How do I get to 80, 90, or 100 miles a week from 40 miles a week?

Here's a couple things:

1. Increase your volume slowly. I.e. 40-50 MPW this year, 60 - 70 MPW the year after that and so on.

2. Run by time. 90 MPW is about 9-13 hours of running per week, depending on how fast you do your easy mileage. So aim to run at least 90 minutes per day.

3. Start doubling everyday, even if it is just adding a mile or two in the morning.

Serious question: Why do you recommend such a slow increase in mileage? Why shouldn't he just add one/two miles each week which would still be under the 10% guideline?

Why so slow wrote:

Serious question: Why do you recommend such a slow increase in mileage? Why shouldn't he just add one/two miles each week which would still be under the 10% guideline?

Two main reasons:

1. 10% rule is sh it.

2. Injury prevention.

You can keep doing what you're doing, but just add ~30 minutes of running in the morning 3, 4, or 5 times per week. Then you'll be good.

Just start running 100 and see what happens

First of all, if the snow got the best of you, then you’re not trying hard enough. Secondly, I don’t know what state you reside in, but sub-17:00 is nowhere close to winning state xc unless you are a girl.

I would suggest making one of those 7-mile runs a longer run, like 10-12, and run it progression style. Forget about building to 100. Nothing magic about that number. Try to be able to sustain 70 first, which means you should start doubling now. Two weeks higher mileage, then one week lower to consolidate. Lastly, don’t skip plyos, core, maybe hill sprints or accelerations and SLEEP.

Oh, I see your problem. The numbers in between are 50, 60 and 70.