Guidelines for Building a Base

Instead of keeping your mileage consistent for three weeks (70-70-70), why don't you try increasing it at a rate somewhere between 5 and 10%? After three weeks of running 70 mpw your body is certainly getting used to it, but jumping to 80 mpw from 70 mpw is still an increase of ~14.3%, which is rather steep. These numbers are a little rough, but why not try this for progression?

70, 73.5, 77.2, 81, 85, 89, 90, 90, 90.

That's a much more gradual progression, and you could even progress milder than that if your end goal is 90.

However, a build up like that without a reduction in mileage also seems like it could stress your body too much.

Why not dial it back every fourth week, and then go up again? Same idea as a recovery run, just in a macro sense. It could look like this:

70, 73.5, 77.2, 70, 77.2, 81, 85, 77.2, 85, etc.

How long you "build up" for is up to you and your body. To give you an idea how these compare to your previous plan, the first progression nets you 736.7 miles for 9 weeks versus your plan which gets 720 miles over 9 weeks. My second progression nets 696.1 miles over 9 weeks which is much more reasonable.

Thanks. It was less of a plan and more of just a guideline. I think the idea came from Jack Daniels. I think he said it was good to let something "feel easy" before ramping up again. 5% sounds reasonable too.

Taking down weeks looks like a good idea. I definitely need to let myself recover.

Do a down week one week in three, preferably 20-25% less miles. 70-75-60, 75-80-65, 80-85,70 or some such. Two weeks is long enough to run through a little fatigue and start to adapt; the point of the easier week is to get fresh again and guard against overuse injuries, so the drop has to be enough for your body to notice.

Also, when increasing mileage, keep your easy runs as easy as they need to be to get through it. Don't be embarrassed to do the odd super-slow ten mile jog. The speed can be added once you have safely adapted to your target mileage.

Thanks! That's a good idea too. I have no shame running 9:00 pace and the 10-mile jog.

Most of the time I feel like any run can be easy as long as the pace is easy, but these days my legs have been so fried that running is not enjoyable and I feel like stopping after 2 miles. That's what I need a remedy for! Putting some base down should help with that.

I should already know all this! I've made big increases in mileage before. Twice I spent 3-4 months just focused on bringing up the mileage and both times brought nice breakthroughs.

Any other tips for increasing mileage?

I just looked at some of my old training logs and it looks like those longer long runs need to be eased into and anything longer than 16 miles shouldn't be done every week.

Doesn't anyone else want to pop in and say that speed needs to be done all year round? ;)

Strides and Drills need to be done year round, a few times a week. "Speed work" does not, and I am referring to intervals here. Ditch the intervals for at least 12 weeks during base work and do the following.

The 2 weeks hard, 1 week easy is very smart. Also, pick 2 of your runs per week and run a steady moderately hard pace - like Marathon Pace +10 to +30sec or so for up to 60min. On your long runs, pick up to this pace range for a few miles near the end.

doing doubles is a bit to much with your current fitness.

as for a long run. once every 2 weeks is enough.

don't run 1 tempo. but try pyramids and fartleks. Strides are good. also for recovery.

Sounds to me your obsessed by mileage.

Mileage means nothing without the right amount of quality and variety.

If there are hills use them as often as you can.

But you should not be focused just to get mileage up. Also focus in getting the intensity up and that the 3rd week is indeed a good recovery week.

how often should someone take a day off during base building?

thats really personal. but when you really feel tired and don't wanna run.. don't go out,