How to Plan Weekly Mileage
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- เผยแพร่เมื่อ 18 ก.ค. 2017
- Plan how your mileage is structured during the week for better recovery!
Plan Your Season: bit.ly/31kmGz5
In this video, you'll see how to structure your weekly mileage on a daily basis from 40 miles all the way up to 100 miles per week. Properly balancing your weekly mileage helps aid recovery, limit your risk of injury, and ensure you feel your best during workouts and long runs.
See the full post: strengthrunning.com/2017/07/ho...
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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Been running for about 10 years. Never once did a run after a long run. So I give it a try. My long run was 13 mile next day 3 mile. It ended up to be my fastest 3-mile time, could not believe it. I had no intension of trying to beat my time. I just went with the flow. Great video.
That's really cool! 💪 I'm sure your legs felt very loose after. Great for recovery.
I find that when I’m doing a second run In the day my breathing is a little more labored but my legs feel like they’re on autopilot and the effort is a lot easier and sometimes able to go faster on a pace that’s truly easy.
Svp psgada Svpusic
That's awesome 😁🤙
@@LuisMartinez-ih2oc is this what the elite runners in Kenya do as well?
I’ve been using this video to get up to 80 miles per week. I’m very thankful to have the help. I’m 41 and have been building my miles slowly the past 5 years.
Almost 57 years-old and can't run every day. Need to recover after runs. Actually do strength three times a week after a run day. Also, very slow so my longest run is 6-8 miles during the week. My long run takes me almost 3 hours for 10-13 miles on a weekend day. My first marathon took almost 7 hours. Trying again in January- shooting for 6:30 hours.
I suggest trying to run much shorter but more frequent.
Then try out to easy run of 3 or 4 miles back to back. I certain that it will work.
Great stuff man! It was nice to see the different mileage structures in the context of each other! Looking forward to more vids!
Been looking for this video for a week plus and didn't know you or this video existed.... thank you
Best description of training mileage over a week I've seen. Thanks .
Agreed!
Glad to see someone else putting content out on planning your mileage tks alot
Hi there. Recently discovered your channel. Very helpful tips (I'm a beginner runner) Please carry on!
Fantastic breakdown and rationale especially for the 40-70 mile per week group. Very very helpful. Thank you.
Best explanation of weekly miles all over youtube!!!
love the way you describe the progression with the white board. Training is progression after all!
I agree - just finished my training schedule for altitude training in Aspen, CO
I agree with you when you say morning session gives me energy to run afternoon better.
Very nice work and happy to have an in-depth resource. Heck yeah! Thank you ;)
Great Video. I've been experimenting with my training block for 2 years now. And it looks almost the same as yours. Good to know I'm on the right path. I just push the cycle by one day. That is. Your mon-sun would be my tue-mon cycle. With long on sunday
Appreciate you SR🤜🤛 I’m ssso gonna rock my runs with this helpful schedule to get consistently better🧚♀️🦋👊 Thank You.
I'm going to work on adding a medium long run into my training this off season and also lengthen my long run compared to my weekly mileage.
Great video Jason, very useful.
Hello from Algeria ! Thank you so much for sharing with us this helpful information.
Very helpful thank u. I am only doing 20mi per week, but I see value of varying mileage between easy, medium and long sessions. Doing 30mi per week seems like good goal. More than 50....craaaaazy (to me).
One of the best videos on this topic.
Good one, very informative and easy to understand. Also liked that you explained the full logic behind this
I'm trying to build up mileage for the 1st time in my life and I'm just reaching 50 mpw. I've been doing a LOT of double workout days to keep things easy.
this video is a jewel, thank you
Me watching him talk about 100 miles weeks when I’ve never gone over 40 miles a week: hm this may come in handy....in my dreams
This is a great video. It’s going to help me a lot. Thanks
Great video, thanks!👍🏼
How about the Training Intensity Distribution trough out the week?
This is im my eyes the second key factor to correctly plan your training (and not overdoing it).
Are you planning a video about TID as well?
great video, nicely explained ... you got my sub
This is great Thank you!
Jumped straight into 60 mile weeks back in my 20s, no problems. After a 10 year hiatus my feet aren’t liking 30 mile weeks or runs longer than 10 miles. Getting older sucks.
Very good. Thank you.
great video! helped me a lot thanks :))
Awesome video
Hahaha 100miles I'm tired just looking at it 😂. Thanks this was very informative
great video!
I have 2 questions:
1st you say: "workout run" should be anything between fartlek, tempo and sprints or should be just one of them or anything else?
2nd: I am mostly focusing on sky ultras, should I do this "workout runs" on climbs or should leave uphill training for the other days? I mean, for the long run, mid long run, and etc?
Thanks! and great job
you forgot to go over the 10 mile week senpai
Shane Etchison I was expecting him to go down from 40. He went up to 100. Barf hahah
@PacoTaco0404040 and you went -2 miles on One day ahahahahaah
@PacoTaco0404040 surprised you didnt subtract 8
Hi my name is Paul
i am getting the urge to run again. I am not sure how to go about it. I am a gardener and work anywhere from 4-5 days a week and walk about an average of about 10-12miles a day when I'm at work. I'm definitely not in running shape I have let my body go i am working on getting the weight down but after that I do want to start running/racing anywhere from 800 to10k again. how should I go about starting when the time comes? how much should I run? With the amount I walk during the day how should my mileage look? How much mirage should I start at and max out at? Thank you for your time.
I love running
Thank you. When do u do ur body weight workouts?
I have been running marathons for almost 10 years now. I've worked up to base mileage of about 60 miles per week, peaking at 80 when training for BQ races. How quickly (or slowly) can I return to base mileage after time off for shin splints?
I've been using your weekly schedule to build up to 70k per week so far and it's going great. Thanks for sharing your knowledge! I have a question though, in a 40 mile week (for instance) when is a good day to put a specific leg strength workout (like different types of squats)? I'm curious to read your thoughts on that
Very interesting video. I'am a 50 mile runner during my peak weeks. Can you say me where you habe bought your t-shirt please ?
What about strength exercises? How to fit them into this schedule?
I have read on the technique of scheduling a steady targeted aerobic threshold run BEFORE your long run instead of (as you suggest) running a decent distance run AFTER the long run. Is this basically the same? The thought is explained to specifically promote accumulated fatigue to “increase muscular endurance” and so that running the long run on the next day, gives you a simulated later stage of your race. You run depleted and promote fat burning in the long run the day after. What are your thoughts? Which is better?
what if i do a strength workout after a long run say Sunday morning i do squats lunges etc
Hey which vid I can watch ti learn what exact the kind runs I should plan for those 40 miles a week ?
Paula Radcliffe used to run 200km+ a week (145+ miles) phew that makes be exhuasted just thinking about it. I'm at a moderate 25 miles a week but hoping to increase slowly to around 40 peak before my first marathon in October. Thanks Jason!
How'd you do at the marathon??
@@12jacobmar hey yeah I did the London virtual marathon last October. Went really well, I got a time of 3:19:43 according to the TCS London Marathon app. Ended up running 5 days a week though for a couple of months prior to the event which I covered 40-50 miles during my peak.
@@dtrjones that's awesome! Bet it felt awesome to complete
TQ coach
I can only run 3 days a week. Sunday/ Wednesday/Friday. My goal is to train for 5Ks and 1 10k a year. I want to limit my long run to 8 miles on Sunday, It is extremely hilly and its all I can fit in for a long run. How would you have me train on Wednesday and Friday?
What if I apply a leg workout to my long run day after my run. Should I still do a mid-distance run on Sunday? (60 mile weeks)
Would adding Weights be better on days off or...the shorter run days?
16:05 "2 runs per week" ***2 runs per day***
That's how I am I'm getting ready for my second run of the day right now
For myself, I found after many months of running that increasing per week volume more than 5km (~3mile) is already very sensitive and can lead to near injury, even during base low intensity period.
I've been running for 23 years and personally I like a rest day after my long run. Sunday was made for rest, like God says!
I am averaging about 55 miles a week for several months now. What will be the best way to ramp up to 70 miles a week?
Where does workout 2 fit into the 40 mile week structure? Tues and Thurs and Wednesday easy?
Run how you feel, listen to your body, and adjust.
Do you do any strength training or tempo runs? Or do you just get the mileage in?
I LOVE YOUR SHIRT
hello I like your video Please guide I have to run 42 km I have seen schedule for it
now recommend me the diet and also how long should I follow on this course?
What would be the Ideal mileage 16year old for 800m and 1500m
Tbh I didn't know you were supposed to rest twice a week personally I can't go more than two days without feeling out of shape 😂
Robert J Noriega spoken like a true runner!
u don't have to rest. u can do recovery workouts zone 1 chilled out super slow jogging or cycling
Do people who run in the 90-120 mile range even have time for cross-training?
Good night, I would like to know about the rest between the weeks. A hug!
i find it funny that at some point 5 miles becomes "very easy"... like how? I'm currently at like.. 5 miles on a good day, if that.
Mari Wong-Kure last year I thought the same thing , on a good day I’m at 8 miles now, honestly 2 days out the week of just sprint training helped my endurance a lot.
I did 5 yesterday and it wasn't easy at all but felt good afterwards
takes a while, a few years ago I'd be dead if I ran 5, after a little while I could max out at 8, then 10 and so on. Now I can do 15 like it's nothing. Steady pace and consistency and you'll get there eventually, but it takes time.
Run slower if it helps you go longer. Lightly jogging and adapting your body slowly is the key. Add a little bit at a time. And watch lots of running videos. I never had a coach but learn so much from all these great coaches on TH-cam. You will get there!
I only started running in March of 2019 after several years of a very sedentary lifestyle, had to run/walk the first several weeks and could barely run for more than thirty seconds at a time. By that July, I was completing 5 miles at about a 9:15/9:30 pace, usually running three times a week for ~15 miles/wk. Fast forward a year and a half, and a few weeks ago, October 2020, that same 5 mile pace was down to 7:05, and I'm now running 50 miles/wk! As the video and many commenters have said, stay consistent over time and you'll see major improvement. My improvement in year two of running has been great! I realize you wrote this comment last year. Have you stuck with running and if so, how's your progress been?
No intervals?
I have a question about the number of workout days. My weekly mileage is around 36 miles. I run 5 days each week, but they’re Monday - Friday. To fit with family life, I typically don’t run at the weekend. Until recently I’ve done two workouts (spread out) and 3 easy days, without having a long run. I’ve just started to add a long run... given that I run 5 days straight, should I drop to doing just 1 workout now that I’ve added a 10-13 mile long run into the plan? Thanks (and good video btw, I’ve subscribed 👍).
Gavin Hope calm down
Dahe Sukur what do you mean? Run less? Or do fewer workouts?
I need something like this, but like, for a regular person. I plan to peak at 20-25 miles. This starts at 40. Ha.
yeah I am 53 20 to 30 is good for me
Yea I'd say 20-25 is a decent, normal person training load. I think 4 days a week including one long run, one harder/faster workout and two easy effort runs. YMMV.
I'm sure you're already done with your training block... but here you go
10 Mile Week
Monday: 1 Mile Easy
Tuesday: 3 Miles Easy
Wednesday: off
Thursday: 1 Mile Easy
Friday: off
Saturday: 5 Miles Long Run
Sunday: off
15 Mile Week
Monday: 2 miles easy
Tuesday: 4 miles easy
Wednesday: off
Thursday: 2 miles easy
Friday: 1 mile easy
Saturday: 6 mile long run
Sunday: off
20 Mile Week
Monday: 4 miles easy
Tuesday: 5 miles easy
Wednesday: off
Thursday: 2 miles easy
Friday: 2 miles easy
Saturday: 7 miles easy
Sunday: off
25 Mile Week
Monday: 3 miles easy
Tuesday: 6 miles easy
Wednesday: off
Thursday: 5 miles easy
Friday: 3 miles easy
Saturday: 8 mile long run
Sunday: off
@@oracle8048 Thank you!
Do you think at 55 I shouldn't do doubles or not have a day off? I'm thinking probably not. But I find I can put in good mileage on the 3 days I'm not working with shorter runs when I am working. Trouble is my days off tend to be consecutive.
There are many people aged 55+ with very long run streaks. Just make sure most of the runs are easy.
starts at 1:33
Great
Whats the difference between run and workout days? I thought they were same thing.
Workouts are specific runs to work out certain muscle fibers. Your system is being stressed on those days, so that you can get stronger and faster. Runs , or easy runs, are recovery days, and to get the mileage in. Example: If you were to do a tempo run of 6 miles on Monday, that would be a workout day, because you are stressing your system at about 80-88 percent of your vo2max. The following day, Tuesday, would be a recovery run, to help the muscles recover from the tempo workout that you did the previous day.
Instead of stacking 7 days... Do 2 longer runs 20 miles+ and take a day off?
stacking weekly milage with that low milage single runs seems pretty off to me.
Question: If my plans are to run 50k races, how should i construct my weekly schedule? Should i have a 50k week or higher? Thank you
@Ruon thank you for your inputs. I'm now taking notes about this. I have been running road races before, typically 10-21k range and just recently did trail runs without really paying close attention to training. I want to be competitive when I do reach the 50k range but for now the goal is to just run comfortably (though there will be suffering for sure) and still have enough energy after the race.
BTW, my target race is still 8 months away but and I'm trying to build up as I'm now running 21-25k trail races. Another question, is it advisable to insert like 1 actual race every month while I'm training for 50k?
I have listed some races in our area for the next few months and was wondering if people do the same thing where they too put races in their training.
My schedule looks like this:
Aug 20 - 24k Trail
September - Training
October 01 - 26k Trail
November 12 - 42k Trail
December - Training
January 28 - 30k or 42k Trail
February - Training
March 3 - 50k Ultra
Will this work? If yes, how would you insert taper/recovery weeks in that kind of schedule (if not to packed).
Thank you in advance!! :)
Thank you again for all those info. We cant really have it all, eh. You're right if the end goal is to go for the kill in the 50k race, i should treat my monthly races leading to the big event as training days as well and that i should treat is as cleaning up my form, play with my cadence, study my pre during and post nutrition, breathing and mentality. It will pay dividends come March 2018. I just have a road race yesterday, 21k so right after i post this i'll be running 10k to recover.
Lucky you for having running build in your system. 50k without running shorter distances prior is just suicide. But we are built differently, some can really manage the madness that is 50k. Hahaha :D
@Ruon your peak week, do you set it like 3 weeks prior to race day or more? :)
This looks great for a flat terrain kind of event. How would you play around with these numbers when you are preparing for a trail 50k with significant elevation? Where and how would you fit in hill reps and tempo sessions? While still maintaining weekly mileage..Not to mention cross training too..? Thank you!
Hi ran a few ultra marathons and I do a mix of road and trail and run 80 % of my runs at zone 2 heart rate . I mostly run trails on the weekends . I would do hill repeats Tuesday or Thursday would do a mile warm up and mile cool down though. I would cross train on rest days.
@@dewknow1315 Thank you!!!
I’ll try the 60 Mile week, let’s see how this goes.
Larry how did it go?
What about 50 mile week? How do you transition from 40 to 50... so you can get to 60?
My guess would be to gradually increase it by a mile every couple of weeks
What workouts are you talking about?
A "workout" is a structured, faster training session. A "run" is a base or recovery run.
how many miles should I be running for a 50mile ultra? Its next month, im currently running 55 miles a week
It's not that complex. Just add runs more and more when your body starts feeling like it can handle more. Then add easy weeks here and there.
and the 20 mile weeks?
your base mileage seems huge compared to the length of your long run?
The long run actually seems kind of long because of the 25% rule. (Long run ~25% of your weekly milage)
What does your shirt say??
"Consistency is my Secret Sauce"! It's one of our original running shirt designs: shop.spreadshirt.com/strengthrunning
i love your tshirt, where did u get it?
HhhHhha
Haha Diane good one
Diane Morrison hHaha 😂😂 good one
I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor ? I am training for a 5k competition and I do lots of HIIT (3 times a week)
Chris 1 poor treadmill.
I have a long way to go 😅
sunday is rest day
My schedule is basically this
M: easy
Tu: hard paced workout
W: medium distance
Th:easy
F: hard paced workout
Sa: Long run
Su: rest
I also have three pairs of shoes
1 for easy days, 1 for hard/fast runs, and 1 for longer runs that aren’t as slow as an easy run but aren’t as fast as an aerobic workout like a tempo
Dude same
Except for the shoes
Can i ever run twice a day? Like split up a 9 mile day
You can run twice a day but one should be easy for your body to regain.
I run on Monday 5 km Tuesday 8 km Wednesday 15 kms Thursday 8km Friday 5 kms and Saturday 15 kms /18kms /21 kms
and where are your rest days?
@@CanalSDR Sunday is my rest day ..sat is my long run. I wrote it wrong I wanted to know when should I schedule my strength training and recovery exercise
@@AlfredDsouza13 oh I got it. If I were you, I would take 2 rest days, where you could do bodyweight workout ( if you don't go to the gym like me). I have been following his suggestion to run 40mil and worked for me bc I could add strength workouts during my offs. My long runs are on Tuesdays 14km and on Friday 22km. On Saturday I run 11km and rest every Thursday and Sunday. On Monday I run 10km and on Wednesday 6km ( here I do my intervals training). I seek to not have junk kms so I follow this scheme religiously. I am training for a sub 5k but it's hard to keep up 15km/h for me
@@CanalSDR I love this schedule thanks a lot.
please send video also in hindi
Please do another one in km
why is the long run not going up
Devin Vennard Because the athlete is not training for an ultra but a marathon at max.
Can you show KM beside the miles for the rest of the world? Thank you! 😀
How many days a week should I run for a 25 mile week
Harrison Belanger you never want to stop running and run everyday
It depends if you have interval training in there as well, how well you recover, what you goal race is, etc. I run around 30 miles a week with interval training & tempo runs, and have found that 3 days is an absolute minimum, just to get the mileage. Four days is great for me personally
Julien Neel what I'm saying if you want to get faster you want to run everyday of the week trust I know what I'm talking about we are 8 time state champions for cross cuntry if you don't believe look it up
Caleb Brandon shut up fool
Wow I only run 3.5 a day
I only run 30 a week loll I’ve got work to do
Feel ya. Just got to 32 this week
Need to run a 9 min 1.5mile, any tips?
Savage FIT Blade run more
I assume your in the Navy. I'd just boost mileage to at least 30 and once a week 6-8 400s at 85 seconds. Should only take a few months with good mileage
It appears that the day after a long run is about 60% of the long run?
I would consult a calculator.
Who has the time 60 miles ~= 100 km per week? At 5 min per km pace, that's 9 hours of pure effort. Counting 5 min getting in gear and 15 min showering after each run adds another 2 hours. That's a total of 11 hours... You can't have a job and a family and do this. :(
If you’re determined, you’ll find time. I do mine in all in the morning at 0600am or earlier, depending on the distance
@@dooginator2008tx I hear ya, but do you have kids? Mine are 2 and 5. I'm already glad I can run 60K on a good week.
What about 20 mile week? :) I can't possibly run 40+ miles every week.
Half what’s in the video