How To Increase Volume of Training
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- Опубликовано: 5 сен 2024
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🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races all the way up to ultra marathons. Also, we will discuss the best running shoes of 2020, and running shoes that are not working in the current calendar year.
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Monday Monday Monday! Let’s make it a great week DGR
Stamina, endurance, and one foot in front of the other, looking forward to your comments.
QD: After being a runner for 40+ years I have found the best way to be successful at increasing my weekly volume is to not increase my weekly volume much at all. Back in my 20's I was running 50-75 miles a week and having intermittent injury issues. Now that I'm in my 50's injuries take much longer to recover from so I do everything I can to avoid them. I've adopted a training plan based on "3 key runs a week" (intervals, tempo and long run). I trained for a 1/2 marathon using this program and max weekly mileage was 28! I had a good result and am sold on this type of training. I think it makes sense for the 95% of runners who enjoy running and want to improve but don't have the time or body type to endure high miles.
@Leigh Redman Yeah, finding the time to run mega-miles is hard enough, much less the toll it can take on the body. I used to run competitively in HS, College and through my 20's. I was never even close to "elite" but I was competitive in my age groups. I want to remain competitive as I get older but there's no way I could handle high volume training. A couple years ago I discovered two books that changed things, "Train Smart, Run Forever" and "Run Less, Run Faster". Both books are written by longtime sports physiologists and runners. The philosophy behind the books and the training programs they propose seem well thought out and researched. I'd highly recommend you check them out as it sounds like you are of a similar mind when it comes to running. Good luck on your upcoming marathon!
QD: Increasing distance with a down week every 3-4 weeks worked wonders for me. Had my best marathon gains when increasing to about 75 mpw. Now that seems so normal, and almost low at times!
I totally agree with you Nick! Keep up the great work!
I've started to run slower (attempting the maffetone style of running) and 'I've almost doubled my mileage using this method. So easy to maintain.
That's a great way, and probably the safest way to increase your mileage. You'll eventually see huge gains by doing this! Keep it up!
@@SeeChadRun Yeah man! Ive dropped around 30s-1min per km but its so easy to run at this pace I feel like I could do this for hours and hours. Its not very fast though ;)
QD: (1) PRIDE - You can't let your pride interfere with your runs, meaning long, slow runs are meant to be run SLOWLY. As Seth always says, you need to build your aerobic engine. Distance before speed is the way to do it. Not only does it help extend your long runs, it also reduces the chance of injury as you add on the miles. (2) Cross-training in the gym (if possible; if not, figure out some home exercises), stretching and using the tools we see Seth use in his living room. I wouldn't have made it running this long without the foam roller, a runners stick and a foot log, as well as some bands I use for lateral exercises. Nor would I have been running this long without strength training. (3) Listen to your body. I've said this so many times here, but runners are dumb--and I'm definitely including myself. We "need to get our miles in" and often ignore the early signs of injuries. Guess what? We have to push ourselves to take time off, when needed. (4) Build the miles SLOWLY. Seth is an elite runner. I am not. At most, I'll extend my long runs and weekly mileage total by 20%, and for me, that's the absolute limit. (5) Sleep. So important to sleep. Unlike Seth, although I don't let my Garmin dictate my runs, I do pay attention to the data. There's a new feature they added that now reduces your recommended recovery time in between activities if you get adequate rest and sleep. I LOVE seeing the message that my recovery time dropped because I rested well. (6) Don't be a runner/couch potato. I know, it's especially hard during the pandemic, but we need to move--especially after long runs. Sure, eat, ice your knee, whatever--but then get up and do something, even if it's just walking around your house or apartment. Now, butter that bread!
I've never run crazy high mileage. I usually top out at 25-30 miles a week, spread out over 4-5 runs in a week. So take my advice with a grain of salt, but I will say, be patient if you're coming back from time off. Our second daughter, Philippa, was born last November. I took all of November and December off last year, and then wanted to pick it up in the new year and chase down some resolutions/goals. I was way over-zealous after two months off and hit 30 miles the third week of January, with a 10 mile long run on the trails and a 5 mile hill workout with a 1000 feet of climbing all in that week. That may not be much for a lot of runners on here, but it was for me. I've been battling either achilles tendonitis or a strained soleus ever since. So again, my advice to anyone coming back from time off, be patient. Pray for me. I know God has me in this place for a reason, but man, I miss running! Blessings!
Just gone midday here in central London England, UK Happy Monday everyone. All our strava weekly totals start over, and we go again!
Let's get after it! Happy Monday too!
You know it Terry - keep it up! Adam UK!
Good morning DGR family
QOTD: eating healthier, sleeping more, and never run at same pace for all training days. Easy days are easy, while hard days are hard. I've increased around 5 miles a week. That was my sweet spot!
QD: I started with 4 week step blocks (60, 80, 100, 40% volume) and went from average 44km/w in 2013 to 100km/w in 2019 with increasing volume each year. So now I am at about 110-120-130-100km/w :-)
This is my first time watching this video and I can’t believe I never saw this. I took my 5k PB from 21:30 to 18:25 by moving from 40 miles a week to 50. Back and forth each week with little increases as I absorb the miles and get stronger. This roller coaster definitely worked for me and I’m working on doing more before my next race in February of 2023 to see how much I can take off my PB.
QD: when increasing volume I only focus on that, not racing, intervals, or anerobic work. Try to Get enough sleep, take naps if I can, stay hydrated, and listen to the body. I run by feel, keep it at conversation pace, and run different distances throughout the week, including 2-3 longer runs.
Good strategy
Good stuff! We train similar, all by feel. Thanks for sharing Wayne.
QoD: the obvious way to increase you daily training volume is multiple runs .. with a significant rest period between each. They might be a morning run and an evening / afternoon run. I wouldn't make them the same because you'll quickly find that boredom does happen if you don't have that variety.
If you have a loop course (I have 2 - one is 7Km (one sixth of Marathon distance) the other is around 11Km (about quarter Marathon distance) - top tip - run the loop in reverse from time to time - you would be surprised how enjoyable it is to change it up like that.
Another variety tip - try to run some undulating hills - avoid running always on the road - find some grass / dirt / gravel anything but pavement.
As others pointed out don't over do it - if you run twice a day make one run 75-80% and the other a nice slow jog - under 50% effort
One final thought is run for TIME rather than DISTANCE - make you runs for 45minutes to an hour .. ramping up to one hour to and hour and a half. If you're more advanced multi hour long runs should be fine.
Most of all Enjoy it!!
Good morning everyone
8th! I’m on the board and in EXCELLENT COMPANY!!! Good morning everyone!
QD: I was most successful at races when I followed the Run Less, Run Faster training program of 3 weekly run (one intervals, one tempo and one long) and 2-3 days of cross training (could be swimming, cycling or rowing, I used the first two) that mimic the intensity of interval and tempo days. Built into the program is a steady increase in volume over the 16-week program in all workouts, with the long run kind of alternating between either an increase in speed (based on your marathon pace) or in distance.
In addition, in the ultra world, people often talk about the idea of "time on feet", meaning anything where you’re sort of active, whether it’s walking around town, cleaning your home and whatnot. For me I try to commute to work by bike as much as I can (my usual is 40-50min x 2/day) and stand up as much as I can at work. Let’s not forget that after her hip injury, Courtney Dauwalter mostly trained on a bicycle for her UTMB win, though I don’t know how much she rides now.
Based on my Sunday 43km trail race last Sunday for which I hadn’t trained properly due to an Achilles injury (though I did fairly well thanks to more bike riding), I think I need more stretching / muscle training / rolling and the such that Seth detailed in a previous vlog, because what slowed me down in the end were my joints, not my muscles, and now in my recovery that’s still how my body feels, i.e. stairs are uncomfortable for the knees, but the legs are ok. My bicycle commutes on Monday were surprisingly easy. I also need this, focusing on each side separately, as my body looks imbalanced, my right leg being bigger than my left, maybe accentuated after injuring my left Achilles.
I will gradually increase the length of my weekly long run and eventually begin to add a a few days of "doubles".
My niece had a tough 800m run at little athletics past weekend - she's 7. Dad was talking to my sister (her Mum) about it and mentioned I run a bit and might be able to teach her something. They both looked over at me to which I said 'Seek beauty, work hard, and love each other'. Their confusion was hilarious
QD: Always listen to the body and be flexible. Of course there are guidelines but there are so many factors that only your actual physical and mental feeling can tell you what to do. Introspection is key, also setting reasonable and realistic goals. GREETINGS FROM SALZBURG/AUSTRIA!!!
QD: Increased my mileage each month to train for marathons (in km) Mar=200, Apr=225, May=286, Jun=374, Jul=302 (yes dialed it back), Aug=348. I also ran 6 marathon distances (2 x Virtuals) in 2020. Taking it a bit easier for Nov, but will start picking up mileage in December. I prefer monthly mileage over weekly.
Exactly what I needed, training advice, specifically this on. This is ! I do wonder, when doing fast interval training, when is the good time to do these while increasing miles? I know I’m super sore after intervals and when I do running weight training that sometimes I don’t know when to do these while increasing miles. QD: I try to get miles in even though they are slow, and try to do recovery activities (foam roll, stretch, compression) as much as I can. I also try to go on trails when I need to slow down but get more “gains” I tried sleeping 6-7hrs and eat carbs in morning and 2-3hrs before runs
Glad it helped John! Thanks for being here!
QD: Increase volume with additional smaller runs during the week on top of gradual incremental miles at the weekend (or long run days). I started doing an extra 4 to 5 miles a day Monday to Friday before work which boosted my working capacity. This on top of a few more miles on my weekend longer effort allowed my volume to shoot up without hitting BIG miles each weekend and needed to take a few days off to recover. I felt like this almost tricked my body into being able to recover faster and work harder which has done wonders for my overall pace at marathons.
Big love from London, UK DGR Strong!!!
QD: (My goal is faster running - not longer distances) As a late 50s guy, I've found that building up and for a period of about 4-5 weeks (from 25 to 40 miles) is a cycle - I start to feel symptoms of overdoing it by then and cut back as you suggest in your video. I'll even reduce to only 2-3 runs in a week (15 miles) to give the body a break.
Awesome as always Seth. Important to remember to balance your intensity. Doing a lot more easy running has really helped me increase the miles safely 💪💪
Totally agree with you Scott! Way to get after it!
Echoing many others to say that down weeks are SO key. Preferably every 4 weeks. It's really easy to get excited about building the mileage and hitting new weekly records, but if you're not careful, all that excitement/adrenaline can mask the small seed of an injury. Hard won wisdom for me!
QD: I'm 51 been running for 3 years lost 30Kg. did my first road half Marathon in January (time 2:04) training for my first Marathon (target time 4:20). Main problem when I feel too good an increase my volume to more then 10% I'll immediately get injured (usually Achilles tended). Have to keep reminding myself to hold back. best strategy for me is 3 weeks slowly slowly slowly increasing and one week decreasing drastically.
When increasing mileage must remember to not increase the speed of runs or increase the volume, speed or intensity of speed workouts. This doesn't apply to someone with Seth's background of training, of course. Only the volume should increase otherwise inviting injury. When the volume has been stable for a few weeks then can increase the speed. Gradually!
QD: I need to be careful and not add workouts or hard runs whilst increasing mileage. I've increase mileage with the 10% per week rule with back off recovery weeks and then on second ramp you can add back in a workout.
There's definitely a balance to it. Increasing mileage vs incense-quality workouts can be equally hard on your body (and both require recovery for adaptations to occur). Doing both in one week can be hard.
QD: I follow Hansons Marathon Method and the plan also increases and then drops back down. Also the key for me is stretching, foam rolling and massage to stay injury free!
QD: I use the 10% rule when increasing my volume. Never run 10% more distance day over day, or a total of 10% more mileage week over week. Lets my body adapt. Of course I'm in my 50s so my body is a bit slower to adapt now.
QD: Consistent quality sleep, taking extra easy days or running extra slow when needed, and staying mentally positive have all been keys to stay healthy for me. For increasing milage I have found that taking a cutback week by about 10-20% every 3rd or 4th week keeps me healthy.
QD: My experience is that it’s ok to slowly add volume (maybe 5-10% per week)... but when doing so, ease off of the intensity. In other words, you can increase the distance, but don’t simultaneously try to increase how fast you’re running your workouts.
QD: My experience has been to always rotate two pairs of shoe when running higher mileage! Especially if you are a doubling. Try to have both shoes be different so your feet don't get used to one (ex. one pair with a high drop and one with low drop, or one for fast days and one for long run days, etc).
QD: I am in high school, it was a couple months ago for my summer build up, and I started at 35, went up to 45, then 50, 55, 50, 60, 65, 50, 65, 65, 70, and 70 was my peak mileage, then once the in season started I dropped my mileage down to about a consistent 40-50 miles a week.
QD: Consistency is key! I like and agree with the strategy that Seth outlined (gently increase each week, back off a bit, increase, and listen to your body, repeat). For me, as I've been running actively these last 2.5 years, I've basically done this strategy. I am now running about 70 miles a week and I feel that on some weeks I could do more if time weren't a factor. Other weeks I feel too tired and decide to add an extra mid-week day of rest/recovery, but there are very few weeks where I run less than 60 miles. Holding that consistent training and mileage has allowed me to continue to reach for new PRs in all distances (1 mile and up) and has allowed me to run farther with less effort than the same distance use to take. My motivation to run is 2 fold: 1) I genuinely love running so I look forward to every mile! Hard or easy, road or trail, uphill or downhill. 2) I enjoy seeing continual improvement and progress in my running. Reaching for new PRs, achieving new goals, and smashing old records keeps me going too. I love it!!!
Speaking directly to me today! Just over 2 years into running and looking to set new PRs and podium in my age category in 2021!
Qd: Listened to the body. Made sure i got lots of rest while increasing volume. Lots of easy running too. I initially increased around 15% a week. Can go up a little more now when increasing.
Rest is key! That's when recovery/rebuilding occurs.
QD: Increasing time spent on feet rather than a specific distance. Also emphasizing easy conversional relaxed running
QD: Starting this year, I start to train over 40km per week with a peak of 49km. Up to now I recovery from a 10TT and I increase my volume only by 3km every week...smalls steps will allowed my body to not suffer too much. Next year I hope to run about 45km every week and do an HM preparation with about 60km on 4 training session, maybe 5 with (2 recovery session).
I accidentally over did it.
Had been a year and a half at 50-60mpw.
Jumped into 75 mpw
Fine
Week 2 fine
Week 3
Body says: WHOAA who do you think you are.
Back to slow jogs.
I went overboard on training because my race got canceled.
There’s a small chance you may see this Seth. Or someone else: what’s the most long lasting and cushioned trainer?
I need at least 1000 miles out of shoes.
Thanks Seth. (And butter nation)
You the man.
This is the most helpful video on increasing training I’ve seen. Thank you!
Awesome, helpful info! My wife had major surgery this week, so I'm off (of running) for about a week and a half. In October I ran my first half and as I get myself back into the swing of things, I'd like to slowly increase my mileage. Good stuff!!!
QOTD - extra sleep and proper nutrition = longer distances (plus increasing mileage slowly) ....
Sleep for me is key for recovery! It always catches up to me when I get even an hour less sleep one night.
Exactly I go to bed between 8:30-9:30pm and generally I will wake up before my alarm because it means I’m more likely to get the amount of sleep my body needs to recover rather than have it cut short by an alarm
@@SeeChadRun - at age 60, I wake up at least twice a night. So if I don't get 8+ hours of sleep, I barely have enough strength to concentrate in my profession, let alone run .....
@@daniellidstone5300 - at age 60, I wake up at least twice a night. So if I don't get 8+ hours of sleep, I barely have enough strength to concentrate in my profession, let alone run .....
QD: Running since April 2020(5k 22:58, 10k 46:59, HM 1:51:12). Currently in wk8 of a 12wk/4 days on(Tue, Wed, Thu, Sun)Strava training plan to prepare for my first marathon. MPW: 30, 40, 35, 45, 50, 40, 45, next 3 weeks will be 35, 45, 55.. I recover well and would like to add a 5th day of easy miles. Any advice on where/when/if I should add those miles? Thanks DGR!
QD: Adding an extra quarter of mile to every other workout and adding a two a day into the week. Splitting up those miles has really helped increase the volume.
Nicely done Troy! Way to get after it!
QD: I use Training Peaks and make sure my fatigue score is about 20-30 points above my fitness score. Every 4th week I back off and let the difference drop. In other weeks I aim for a +5 increase in fitness score during base building. The nice thing about this approach is that it also takes intensity into account: the same mileage doing intervals has a substantially different impact than that mileage in easy base building...
QD: Climbing in the mileage during the first weeks and then go back down so the body can absorb the training. No injuries yet! Onward and upward!
QD: High volume mileage isn't automatically better for everyone. I've been running about 10 years but started at 59 (do the math!), and only got serious about training properly after getting a coach in early 2019. Even though he's an ultra-specialist (holds 2nd FKT of the Tahoe Rim Trail) he still asserts high mileage is often overrated. I run every other day, following his classic mix of all the training elements, and have only gotten into the 30+ mi/wk range during the peak weeks of my single marathon training cycle (following the classic gradual increase formula). And that was good enough to BQ on that first marathon. Most importantly, I have continued to build my aerobic base and stay strong and uninjured. Over the last year I have had dramatic PR's in all distances at an age when that is rare. It ain't broke so there's nothing to fix! Martha
Love the video Seth....thank you
Glad you enjoyed it!
QD: A jump in weekly mileage is (injury and fatigue) risk-free when you temporarily hold off on speed work. Just do aerobic until you're used to the new mileage. Works for me.
QD: Doing a lot of mileage at 30 means injury prevention is key, mainly foam rolling and yoga. Being flexible with when you do workouts, tomorrow may be threshold or tempo based on how I feel. If I dont feel great it will probably be tempo and I may do threshold Thursday. Not suggesting my high school approach of starting with 60 miles a week and all of it hard, but I didn't get injured in high school.
This is exactly the video I wanted to watch! I just finished my first marathon at the end of October and my training plan topped out around 45 miles. I'd like to get to that 70-miles-a-week ideal, but I'm not sure how quickly I can get there (realistically, without injury). Looking forward to seeing more videos on this topic!
QD: Keep in mind I'm only 5' 3"and only 96 lbs (male runner...tiny!). Weekly increases of about 10% until you find that "ideal for you" volume. I generally held the highest volume for 4-8 weeks in my youth. I now (at age 62) reduce my volume every 3-4 weeks but keep the types of workouts (tempo/CV/intervals/hills) in the mix.
Wow! T H E Kim Wrinkle?! What an honor to have such an ultra running veteran here with us on this awesome channel! I enjoyed your interview on GRL about two yrs ago...You are one of the biggest inspirations in the Ultra Running world, Sir! Hope you're doing well. 🙏🏻🤘🏼🤗
Monika D Thank you so much, Monika! 🙏❤️
A thing I've done was to go from 6 miles/running day (average) to 8 miles the next week. The week after that I was running the same per day mileage but ran only 4 days. Then I went back to 6 days/week with the same average then held it there. Don't know how effective this method is but worked for me.
For me 2020 it's been a year of inrceaseing the volume , from last training block (Valencia Marathon 2019 in 3:00:19) around 85 km on the peak and now to 120km per week . Hoping some will back to race again
I think adding mileage is easy and should be done very gradually. I believe the key to all this is to know what kind of mileage to add. When I am building up my mileage, each training block I either add mileage or I add intensity. Sometimes I do both but it’s rare
If a runner is running at 40 miles per week and their runs are all easy endurance miles, adding 3-5 miles on to the next week isn’t that big of a jump. However, If that same runner adds 3-5 miles per week, but those miles are hard intervals, the stress added to the system is a lot higher
QD:Been running for over 30 years now, & my running window is slowly closing. I add 5 miles p/week with the 4th week equal to the 1st, as my down week. I top off at 50 miles a week, but will be trying to reach 60 or 70.
Damn perfect topic for me coming back in running for the last 3 months. Up to 50 km/w now and feeling good. Looking to go sub40 on 10k again before increasing again the volume :)
QD : i believe you need quality in quantity and quantity in quality. So basically, I alternate higher volume / lower intensity training blocks with constant volume / pushing up the intensity ones. That keeps me quite safe and satisfied for now.
Never took the time to say it. But your content is really smart, generous and inspiring. Very very well done ! All the best.
QOTD - One thing that has worked for me is sprinkling in weeks where I significantly reduce miles so that I can truly recover from the higher mileage weeks. It's kinda like your strategy, but even less volume on the lower mileage weeks.
QoD: increase very slowly and doing the little things (roller, stretch, hydration, etc.) even before you start to feel sore and tight.
QOD when I first started doing half marathons ,I was only doing 40k weeks but to increase the milage I always used the same formula build up the milage for 3 weeks then on the 4th week cut the milage back to about half to 20k a week then over a few months build up to 70k do that for 3 weeks then Cut back to 35-40k on the 4th week, when I trained up for my first marathon last month I did 100k week then 120k week then 140k week then on tapper a week before the marathon dropped back to 80k week did ok in the marathon got first in my age group 55-59 👍😀
Very good info Seth. Good to hear those advice from an experienced runner! I held my peek volume 80k/week for too long (4 weeks) and sure enough injured my knee. This was a huge set back. Onward and upward
QD: slower and longer = faster in my book. And ramp up slowly, especially if you are older. Set mild goals instead of one monster goal.
QD: 10% rule increase with planned deload weeks every 6 weeks. And of course not too much extra everyday stress.
Gonna do another increase this winter to 60km/week and some peak weeks of 80km/week if possible.
Increases in the shortest runs and long runs, slower increase in faster sessions. And increase in number of running days after a while.
Train smart and rest well!
Using a strict training plan and adding a small amount to that each week on each workout.
For example my A day was 800 repeats. I would add an 800 every week or two for 4 weeks, come back down for 4 and then start at one above the original( 3,4,5,6,5,4,3,4,5,6,7, etc).
D day was Ladders and I would add roughly an 1/8 of a mile to teach workout for a 4 week block so I would do a .25, .5, .75, .75, .5, .25 one week and the next something like .125, .375, .625, .9, .9, .625, .375, .125 then .25, .5, .75, 1, 1, .75... etc
Hi from Algeria, thank you Seth for this video. In my case I increase mileage 10% each week. I am woman, 49 years old training for my first marathon 😊 I am at 70km per week but sometimes I do less. It depends my work. Have a nice day!
Shorts? Wow, it is so nice there again!
Great stuff
QD: I've been just listening my body as I started distance running just before turning 40years, I'm having just two years of experience and I feel going up in 3-4 weeks then stepping back for the week.
Also intensity matters as doing 5% hard 95% easy take my mileage automatically higher compared to 20% hard 80% easy. Sometimes feeling I should do 100% easy 😊
QD: The golden rule of 10% increase and 1week a month of reduced volume seems to work great for me!
I’ve just been trying to hold on to 40 miles and something keeps popping up with my body!! 🥺
@@paddywiggle in general if you body isn't reacting good to higher volume. I personally see it in the first place as running to fast. You can keep 1or 2 'faster' runs a week, but drop a steady run to an easy run or maybe your easy runs are still to fast( running is slow is maybe harder than running fast). When your body is then reacting good to higher volume you can slowly pick up a little more pace in your running
@@TheChessRunner Most of my runs are in zone 3 now. Usually Don’t hit zone 5 unless I’m working really hard up a big hill on a fast day... I even sprinkle a zone 2 day in there every week when I need it
@@TheChessRunner my body pretty much says yes... but its the small injuries that sideline me, and most of them have nothing to do with how fast I’m running. For example my only current problem is the ball of my foot causes me pain now. When I run slow its even worse. The obvious answer is take time off, but the reality is, if I took time off every time I got a niggle I would never run.
Anyway, should I strictly run zone 2 then for a while? Or should I simply cut out my zone 4 and 5 efforts?
@@paddywiggle I believe your major volume should be in Zone 2 rather than Zone 3 if you are training with heart rate. And I really do agree with @Tom Liessens. 1-2 Hard efforts (in Zones 3-4-5) per week are enough for a 40-50 mile week... rest in Zone 2... Easy miles to increase volume.
For the pain on your foot, you may want to consider a different pair of shoes... had the same problem and disappeared after changing shoes (Brand and type).
Great footage !
If there is anybody who could give me feedback on this plan I’d love it. Just for context I usually run 35 miles a week but I’m trying to get up to 50. I’m in high school. This is starting from a complete rest.
Week 1: 15
Week 2: 25
Week 3: 30
Week 4: 35
Week 5: 35
Week 6: 40
Week 7: 35
Week 8: 40
Week 9: 40
Week 10: 45
Week 11: 35
Week 12: 45
Week 13: 45
Week 14: 50
Week 15: 40
Week 16: 50
That running montage was so well done
Hey seth I'd love to see a shorts based vlog I know you have mentioned in your vlogs about race day shorts, but would be good to see what you train in aswell as racing and what brands and styles you prefer for different days.
Currently the most I have run is around 91km (this past week). I have being consistent to have around 70-75km but made a big jump with a longer run. Hopefully I can be average of 80-85km and slowly increasing to 100km a week and sustain there. I have to see how body feels and absorb those hard and long weekend runs.
Thanks for the advices Seth!
QD: absolutely has to be nutrition and relaxation. I have only been running since 2017 so still an amateur, however I am able to run 13 days out of every 14 and currently cover around 110km a week (i have done ridiculous distances in the past like 280km but then spent 5 weeks injured). I find that even after running an ultra or marathon distance, then I am usually fully recovered by the following day (lots of turmeric and black pepper with my protein). I only eat fruit, veg, nuts, grains and seeds which have the effect of helping to alkalise the blood and therefore slowing down the build up of lactic acid (kidneys can only help so much). I'm 47 now, so am never going to be fast (i was always last in school runs) however i do try hard am am consistent.
just checked my strava and i somehow managed 156k last week (i found zwift and have been getting carried away doing my workouts on the courses within)
QD: I am aiming for this week to be my highest volume yet of around 28 miles (5 days x 4 miles and an 8 mile long run). That’s up from around 24 last week which was also my previous peak before I took a fairly easy week of well under 20 miles two weeks ago to allow some foot soreness to recover. Ultimate goal is around 40 miles per week (10k 5 days per week and half marathon long run).
QOD: when I was training for marathons usually I would hold a base mileage of about 35-40 miles per week year around. I would peak at about 65-70 per week when marathon training. To get there I would only increase my long run first then I would slowly increase my mid week longer runs. The most mileage I ever did was 87 miles. Keep in mind I started running at 40. Now 17 years later I would most likely train quite a bit different for a marathon or 1/2 marathon. No doubt I would not be able to at 57 run 87 miles. Mileage is such a personal thing. Some can run lots some can’t. You have to experiment around. My best marathon was at 52 miles per week plus a 1/2 year prior doing tons of yoga and easy indoor biking. 10 percent rule for most runners work.
QD: I’ve found it crucial to gradually increase volume. Increasing too much too soon is a recipe for injury. I like to say there are no “get fit quick” schemes 😃. Distance running has to be a long term relationship
Perfect blog at the perfect moment! I just finished my HS junior XC season (made states!) and I peaked with 40-45 miles a week, and ran about 35 per week in season. This is my off week, and I was wondering where should I start next week?
Great topic and great info for sure! 👟 👍 Definitely a matter of listening to my body when increasing milage.
Almost exactly as you said there in terms of overall mileage - but the one bit I would add is that it was mirrored almost exactly with the Long Run within those weeks as well. So within those up ticks in week, mirror some of that volume with the Long Run increase in Marathon Training, not just adding a mile on the end of runs so if you were doing a 13 mile long Run upping that to 15 and 17 before backing it down to 14, and so on till you are up around that 20 mile run, then you can start to inject some different pacing strategies into the long runs as well for the Marathon.
Don't run all your miles on the road. Run easy XC as much as you can. The softer ground, off camber, different terrain really helps to strengthen up feet, ankles, ligaments etc without the harsh impact. Then when you do run the road, it feels so much easier.
Minnesota morning!!! ❄️ ⛄️
I’ve been trying to increase volume for a few months. I started running in June. I went from running sporadically (20 miles a week max) to trying to run 40. I can run 40 miles a week and my legs still feel great, but there always ends up being 1 physical malady that holds me back. This week I did 42 miles run and 18 mile bike, which is great and all, but now the ball of my foot is hurting a ton! It never ends!
For sure having a ‘down’ week every 3 to 4 weeks is a great way to safely build and also good for both physical and mental recovery. Also when building (unless with significant experience at higher volume) not adding more than around 10% volume week to week. I find the down week should be at least 20% drop from the current peak for me to feel the benefits. Also to consider is the amount of faster work being done. Too much volume too quickly will lead to loss of ability to complete the quality workouts in my experience.
QD: my most successful strategy, and advice to give, find something to keep you accountable, especially for going from casual to serious runner. I was doing anywhere between 2-4 runs a week until I was tired and switched to a simple 40 mile goal using Strava. Strava helped me hold myself accountable to my distance goal.
About 10 miles a year for a just started runner master (47+) 25-30 start, then gradually 10 miles a year total. And total is max a few weeks, not every single week.
This was super helpful! Thanks Seth!
Dope intro music in this one! Great video aswell. Thx Seth!
General rules are good, but as you say it also is very individual. Between 50 and 66 (I'n now 68) ran 3 road marathons well under BC times on only 3 days and 35 miles a week running, including long runs of 20 miles. I have also been running for 45 years so if nothing else know what works for me. If I could run 60 miles a week I would be winning my age group at Boston, but I know the body could not handle that so stay within my limits and push as hard as I can without breaking down. You are very on target in saying if nothing else it takes time to figure it all out, you just can't rush it or take short cuts.
Meant BQ times. Ron
Wish this had been published 3 weeks ago. I just started running in September, and was up to 28 miles/week comfortably. I jumped up to 36 without going back, and ended up stressing some tendons in my ankle. Being new to running there is just too much to learn, especially when you’re 40+ years young. (Training for a marathon)
Thank you for this video Seth!
This is great, Seth. Thank you. I've been running for a year now and have plantar fasciitis in both my feet due to increasing volume too quickly without pulling back.
Do you think rotating weeks of high and low volume would be helpful? For example:
Week 1 - 55 miles
Week 2 - 25 miles
Week 3 - 60 miles
Week 4 - 25 miles
Thank you!!
Hi quality video and music so nice...good info😛😍
A yeah ago when I started was on about 5-10 miles a week now 20-30. My brain can’t deal with your aim of 120 a week peak training block 💥😳
I use th 10% rule when increasing... with sometimes a week where its 20-30% less to go up again to where I left off...
Probably a stupid question, but what ends and starts a training block? I always imagined that I would just contiously increase my milage until I my legs fall off.
Nice music!
Whatsup Guys Lets GOOOOOO!!!!!!
QD: My coach had me slowly increasing mileage weekly for 3x weeks by increasing the distance run on my back to back long run days (Saturday and Sunday). Week 4 I would "de-load" and revert back to a 40-60 mile week. I peaked at 76 miles in one week and finished my first 100 mile race in 22 hours and 34 minutes. I had only run and trained for a marathon and half marathon before this. total training block time was approximately 16-32 weeks.