Building to High Mileage

wk wk wk wk

20 14 20 10

25 17 25 12.5

30 21 30 15

35 24 35 17.5

40 28 40 20

45 31 45 22.5

50 35 50 25

55 38 55 27.5

60 42 60 30

65 45 65 32.5

70 49 70 35

75 50 75 37.5

80 56 80 40

85 60 85 43.5

90 62 90 45

95 66 95 47.5

100 70 100 50

This is called the "The Easy-Week Rule"

If you cut your milage by 30% the second

week and 50% the fourth week, you can avoid

this mileage stress. This is a safety valve

which allows your body to recover and shake

off the accumulated stress and the physical

abuse of running.

If want on the low milage weeks do other

aerobic workouts if you want. Eventually you can increase the mileage on the cut back weeks, let your body/feel be your guide.

looks cool...but is it really smart to go from 40-50mpw [33 last week, 60 this week if i do 18 tomorrow] to an 100m week?

You running once or twice a day? 50 MPW, let's assume once.

Add an easy 4 each morning or evening, bang, there's your 70+. A good start.

It's not "how" to add more miles technically, it's how to make sure doing so doesn't have me hurt!

Even this week, for instance, I just ran as much as I "felt" like. I have been in the 30's all month and felt good this week, at 40 so far. Yet I'm already having forboding feelings about planned 18 miler tomorrow because old injuries are hurting...

I feel like it's "here we go again" and I haven't even hit 60mpw!

Why are you doing an 18 miler when you are only running 30-40 miles a week?

What is the reasoning?

12 weeks out from the marathon. Hoping for at least 16.

I was training around 50 for most of the spring, until old injuries started hampering me from doing anything fast=recovery/coping through June and July.

I was feeling better and wanting to get on with real running this week, build the mileage and prepare for the marathon [10/18]

...and build to solid high mileage running!

Run slower? What pace do you do your easy runs and how many hard workouts do you normally run per week?

No hard workouts since May, aside from a few testers.

I typically run in the 8mpm range. All LSD...I have no problem keeping it slow and steady, but hate feeling like I am incapable of racing speeds because something is hurt.

Stretch. Lots. After every run. At least 20 minutes of stretching and another 5-10 of drills. Also strides aren't just for speed but help the form as well.

Stay on all soft surfaces. If you're running any miles on asphalt or sidewalk then I have no sympathy for you.

Doubles are great. Not only is it an easy way to add mileage but it also lets the body recover better between runs. I did something like this (all on soft surfaces and stretched after all runs, iced every other day)

1st week: 55

2nd week:56

3rd week:51

4th week:76

5th week:92

6th week:73

7th week:86

8th week:102

9th week: 106

and thats where I am right now. Just get up to mileage. Lydiard said (and I'm not quoting and over simplifying drastically) "get up to your high mileage ASAP, after onyl a couple of weeks"

Just do it

Thats an average of 38.5735294117647 miles a week.

20 14 20 10

25 17 25 12.5

30 21 30 15

35 24 35 17.5

40 28 40 20

45 31 45 22.5

50 35 50 25

55 38 55 27.5

60 42 60 30

65 45 65 32.5

70 49 70 35

75 50 75 37.5

80 56 80 40

85 60 85 43.5

90 62 90 45

95 66 95 47.5

100 70 100 50

averages whatever i put in my last post.

12 weeks out from the marathon.

On the one hand, sure, that's reason to do a long run.

On the other:

- you said you're feeling old injuries and dreading an 18 miler

- 18 miles is too much for your limited base anyway

Running according to a schedule and not what your body's ready for is the best route to injury. So is long runs and other workouts which are too much for your base and your body. You're all but saying, "I'm about to injure myself, and I pretty much know it."

Maybe your goal of a marathon in 12 weeks is out of line with what your body's ready for. Or at least your ambitions for how you want to train for it are.

Look at it this way: the most, best training you can do is what your body will handle without getting injured. Maybe think more about basing your training on *that* than on some schedule which says you need a long run of X miles, Y weeks out. Because if the schedule calls for more than you can handle, you will get injured. If what you can handle is less than the schedule, well, it's still the best you could do.

I suggested doubles precisely because they're a way of adding useful volume which minimizes your chance of injury. That's the "why" behind the "how". If it weren't for your marathon in three months I'd suggest rack up several weeks of higher volume with doubles, then from all that volume (albeit in short and medium length runs) your body's more ready for long runs and other workouts.

Even with the race looming, it's still mostly what I'd suggest. For your next marathon, go into training with a better base, start quality training earlier. For this one, the best first thing you can do is up your mileage in the least stressful way possible (relatively short doubles), and after a while work in long runs as time and your body permit. If you try folding in long runs too early on an inadequate base, you risk injury and also limit your total volume, as you'll spend too much time recovering from what you weren't really ready for.