I have been running around 60-70 miles a week for the past couple months with a high of 75 and a low of 60. Last week I ran 63 but am on pace for around 85 this week. Is this jump in mileage too much? I would like to work up to 100 mpw but I want to avoid injury. In other words, what's a safe increase to my weekly mileage?
Back off. Some people can go from 60-90mpw in one week and have nothing go wrong. These people are the exception. Many here will tell you of the 10% rule. This is a dumb rule as it is too low when your mileage is low, and too high when your mileage is high. I suggest increasing by no more than 5mpw when you're running more than 50mpw. Also, you shouldn't increase your mileage every week. If done safely, it takes a long time to go from 70mpw to 100mpw. Be patient. Several weeks or months at 70-80mpw is better than one or two weeks at 90-100 followed by injury.
about 40 to 50 mile a week.
-jerry lindgren
It's more about how you run the miles than how many you run. I went from 90 up to 120 within about 3 weeks because I just did 2-3 hard workouts a week and ran nice and easy on the other days. Doubles every day. It's really not that hard, don't let people scare you about how injuries will magically attack you after a certain number of miles. Just do it, eat a lot, and sleep a lot, and you'll be fine.
-jerry lindgren
"gerry lindgren" nice try tho, next time do your research
to go up if you have a good base but are running low mileage per wk---like under 20 mpw??
I would always do something like 50, 60, 70, 50, 70, 80, 90, 70, 90, 100, 110, 90, 110, 115, 120 when I did my summer build up. It was about a 3.5 month process and I would push on the days that I felt good and run negative splits ending with some 5:45-6:00 miles and on the days I felt crappy I would finish with 6:45-7:15 miles. The best thing you can do is listen to your body. Also remember some run better on high mileage some run better on lower mileage higher intensity. You have to find the mix that works best for you.
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