How to Build Mileage Gradually?

Just be consistent running 5 days a week. Gradually increase your mileage every 4 weeks and keep it there before making another jump.

15,15,15,12

18,18,18,14

23,23,23,16

And so on noting down week every 4th

Run at an easy effort most days. One or two days finish your runs up with some 100 m strides.

One day pick up the pace to a moderate effort for 15-20 min

Your longest run of the week shouldn’t be more than 25-30% of total mileage.

Doing this plan you will build a huge aerobic base and not get hurt and be up over 40 mpw by the time next cross season rolls around

Good luck

I'd suggest moving to 6 days/week at some point as well, as that's a typical training schedule for most HS athletes.

Should I do any speed work in the offseason because I missed most of it do to my injury? Also, how much less mileage is the off week than the other three, and how are you building up the mileage (10%, etc.)?

Just consistently run 6 times a week with a tempo, track workout, and long run. You will most likely get injured if you try and do 50-60 miles a week if you are at 15. Also, do track. It is great training, gives you races, and also a team and people to train with.

md006 wrote:

I am a high school freshman who ran cross country this year. I PR'd about halfway through the season with a 21:46, but was set back with a minor season-ending injury. How can I gradually build my mileage for the next (about) 7 months, from the beginning of November to the end of May so that I get better without getting injured? I want to start at about 15 miles per week, maybe even 10, and build up to about 50-60 miles per week. My longest run in about a month is about four miles. Next year, I would like to run a sub 19 minute 5k, so I am training in the offseason to get better. I am also NOT doing track (please don't try to convince me to do so, I just want an answer to my question)! Thanks in advance!

You can't not do track and expect to be good a cross country. It doesn't work like that. You need the feel of racing. And you also can't go from 10-15 mpw to 60mpw even through half a year. Recipe to get injured.

You could either increase by 10% per week or another method is adding on the same number of miles as the number of days you run a week (e.g. 4 or 5) but then holding that mileage for 3-4 weeks, as the poster above said.

There's no scientific evidence for either approach so far as I know, just anecdotal, so you have to work out what works for you. Same for the down week - I think it's common to do 75% of weekly mileage in that, but different people do different things. I've had lots of injuries so when increasing my mileage I have a recovery week every third week - works for me!

Same issue for speed - maybe see how you react to adding in volume before speed if you've had injuries before. Speed and volume could be seen as different 'stressors' to the body, so avoid adding in/changing both at the same time. If you did add in speed, try strides at the end of an easy run to start, then maybe fartlek once a week or hill sprints.

Increase by ten percent each week. It's a rather general guideline, but it's one that the nation's top running coaches start with.

Start at a slower pace.

Monitor your heart rate variability.

Add strength training.

Inject drills into your run.

ikemurphy wrote:

Increase by ten percent each week. It's a rather general guideline, but it's one that the nation's top running coaches start with.

Start at a slower pace.

Monitor your heart rate variability.

Add strength training.

Inject drills into your run.

Thank You.!

ikemurphy wrote:

ikemurphy wrote:

Increase by ten percent each week. It's a rather general guideline, but it's one that the nation's top running coaches start with.

Start at a slower pace.

Monitor your heart rate variability.

Add strength training.

Inject drills into your run.

Thank You.!

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