Adding mileage to standard training plans

first thing you could do is to run 7days a week.

Double on workouts days: easy shakeout 3-7miles in the mornings and hard workouts in the evenings.

Longer but easier recovery runs: up to 10miles if needed.

longer warmups 2-3miles, longer cooldowns 3-5miles.

The last option is to increase your long runs

Im-not-a-scientist wrote:

first thing you could do is to run 7days a week.

Double on workouts days: easy shakeout 3-7miles in the mornings and hard workouts in the evenings.

Longer but easier recovery runs: up to 10miles if needed.

longer warmups 2-3miles, longer cooldowns 3-5miles.

The last option is to increase your long runs

THIS^

Excellent summary.

Running is a simple thing, don't over think it.

Im-not-a-scientist wrote:

first thing you could do is to run 7days a week.

Double on workouts days: easy shakeout 3-7miles in the mornings and hard workouts in the evenings.

Longer but easier recovery runs: up to 10miles if needed.

longer warmups 2-3miles, longer cooldowns 3-5miles.

The last option is to increase your long runs

Well yes 7 days a week is obvious, I can't imagine running 80-90 mpw on 6 days/week

Would it be bad to switch up the second option (longer/harder workouts in the morning, shakeout in evening)?

konrad1198 wrote:

Im-not-a-scientist wrote:

first thing you could do is to run 7days a week.

Double on workouts days: easy shakeout 3-7miles in the mornings and hard workouts in the evenings.

Longer but easier recovery runs: up to 10miles if needed.

longer warmups 2-3miles, longer cooldowns 3-5miles.

The last option is to increase your long runs

Well yes 7 days a week is obvious, I can't imagine running 80-90 mpw on 6 days/week

Would it be bad to switch up the second option (longer/harder workouts in the morning, shakeout in evening)?

I don't see why that should matter. Either way you are probably looking at running every 10 to 14 hours. If there is an order that you think would give you better recovery before the workout, go with that. If every is the same both ways, do what you prefer.

Add slowly. Maybe one run slightly longer or harder. Give it a week, See how you feel. If you feel good add another day. If not, wait until you recover then try something a little shorter or easier. Hopefully you will adapt. Give it time. Often the body adapts in spurts. You plateau, no matter what you do you stay there. There all of a sudden you move to the next level.

konrad1198 wrote:

Would it be bad to switch up the second option (longer/harder workouts in the morning, shakeout in evening)?

I do not think that should really matter as long as you give yourself enough time (3+hrs) between the two runs. However, most people that I know usually do their shakeout in the mornings and hard workouts in the evenings.

I would also like to add that if you can do your workouts two days apart (like Monday/Thursday or Tuesday/Friday) would help with recovery and hitting those hard workouts.