How do you personally increase your weekly mileage

My increasing length, in minutes, of my run. Once that plateaus, my fitness should improve and my pace with it. Then I will continue to get more miles in.

So say I was running 50mpw last year and my goal is 60mpw this year. After a week off (if healthy) I would build like this.

20mpw

30mpw

40mpw

45mpw

50mpw

55mpw

60mpw

So seven weeks to get to my new mileage goal. Generally I will increase by 10 miles per week until getting close to my mileage goal and then increase by 5 miles per week. You may run slightly more or less but basically by end of July/beginning of August your running at your new goal mileage. I personally don't use down weeks but they occur naturally with potential injuries or life getting in the way. Taking your time to build is important.

I simply run more.

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citius5000 wrote:

So say I was running 50mpw last year and my goal is 60mpw this year. After a week off (if healthy) I would build like this.

20mpw

30mpw

40mpw

45mpw

50mpw

55mpw

60mpw

So seven weeks to get to my new mileage goal. Generally I will increase by 10 miles per week until getting close to my mileage goal and then increase by 5 miles per week. You may run slightly more or less but basically by end of July/beginning of August your running at your new goal mileage. I personally don't use down weeks but they occur naturally with potential injuries or life getting in the way. Taking your time to build is important.

OP, you could build it up a lot faster. The above approach is extremely conservative. But if it works for citius then that's great. Running is very individual.

Just listen to your body.

More geared towards minutes increased per week based off of adding an easy mile on every day of the week. With a cut down week every fourth week. I would start the daily miles based off how far I could run in 45 minutes. Doubles are added in usually once daily runs are over an hour easy effort, to bring it back down t two short runs. Once those get faster then increase one run to eventually long and medium long. Start strides. Either add workouts into easy days or very hard effort effort long runs if it's something like marathon training. Everyone is different but that's my system.

I increase the number of times I run a week first until I'm consistently running 6 days a week. (this can cause more than 10% increases if I've been lazy)

Then pick a day for my long and start increasing that a mile a week. (max depends on what I'm training for)

Also increasing some of the other 5 days, but staying around that 10% rule at this point.

Then once everyday is more than an hour, I would add doubles.

MPW is a bogus metric.

I've done various things

- doubles, obviously

- increase the length of the main run of the day until I was running 13 miles

- increase the length of the long run until it was 20 miles

- increased the length of short runs to an hour

- do a couple runs over 13 miles during the week

I'd just do more variations of the above to get more mileage now, but its kind of hard with a full time job, only have so much time.

Some general strategies are make time, maybe cut out a little sleep to run as early as possible. Run right after work, before you go home and get distracted, etc.