else
It is my belief that if increasing mileage is important to a person, they can increase by 25% to 50% each week. In order to do that they would need to run slow, like 2 to 2.5 minutes slower than MP pace for most runs.
Coming off a break, start with 2-3 miles a day. Add a mile to your runs each week. I’ve gone from 0 to 10 miles a day in a matter of 8ish weeks no problem. This is with long runs included. Your body should be able to adapt to this if you’re not crushing your runs. I’d venture to say you could build up quicker and still be fine. This has always felt very gradual for me.