Add mileage or speedwork?

Training Advice/Discussion General

9 years ago 05/19/2014 9:36pm EDT

I'm pretty new to running and am hoping that someone can give me an answer to what's probably a really basic question. I started running regularly in September (I ran slowly once a week or so for a couple of years before that). I'm currently running 30-35 mpw, usually 2 10-mile runs and 2-3 5 mile runs, all at a comfortable pace. I ran my first 5K in March in about 21 minutes.

Should I keep building up the mileage, or should I start adding speedwork? I'm planning to run another 5K this fall and do my first marathon in January (I live in Texas). Thanks in advance for the comments.

9 years ago 05/19/2014 9:42pm EDT

re: SethA

Increase both, slowly. Don't double your milage and speedwork all at once. Gradually increase both. Keep your speedwork between 12-25% of your volume. The volume has a good recovery effect. If you hammer too much, you could end up injured soon enough.

You might want to do a half-marathon prior to running a full marathon. The step between half-marathon and marathon is already big enough. It is enormous to jump from 5K to marathon.

Hope this helps,

9 years ago 05/19/2014 9:47pm EDT

re: MikeRuns

Awesome, thanks. That's just what I was looking for.

9 years ago 05/19/2014 10:24pm EDT

re: SethA

I'd suggest milage first, though you could add 1 speedwork per week and still gradually increase your milage. If you are planning to run a marathon in January, you will want to safely build up milage and aerobic fitness quite a bit from where you are. If you have the time for the training, I'd suggest that you be able to run 60-65 mpw for 6 weeks during the period of time that is 8 weeks to 2 weeks before your marathon. To do this, you'll want to be at 50 mpw 12-14 weeks before the marathon.

The more miles you can build, the better you will do in the marathon. You will have to be careful of injury. Marathon training is tricky because cumulative fatigue is very important. That means you should not rest up and be fresh for all the long runs or speed workouts. You have to balance the benefit of increased milage versus risk of injury.

9 years ago 05/19/2014 11:48pm EDT

re: madmandoc

madmandoc wrote:
I'd suggest milage first, though you could add 1 speedwork per week and still gradually increase your milage. If you are planning to run a marathon in January, you will want to safely build up milage and aerobic fitness quite a bit from where you are. If you have the time for the training, I'd suggest that you be able to run 60-65 mpw for 6 weeks during the period of time that is 8 weeks to 2 weeks before your marathon. To do this, you'll want to be at 50 mpw 12-14 weeks before the marathon.
The more miles you can build, the better you will do in the marathon. You will have to be careful of injury. Marathon training is tricky because cumulative fatigue is very important. That means you should not rest up and be fresh for all the long runs or speed workouts. You have to balance the benefit of increased milage versus risk of injury.

I agree with this. Mileage alone will make you faster across all distances. And if you are focusing on something like the marathon this is the most important piece missing. I'd add speed work later.

9 years ago 05/20/2014 12:59am EDT

re: Ecin

Don't believe Lydiard. You don't need to do aerobic before anaerobic.

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