running twice or three times a day helps a ton. add 3 miles a week for 8 weeks then take a low week then repeat until ur up there. they mainly ran dirt roads and fields with only 20 mpw on hard surface. i was there when in the wallace spearmon era
running twice or three times a day helps a ton. add 3 miles a week for 8 weeks then take a low week then repeat until ur up there. they mainly ran dirt roads and fields with only 20 mpw on hard surface. i was there when in the wallace spearmon era
Yeah I started incorporating doubles this week - looking to be about 45. Should I just be doing easy runs until I get my mileage higher? Is volume > intensity until my mileage is where I need it to be?
Wallace Spearmon was incredible - the man was a machine
Increasing you mileage will help, but getting in some 20 min tempo runs, and fartleks such as 20 x1 minon 1min off once a week will help the most. Consistency is key build up you mileage throughout the summer adding 5 miles a week until you get to 70. Start by adding mileage with single runs until you get to 50 miles. After that add doubles in until you get to 70 then when your comfortable with that try to do the mileage with just single runs as you get more benefit form the mileage. Also when you are completing the fartlek runs do them on the grass it will save your legs and teach you to run at faster speeds on cross country terrain.