Is a 3 week cycle consisting of 2 weeks building up and 1 “down” week the best way to work up in mileage? If so, could you give an example from 40-65 mpw, preferably in 6-8 weeks. If not, what do you recommend? Thanks
Background: I’ve run 60-65 in the past and I am currently getting in shape for track.
1: 40
2: 48
3:40
4: 48
5: 56
6:48
7:56
8: 65
Sure. You could even be more aggressive, but that works.
40,45,40, 50,55,50 60,65,60 Then stay at 65
An alternative approach is to increase your mileage every two weeks by 1 mi for the number of runs you’re doing in a week w:o any down weeks.
40, 40, 47, 47, 55, 55, 65...
Notice that runs are being added when you get above 50, so the amount you’re increasing goes up. If you’re building up to your peak mileage with mostly easy running then you probably don’t need a down week.
Some people like to use the 10% rule (increase by up to 10% of your weekly mileage):
40, 44, 48, 53, 58, 63, 65+...
Any of these take about the same time, so you can have some room to listen to your body in the buildup. Also: in the weeks below peak mileage don’t worry about being up to 4 miles off in either direction. There’s no point stressing about it.