Does high milleage improve our running ?

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

The evidence is pretty clear that upping miles to 100-150km improves just about everyones distance running times if they can do it and not get injured. Maybe not for the 1000 but definitely the rest of those distances.

Yes, it is generally accepted that your times, or timmings, will improve. Almost all elite distance runners run high mileage.

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

Probably

Sorry, I don't mean to be rude. I understood you fine. People usually say "times". Best of luck to you.

You have plenty of speed and bad endurance. Running more will benefit you greatly.

so i should increase my distance at easy and tempo runs right ?

Try to run at least 9-10miles/day or 15-16km. With a long run of 13-15miles 21-24km.

Take your easy days easy, and go hard on hard days.

MikelThe1983CHAMP wrote:

Try to run at least 9-10miles/day or 15-16km. With a long run of 13-15miles 21-24km.

Take your easy days easy, and go hard on hard days.

a bit excessive for a guy currently doing 30-35 mpw/50-60 kpw.

Stay with 60 km/week until you can run < 4:30 1500m.

After that add 1 km/ week for every second you can run below 4:30 1500m.

Success in distance running is built largely on your capability over 4-7' duration.

Just running more doesn't guarantee you success at any meaningful track racing distance.

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 . "

O.P., You did not state your age. If you are able to race 3000m, 5k. & 10K at age 50 as you stated, solid. If you are able to race 1000m as you stated at age 50, very impressive. Your age is very relevant to this discussion. If you are able to race 1000m as you stated at age 50, forget high mileage, just focus on 800m. If you want to be a sub-3 Marathoner, run high mileage.

I don't think so bro, speed kills. Your legs are going to hurt in a race so you might as well get used to hurting in practice. Unless you are increasing the amount of fast reps, I would say it is not worth it to do any extra running at moderate speeds. Take it from me, I'm close to a partial D1 scholarship.

im 18

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

It really depends. Generally speaking, yes, increasing your volume is going to make you more aerobically fit and economically efficient. So, in your case, it would definitely help you improve your times. But, runners are all different. I know many who seem to do much better with more intensity and fewer miles, where others can only handle high mileage without much structured intensity.

Maybe try to increase to 70-80k per week and see where that gets you.

Don`t think so much about mileage . Think more of to find the very best individual paces

for your shape and you will find magically improvement.

- Magic fall -

dadsfadsfdasfdsafdas wrote:

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

The evidence is pretty clear that upping miles to 100-150km improves just about everyones distance running times if they can do it and not get injured. Maybe not for the 1000 but definitely the rest of those distances.

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

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

Your 1000m is your best result. You are 18, very young, but not too young to be running double or even triple (eventually) the volume you are doing.

I did 1000m in about 2:45 when I was 17. 3000m in 9:25. Similar to you, 50-60km/week. Sometimes more, sometimes less.

I had an injury with my ankle that kept me out (and required surgery eventually) for 3 months.

When I was 18 I was able to put together about 3 months of 100km/week, minimum. My biggest week was over 150km. I did 3000m again in 9:25 (9:26 actually, but it was indoors).

So I nearly matched my best time. I was still a bit dissapointed, but someone else put it in perspective. I had done no intervals, just steady runs with a once weekly faster run. I had missed a lot of time. I nearly matched by personal record for 3000m indoors, where it is harder to run a fast time at that distance. Unfortuantely I could not continue the training and after basically matching my personal record, my ankle had more problems and surgery was eventually required. I remember those years even though they were long ago. I would sometimes do over an hour in the morning and 45 minutes later in the day. I felt so fit. Many of the runs were outside in the cold. I would come home from my morning run and eat a bunch of eggo waffles and a smoothie. I was eating so much food then. It was amazing how fit my body was.

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

Most likely yes, but that’s only if you don’t get hurt. It’s still not a guaranteed bet

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

dadsfadsfdasfdsafdas wrote:

The evidence is pretty clear that upping miles to 100-150km improves just about everyones distance running times if they can do it and not get injured. Maybe not for the 1000 but definitely the rest of those distances.

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.