Training with a safety valve...so you can build your mileage with the best possible chance in reaching your high milage goals.
The Easy-Week Rule (page 57). If you cut your mileage by 30% the second week and 50% the fourth week, you can avoid build up stress. This is a safety valve which allows your body to recover and shake off the accumulate stress.
The Easy Week rule (Long term) page 27
The second important rest concept is that it takes about 21 days for muscles to adapt to the stress when you move into a new and more challenging training program. After about 11 days your'll feel stronger when the muscles have adapted to about half the stress. There is a strong temptation then to think your're ready to increase the stress again, but the body is not quite ready. After three weeks, the body has theoretically adapted and is ready for a new stress load.
THE PLAN: weekly totals
100% 30% 100% 50%
25 17 25 12.5 Week 1...
30 21 30 15 Week 2...
40 28 40 20
45 31 45 22.5
50 35 50 35
55 38 55 27.5
60 42 60 30
65 45 65 32.5 Week 8...
70 49 70 35
75 50 75 37.5
80 56 80 40 Week 11....
85 60 85 42.5
90 62 90 45
95 66 95 47.5
100 70 100 50 Week 15...
You get the idea....if you want get to 190 miles week like Cam Levins...just keep adding miles, the only difference is....it won't be week after week aftr week.
Long runs...start with 6 miles.....increase one mile a week until you reach 10 miles...then increase 2 miles every 2 weeks until you reach 18 miles, if you want to reach 30 mile long rules, continue to with long run build up...take time off as needed.
NOTE: On your cut back weeks..30% and 50%...you can cross train, bike, or swim.
Good Luck!