Balance is Key
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Although Lydiard argued that runners should build a solid aerobic base that includes high mileage before progressing to various forms of speed work, doing too much training too early may have detrimental effects when it's time to peak.
Too Many Miles?
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I have a friend who tried to qualify for the 1500m at the 2004 Olympic trials by running 100 miles a week. Similarly, many of today's middle-distance runners run nearly as many miles as marathoners. "I think that's a mistake," says David Costill, Ph.D.
Running More Improves Aerobic Fitness
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While 100 miles per week is probably not necessary to maximize your potential for the mile, a moderate amount of mileage can help. Since any race lasting longer than about three minutes relies more on aerobic than on oxygen-independent (anaerobic) metabolism, having a well-trained aerobic system is still important for the shorter distances.
Mileage Helps VO2 Max
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"Even the 800 meters demands some aerobic power, if for no other reason than to help recover faster during more intense, speedier sessions," says Jack Daniels, Ph.D. "Every race from the 800 meters up is run at some fraction of your VO2 max, so improving your VO2 max increases the speed associated with any fraction of your VO2 max. Mileage helps a lot in that regard."?
How Many Miles for You?
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As you prepare for your next 5K, marathon or other race, how much mileage should you run? The best way to determine how much to do is to increase your mileage slowly and systematically from month to month and year to year, taking care to note how you respond to the training stimulus.
Low-to-Mid-Mileage Runner
Current mileage: Less than 30 miles per week 6 of 16
Chances are you'll get faster by running more, possibly up to 60 to 70 miles per week, assuming you can physically handle it. Run the same mileage for two to three weeks, back off for one week to recover and adapt, then increase your mileage slightly (3 to 5 miles per week) to begin a new cycle.
Mid-to-High-Mileage Runner
Current mileage: 30 to 60 miles per week 7 of 16
At the low end of this range, chances are you'll get faster by running more. At the high end of this range, you may get faster by running more, assuming you can physically handle it and you have the genetic ability to continue adapting.
Mid-to-High-Mileage Runner, Con't
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Run the same mileage for two to three weeks, back off for one week to recover and adapt, then increase your mileage slightly (5 miles per week) to begin a new cycle. If you have more experience at this mileage range, you can increase the mileage for two to three weeks (5 miles per week) before backing off for a recovery week.
High-Mileage Runner
Current mileage: 60 to 70 miles per week 9 of 16
Only increase your mileage past this point if your prior training and racing experience gives you reason to believe that you will continue to improve with more mileage. If your performance hasn't plateaued at 70 miles per week, there's no reason yet to increase your mileage to 80.?
Extremely High-Mileage Runner
Current mileage: more than 70 miles per week 10 of 16
Running more than 70 miles per week may improve economy, but also comes with an increased injury risk. "For the average recreational athlete, 75 miles per week is the maximum he or she should attempt to achieve. Going farther is only of value if you are racing for longer than 3 to 4 hours," says Tim Noakes, M.D. If you're one of the lucky ones who is blessed with great genes, you may improve by running more.?
How Should I Increase My Mileage?
Week 1: 25 miles total 11 of 16
How Should I Increase My Mileage?
Week 2: 25 miles total 12 of 16
How Should I Increase My Mileage?
Week 3: 30 miles total 13 of 16
How Should I Increase My Mileage?
Week 4: 20 miles total 14 of 16
Avoid a Training Plateau
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