What does building mileage consist of? Just running for a certain amount of time? At a certain pace? What's the best way to build up mileage?
What does building mileage consist of? Just running for a certain amount of time? At a certain pace? What's the best way to build up mileage?
Keep the mileage ~6-8 weeks with down weeks, before increasing again. If you change the training too soon, your body doesn´t have enough time to fully adapt and stabilize to the new mileage. Increasing volume too much --> catabolic state, the body has it´s ways to tell you that this is too much. Just enough to shake the homeostasis, stabilize it by staying there long enough before changing training again. I recommend to google "orthostatic test" and consider it to monitor the state of your autonomic nervous system. This done every morning helps you to decide is your body ready for high volume/intense day on that day. An example of a mesocycle, two to three weeks working phase (to break homeostasis), 1 recovery week (supercompensation). The mileage in the working phase from about 30% to no more than 50% higher than in the recovery phase. Keep
1-2 x 2-3 days on less volume and intensity during the working phase. Play it safe and wise. If the recovery phase is too short, and you´re not recovered, you miss a full supercompensation and can end up being overreached/overtrained.