I'm a newer runner who just finished a 12 week training cycle where I topped out around 30 miles per week. I'm taking 2 weeks of down time (easy runs only) and then I would like to build my mileage (easy running only to start) to 40-50 mpw. What is the best way to do this? Add one mile to each daily run? Add another medium-long run in the middle of the week?
Can I do something like:
week one: 30
week two: 35
week three: 40
Or is that too much increase too soon?
How old are you?
What times have you run?
old. and slow :)
listen to your body primarily, it'll tell you when you've had enough. generally though, don't increase more than 10% per week. every 4th week, plateau, and don't increase at all.
If you are both old and slow, if you ran 30 miles per week for the last month, you can run 35 miles per week this next month and 40 miles per week the month after holding at 40 for 6 straight weeks. Then move up to 45 for 6 weeks.
The real point is that if you push to fast you will get hurt and have to start over again.
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