Jumping up mileage from 26 to 32.

When in doubt, wait a little longer. My advice is to maintain 26 for another week to make sure you're ok, and then bump to 32 the following week. You may feel fine the first few days but after a week you should know whether you can handle it - it just takes adjustment and adaptation.

You are in high school, just run 45 now. It is a very minor difference in injury risk and if you listen to your body there is no risk.

Make sure to include some hill sprints/flat sprints and strides, change up the surfaces if you can, and if you have a coach do some weight training.

When building up mileage I typically increased 5 mpw at a time, maintained that for two weeks, then increased again. There isn't really much difference between 26 & 32 miles. You'll probably be fine just increasing. It not even December, you can always back off if it's too much.

I was just about to say wait a little longer too

32 mpw is not an ijury risk at all. You can easily jump to that. People are like "I only increase by 10% week to week" but that is for if you wanna go from 80 to 100. then yeah only go 80-85 then to 90.

Your increase should look like this.

26

32

38

40

40

45

Are all of you in special ed.?

Where did this fear originate in you guys that your body will all of the sudden implode on itself if you run 10 more miles a week. Come on

I went from 38 to 45 in one week and ended up with a stress fracture in my calcernus that took 5 months to heal. I had been running 36-38 for about 4 months solid previously, so it wasn't a summation of small increases that got me. Personally, I go for smaller increases now. 5% a week, step back after 3 increases. Got me up to 55 this marathon cycle with no injuries. Full disclosure: I'm old, so the high school kid probably could get away with 10%+ increases a week. Daniels' suggests 1 mile for every weekly run (if you run 5 runs a week, go up 5 miles), then holding for a while before increasing again.

dial it up wrote:

Where did this fear originate in you guys that your body will all of the sudden implode on itself if you run 10 more miles a week. Come on

That sucks man, rough place to get a sfx. You're right, the older you get the more the injury risk increases. I would question whether a tiny jump in mileage was 100% involved in your stress fracture. 7 miles doesn't immediately cause your bone to break.

This 5% increase stuff is probably a good idea for someone elite like Rupp who is at 120/week with hard workouts at fast paces. However, if you are below the 60-70 range as a somewhat experienced runner then jump up to wherever you want and listen to your body. Despite what runners world tells you, you will be fine.