How many miles should you run a week? 6 rules to help you figure it out:
, you’re obviously going to need to log more weekly miles than if you’re training for a 5K. No matter the race distance, though, there are three main components to a cohesive running program, says Velazquez: a long run day, a speed day, and a recovery day.
“Speed training is where the body will shape and improve its running economy thus improving overall efficiency in energy consumption and oxygen utilization,” says Velazquez. “Interval training aligns specific speeds with specific intervals and set rest periods, tempo running is about maintaining consistent speeds over longer periods of time, and distance training is about getting the body used to impact and elongated performance.
While the bulk of your miles should be easy, aerobic-based miles, those faster miles get you to that point where you're clearing away the waste product in your muscles at the same rate that you're accumulating it, she explains, which will make your body more efficient come race day.when upping your mileage, you need to take it slow and allow your body time to adapt to the increased workload. Many runners follow the 10 percent rule—i.e.
It’s important to look at the whole picture when it comes to weekly mileage, and think about the kind of miles you’re running and how that will impact your body.When you’re following a training plan, it’s natural to want to hit the exact mileage that’s indicated—that’s how it works, right? “We always tell people to start with a plan, but that plan is not the letter of the law,” says Kann. “It's not like you're going to get a failing grade if you don't stick to that plan 100 percent.
“Discomfort naturally comes with training as your body adapts, but if you feel the pain on one side of your body and not on the other or if you’re dealing with some kind of persistent pain, that's a sign that there's some kind of imbalance at play,” she says. When in doubt, err on the side of caution and pull back your pace or take a rest day. No runner ever healed any kind of pain or injury by running more.
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