My season just ended and I’m wondering how to build up to higher mileage after a break. In my past build ups I’ve gotten inured probably because I went into the mileage to fast. I’m curious what a reasonable build to about 70 mph at peak, would look at starting from 0-70. Any advice would be appreciated.
Run slowly enough that you can increase mileage quickly. Simple.
70 mph is flying.
10 week build: 20 miles, 20 miles, 30 miles, 25, 30, 40, 25, 45, 45, 40, 55, 45, 70, 50, 70, 70, 55. Your base mileage is now 70. I lied, 17 weeks
How long is the break? What was your average mpw the last 4 weeks of the season? Yeah, you’ll be running 0 in a break, but those factors determine how far above 0 you can start and possibly hw quickly you can build in the first few weeks.
If its only easy mileage, just go 0 to 70 running very easily, take a down week, go back to 70 and in a workout, take a down week, repeat. mileage won't kill you, speed will.. just take a down day when you need it (ie when you won't be able to run fast and HAVE to jog). It all depends on how hard you're running for how fast you can build. I've gone 0-30-120-140-80-140-140-90 no issues between track and xc, but the second 140 was in 6 days because by day 7 I needed a day off, the 80 was in 4 days because I needed rest, so I took it.
You did NOT get hurt because you ran too much, you got hurt because you did NOT listen to your body.