Your baseline will be the highest number of miles that you can run comfortably without feeling mentally burdened, overly sore, or excessively fatigued. For me personally, when I was at my running peak I was comfortable running miles per week. Any more than 90 mpw, though, and I usually got hurt. Most seasons should start under your baseline mileage and progress upward.
Remember: more is more! You can also use baseline mileage to plan a more strategic season :. Training is rarely as simple as adding a certain number of miles per week and this accounts for that complexity.
It completely breaks down in both very low and high mileage situations. If this person takes a week off after a goal race, how can they build their mileage back up to 30 miles per week? Well, the first week might include only 3 short, easy runs for a total of 15 miles say, a 3 miler, a 5 miler, and a 7 miler. That increase is too little. Remember: this is uncharted territory.
Instead, be more conservative beyond your baseline mileage. Smaller increases — spread over a longer time period — give your body enough time to recover, adapt, and prepare for your next big workout.
They enable you to stay healthy while also building your capability to run more. And for good reason: your total mileage, or volume, is one of the best indicators of success in the sport of running. The runners who are doubling their mileage in just a month or just running the same distance every week are training the hard way. As well as those only running 10 miles per week! The week is seven days long so your effort should be about even throughout the week.
Many runners will front- or back-load their week with miles, resulting in a majority of miles being run in just a two or three-day period. For example, they might run 20 miles during the first three days of the week and only 10 miles over the last four days. Mileage can be a great tool to build strength and endurance. However, adding more miles to your training just to reach a higher mileage total can be counterproductive.
If becoming a faster, stronger runner is one of your goals, it is absolutely possible to do so while maintaining your base mileage. The key is to increase the intensity of a couple runs per week. A solid workout can help you build speed and endurance, and reduce the necessity of extra miles. Say you run five to six days per week at the moment. Start by swapping out two of your regular runs with a workout. You can maintain your base mileage, but by including hard effort sessions, you will begin to build strength and endurance.
A great beginner workout is the fartlek. A fartlek is a type of interval workout that includes alternating uptempo efforts with easy efforts. On a four-mile day, a sample fartlek workout might look something like this:. Fleet Feet Running clubs , online coaching, and platforms like Trackster are all good ways to find effective workouts. Mileage days have their place in running and can be very beneficial.
But before you start adding on the miles, think about ways you can maximize your fitness with the base mileage you currently run. If you want to increase your mileage for the first time, the 10 percent rule is a great place to start. The 10 percent rule states that you should never increase your mileage by more than 10 percent of what you completed the previous week.
If you ran 20 miles total this week, you should run no more than 22 miles total next week. Increasing your mileage in small increments allows you to gradually increase mileage while giving your body time to adjust to the added work.
There are a couple of things to keep in mind with the 10 percent rule. First and foremost, always listen to your body. If a 10 percent increase feels like too much, it probably is. At the same time, if you regularly run six miles per week three days of two miles each , you may very well be able to increase your mileage safely by more than 10 percent.
However, the theory of the 10 percent rule still applies here.
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