Here is the Best Mileage build-up program...especially older or injury prone runners!

Good stuff!

thanks

Can you paraphrase that in less words? My lunch break is almost up and I don't want to read that much. Thanks

RuKiddingMe!! wrote:

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.

What's the evidence here?

"sounds great"

just follow this part....i bet you can figure it out

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...

I will get back w/you....bty: Kenny Moore used part of this system.

RuKiddingMe!! wrote:

I will get back w/you....bty: Kenny Moore used part of this system.

The confusion for some is that you put "week 1, etc" after each line, when it really is each month.

Yah this chart makes no sense to me. Shouldn't week 1 be weeks 1-4?

RuKiddingMe!! wrote:

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....

THE PLAN: weekly totals

100% 30% 100% 50%

25 17 25 12.5 Week 1...

30 21 30 15 Week 5...

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 33...

70 49 70 35

75 50 75 37.5

80 56 80 40 Week 45....

85 60 85 42.5

90 62 90 45

95 66 95 47.5

100 70 100 50 Week 61...

Another minor correction, the weeks should be labeled 100%, 70%, 100%, 50% since weeks 1, 3, and 4 of each set are the total percentage of miles and you had the week 2 labeled as 30% when that's the cutback amount, not the total amount.

you are correct, but the books states cut back 30%, which is the same as...70% of

Four Week Block 1 - 25, 17, 25, 12.5 miles

Four Week Block 2 - 30, 21, 30, 15 miles

Four Week Block 3 - 40, 28, 40, 20 miles

Four Week Block 4 - 45, 31, 45, 22.5 miles

Four Week Block 5 - 50, 35, 50, 35 miles

Four Week Block 6 - 55, 38, 55, 27.5 miles

Four Week Block 7 - 60, 42, 60, 30 miles

Four Week Block 8 - 65, 45, 65, 32.5 miles

Four Week Block 9 - 70, 49, 70, 35 miles

Four Week Block 10 - 75, 50, 75, 37.5 miles

Four Week Block 11 - 80, 56, 80, 40 miles

Four Week Block 12 - 85, 60, 85, 42.5 miles

Four Week Block 13 - 90, 62, 90, 45 miles

Four Week Block 14 - 95, 66, 95, 47.5 miles

Four Week Block 15 - 100, 70, 100, 50 miles

(This is purdier.)

okay, thanks for the purdier version

Sounds Great wrote:

Four Week Block 1 - 25, 17, 25, 12.5 miles

Four Week Block 2 - 30, 21, 30, 15 miles

Four Week Block 3 - 40, 28, 40, 20 miles

Four Week Block 4 - 45, 31, 45, 22.5 miles

Four Week Block 5 - 50, 35, 50, 35 miles

Four Week Block 6 - 55, 38, 55, 27.5 miles

Four Week Block 7 - 60, 42, 60, 30 miles

Four Week Block 8 - 65, 45, 65, 32.5 miles

Four Week Block 9 - 70, 49, 70, 35 miles

Four Week Block 10 - 75, 50, 75, 37.5 miles

Four Week Block 11 - 80, 56, 80, 40 miles

Four Week Block 12 - 85, 60, 85, 42.5 miles

Four Week Block 13 - 90, 62, 90, 45 miles

Four Week Block 14 - 95, 66, 95, 47.5 miles

Four Week Block 15 - 100, 70, 100, 50 miles

(This is purdier.)

I had to scroll down to here to figure out what the heck RuKidding was talking about!

That said, the guy likes Styx and Journey and so is not to be taken too seriously.

Can you hop in somewhere in the middle and be okay, or is it designed to be a very gradual build up for the least amount of stress?

RuKiddingMe!! wrote:

If you cut your mileage by 30% the second week and 50% the fourth week, you can avoid build up stress.

Good Luck!

Yes I've found when pushing my mileage 10mpw or more past my current average, I can usually get away with about 4 good weeks of it before things start going awry, maybe 6 if I'm lucky. This has happened enough times that I should know better, but the thing is that running higher mileage always feels really good for a while before it starts being too much and it's hard to cut back while it still feels good. I usually wait until something starts to hurt and forces me to run less miles. I would like to avoid that starting now.

If I have the next 15 months of training planned out...

- summer races (hard)

- fall build up (easy)

- early winter races (medium)

- late winter build up (easy)

- spring training (medium)

- summer races (hard)

- fall build up (easy)

And the weeks usually avg 45 miles per week... would I be a good candidate to try this mileage approach if I simply added in the extra miles as easy, aerobic runs through more doubles and longer, long runs?

(older and injury prone, BTW)

explained

"As you increase stress or even maintain the same load, tired muscle cells break down and must be replaced with fresh ones. When one group of cells becomes exhausted, the burden of carrying on is shifted to other, usually weaker muscle groups. Small tears and broken tissues are not healed completely by a few rest days within a steady mileage program. If you don't reduce overall mileage you will dig into reserves which eventually run out and leave you exhausted. Over time, the isolated small tears in the muscle fibers accumulate enough to cause an injury. If you're increasing mileage or speedwork, you areeven more apt to face an injury. This program allows for regularly rest weeks with reduced mileage, allowing tthe body to rebuild"

2nd:

"The second important rest concept is that 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 you'll feel stronger when the muscles have adapted to about half the stress. There is a strong temptation then to think you'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.....so by using the cut back plan...the body comes around quicker and is ready for new challenges. This allows for more of the ruptured fibers to be rebuilt and for the muscles to be rested and restocked for the next challenge".

3rd

"Muscles are generall capable of performing the amount of work they have been accustromed to during the previous 7-14 days".

"sounds great"

YES...If you are already in shape, then you can start at a high level...

12.5, 15, etc. miles a week? That would be tough to manage without feeling completely useless.