It seems like every one I talk to right now is training for a fall race…and I have to admit I’ve been bitten by the bug after laying off of racing for more than a year due to injury. I have a solid base of 20-25 miles per week of running, peppered with some cross-training and speedwork. However, I know that in order to put in a good performance – even for a 10K - I need to increase both my mileage and the intensity of my workouts. So, how do you do that without getting injured? Just follow these 3 simple rules:

 

 

1.     Increase Mileage Gradually
Increase mileage by no more than 20% a week. Successively increase by that 20% for 3 weeks, then hold steady at that mileage for a week or two before increasing again.

Example:

You are currently running for 50 minutes, 4 times a week:

Week 1: 60 minutes, 4 times a week
Week 2: 72 minutes, 4 times a week
Week 3: 87 minutes, 4 times a week
Hold for 2 weeks.

 

2.     Increase Intensity Gradually
Hills, speed work or tempo runs should be incorporated incrementally into your weekly workouts. Intense running should make up no more than 20% of your total weekly training. Don’t add more than one more intense training element at a time. This helps you keep track of how the increased stress is affecting your body.

Example:

You are currently running about 25 miles a week:

You will do a 4-mile tempo run as one of your weekly workouts or incorporate 4 miles of track repeats (16 laps).

 

3.     Mileage and Intensity Should Be Increased Separately
Increase mileage before increasing speed. In general, speed work should only be started once a solid base - generally, running at a steady pace for at least one hour at least once a week – is established. After several weeks running this schedule, then you are ready for some more intense training, following step 2 above. 

 

Now, for the hard part...choosing my goal race!

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Tags: training, intervals, speed work, getting faster, racing, mileage, intensity, intermediate runners