I purposely started my base training at a very low volume a couple weeks ago. Just 10 mins/day. Every week I add 5 mins to my runs. So now I'm at 20 mins/day. I would like to continue doing this until I hit an hour a day, which would be an 11 week buildup. Does that seem safe, or should I only be adding 5 mins every other week?
I'd also add that so far things have felt easy. By the end of the week I'm itching to run even more the next week. Perhaps that's just because I'm running < 3 miles, lol.
It would help with context on what you have run before, how experienced you are?
It seems okay to me to do this. Honestly, though I don't see how you can gain that much by simply running 10 minutes a day. neuromuscular benefits occur after running 15-20 minutes a day, and for the most part 45 min+ runs are best for adding mitochondrial strength.
If you are itching to run, that is fine. Run more if you wish. Just remember that mileage versus effort is not linear, and even if you do add 5 minutes every day, it will eventually catch up to you.
Kudos to you for doing timed runs, though.
Last "big" race was a 1:16 HM, but haven't competed/ran seriously for a couple years due to covid and whatnot.
building base miles wrote:
Last "big" race was a 1:16 HM, but haven't competed/ran seriously for a couple years due to covid and whatnot.
You ran a 1:16 HM and you started with 10 minute runs?
That seems pretty weird to me.
You should be able to run an hour within one week if you have no injuries. Actually, I think you should be able to run an hour straight away.
So start running an hour a day after taking like 3 months off? Seems unwise.
building base miles wrote:
I'd also add that so far things have felt easy. By the end of the week I'm itching to run even more the next week. Perhaps that's just because I'm running < 3 miles, lol.
Is 10 min even worth lacing up the shoes? I get starting small, I had to do that last Fall, but I started back at 3M per day and that barely seemed like it was worth the sweaty clothes.
I think you can do more per day, 20M per week perhaps?
I think running more miles per day less days a week (e.g. 2mi 4 days out of the week instead of 1mi 7 days out of the week) and building up to running 6-7 days would be more beneficial if you really want to start with such low mileage. I just don’t see barely any benefit to such short runs.
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