Most effective way to build mileage?

I would suggest you follow a Lydiard maxim of "mileage first, then intensity".

Stick to zone 1 HR initially. This should allow you to build your mileage rather quickly, and keep the stress to a minimum. Be careful though... to avoid overuse injuries by building too quickly.

Don't get too locked into an arbitrary goal for volume. Going from 2 hours to 8-9 hours is a HUGE jump. You may be able to handle that, but don't be surprised if your sweet spot for this training cycle is lower. (I've had numerous setbacks by forcing things in this department... remember - "mind over matter" doesn't work too well with overuse injuries.)

Anyway, build in zone 1, until you hit your volume goal, or until you find your personal limit. Then do a couple of weeks (at least 2) at this level.

Also, I would hold off on the speed work until you've built a nice base. Adding in intensity will only detract from your volume initially. There is a time and place for speed, and that's mostly a bit later in my opinion.

Once you're sure you can handle that volume, start replacing some zone 1 miles with zone 2.

You'll find, like Lydiard promised, that you can achieve your goal much faster progressing this way (2-step process) than if you try to run your miles faster (zone 2) right away.

A few weeks in, I almost guarantee you'll be tempted to move into zone 2 as you start feeling good. Challenge yourself to go further, rather than faster, in those early months.

Good luck!

bump for maybe one or two more answers. Should I be doing any strong aerobic running like threshold runs/marathon pace runs or just easy runs?

Build it slowly and do not over do the pace or distance. You should keep in touch with your speed while building the mileage by doing short intervals with long recoveries.

Running is not complicated. Just run at pace that feels comfortable.

So what about some threshold runs and marathon paced runs?

Doing whatever feels comfortable isn't really the best advice. As someone who played sports that mostly involved sprinting, threshold pace feels comfortable to me. That's why when I had no coaching, everytime I ran on my own in high school I did threshold runs or slightly below threshold. Clearly this is not an effective way to train.

acd wrote:

So what about some threshold runs and marathon paced runs?

I've had good luck with doing 1-2 runs per week of faster aerobic runs approaching marathon pace (high zone 2 to mid zone 3) AFTER building up to goal mileage, as I suggested earlier. Basically, let a few of your zone 2 runs naturally move into a faster zone 3/marathon pace effort as you feel ready for it.

If you try inserting this faster aerobic stuff too early, you won't be able to build mileage as quickly, or as safely.

As for tempos (assuming you mean LT-pace, around 1-hour race pace)... I'd stick with aerobic stuff (covering the entire aerobic spectrum, but avoiding the LT/"tempo" stuff) and incorporate strides/fartlek to keep in touch with leg speed until 1.) you plateau, or 2.) you want to get ready for a goal race.

Since you've only done 20 miles per week, you have all kinds of opportunity to improve aerobically. That's where your biggest gains are going to come. Faster tempos and intense speed workouts come later, and are icing on the cake. You need to make some cake first.

Pretty good advice here. I do think it is useful to throw in just a little bit of up-tempo stuff to keep/get range of motion, otherwise you are always running the same constrained motion.

Here, 'little bit' should be small enough that it does not compromise your primary goal of making a sea-change in duration. Also, a 'little bit' will increase as you approach the next stage and leave you in a little better position to take on higher intensity.

What 2013 said - but maybe add a fartlek in once a week, and a few strides at every four or so easy runs.

worry about your foot speed in a couple of months. Put emphasis on increasing your mileage running low(zone 1)-moderate(zone 2) intensity. if your 'moderate" compromise increasing the mileage then stay in low intensity first.

Once you hit your target mileage, then increase the intensity. By the way, 10% need not apply when increasing mileage in your case. start applying the 10% rule if you want to be cautious on the 50 miles territory.

Get it, pick a plan, train. I would advise you to not listen to anyone on LetsRun regarding training. Good luck.

[let the Jack Daniel's bashing begin...]

[quote]2013 wrote:

I would suggest you follow a Lydiard maxim of "mileage first, then intensity".

Agreed....the best way to avoid injury is to increase you mile in steps during your base phase when you are not running intervals or high intensity workouts. Lydiard recommends at least 100 miles a week for maximum devleopment. This is not long slow distance but strong runs at near the best aerobic pace without going anaerobic. When you go in high intensity for peaking ( hill bounding, intervals, ect, ) you can actually decrease your miles slightly. Lydiard had this nailed in his books. Good luck to you. Run more until you can run 100 miles a week ( not including easy runs on double or warming up ) then start running faster!

I actually have the book, and I like it, but it seems like he wants you to be doing threshold running even in his build up color plans which sounded somewhat strange.

I would suggest looking into how the Kenyans train it's very eye opening. And no I'm not going to do the work for you research and learn for yourself it really isn't a secret.

Phil Maffetone is similar to Lydiard in approach and produces great results with a little patience. I know when I started this method I was running 8:30s with the HR suggested. After 3 months I was running 6:30's at the same HR.

Here's another good read about all around running, training and biomechanics ...http://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Prevention/dp/1620871599

Maffetone promotes generalized hr guidelines and zones that are in no way adequate for everyone.

I'd stay away from anyone recommending a one-size-fits-all approach to hr training.