Debunking the High Mileage Myth | What You Need to Know

Running more is NOT the thing that leads to racing faster! How do I know this?
- Olympic 5k runners have widely varying training miles, but have similar finish times
-Top Ultra runners don't beat top marathoners in the marathon
Increasing milage can help out, but the curve flattens off very quickly on this, and so low milage runners see the most marked improvement. Otherwise, simply increasing your milage isn't going to magically move you forward in the pack towards Kiptum and Hassan.
By the end of this video you'll:
1. Understand what higher mileage really does in your training
2. Know how work with your mileage capacity and not screw up your training
3. Feel ready to use mileage to unlock your performance
_________________________________________________
Resources & Links
► RUN ELITE Book 📖🤩🧠 (US): www.amazon.com/dp/B0CFCZF65L
► RUN ELITE Book UK: www.amazon.co.uk/dp/B0CFCZF65L
► Subscribe: / @runelitecoach
► 3 Training Principles of Elite Runners Webinar: www.andrewsnowcoaching.com/we...
► Join the Run Elite Community on Facebook:
/ 51506. .
► Find me on Instagram: / runelitecoach

[@swaggermcyoloftw6663]

Andrew, i just want to thank you for the advise. With the help of your book and your videos i was able to improve my 5K from 18:17 to 17:12 and my half from 1:26 to 1:21! After long injury im only back running since 11 months, run the most k's/week ever and had not one break 👌🙏

[@runelitecoach]

Wow! Amazing! :) Thank you SO much for posting this. It's results like this that make this all worth it. Good job. Please consider leaving a review of the book on amazon runelitebook.com/review I've added you to the thank you credit roll for our next video too, for gettig the book. Thanks again for your support Book here -> www.amazon.com/dp/B0CFCZF65L

[@swaggermcyoloftw6663]

@@runelitecoach I will leave a review :)

[@korethoe262]

I'm going to try a 700 mile week to run a 4 minute marathon. lol.

[@runelitecoach]

At 390 miles per hour running you’d have some serious issues grabbing water from volunteers. You’d be unable to make turns without breaking an ankle, and your acceleration would cause gastrointestinal distress which would leave a trail of poo for all in your wake. Please slow down

[@centimetress]

​@@runelitecoach😂

[@feetindagrass]

😂

[@zacsborntorunrunningadvent3441]

Arthur Lydiard experimented with 400km a wk for 6wks...but got too tired 😂 . Between 7-13hrs a wk running yields great improvements longterm for most runners. Cheers

[@ankitaggarwal028]

😂😂😂

[@76Aston]

First, a couple things you said that I agree with: (1) higher mileage does have a diminishing return benefit; (2) runners should aim for a 'triphase' approach to yearly training. However... a couple points I'd like to make. All events from 1500m up are mainly aerobic (even the 800m is 50% aerobic). Developing that aerobic base to the best of your ability is, therefore, the key component of reaching your potential. Volume is how you develop that base. So, how high a volume and what should that volume consist of? Having run competitively for some 55 years, this is my take: increase your volume slowly until you find a monthly mileage you can run consistently without incurring injury. For the vast majority of your training, run slower... a lot slower (what I call "gentle running"). Run for time rather than distance. Run hilly routes at least once a week, but keep the intensity down and focus on form, not how fast you can get up the hill. As you get close (i.e. 3-4 weeks away) to your goal race, introduce more specific training: tempo runs, hill repeats. But remember... intense speed work is not going to help you run faster in an aerobic event! Here is a personal anecdote to illustrate my point: A training partner and I used to run a particular route that had each km marked off. A few of these km's we would sometimes push hard. We were both pretty fit and had been doing 10K/Half speed work as part of our seasonal training for several years. Eventually, I got injured...for a long time. So I adopted a program of very slow running. But a lot of it. My mileage went up and the intensity went way down. In essence, I was jogging. After doing this for many months, I went for a run with my training partner again... on our old km-marked route. Just for fun, we tried running the same km's fast. I was amazed that my split times on these km's were exactly the same as my fastest ever! Go figure. No speedwork, no "race-specific" training, just dead slow jogging for months... This is the power of mileage and developing your aerobic base. Several weeks later, I did a 23-km out-back run with him. On the way back, we started picking it up...and up. At first it was hard to run fast. Then the neuromuscular memory kicked in, the aerobic engine I'd unknowingly been developing began engaging, and I left my speedwork friend in the dust. Food for thought...

[@finnlangenbach5501]

Thanks for sharing your experiences! Its often more worth than a lot if running science

[@Gladiator23-34]

Thank you Aston for sharing.

[@sisternaldo]

so mileage matters right? And ive to keep running gentle for hours so i can increase my aerobic base and perform..!?

[@jarent2999]

I like the pyramid graphic but one problem with it is that as you increase your mileage, even with slow EZ Miles, your base EZ pace gradually gets faster. There are dominishing returns, but it seems for a half marathon running 85-90% ez miles and 10-15% miles as threshold runs at about 10k pace has worked. I’m getting there…

[@xuchenglin6256]

LOL... I guess the point here is, for an elite runner, his/her VO2max (as max aerobic capacity) has long been reached his/her genetic ceiling by the age of 18 or 20. While almost all the amateurs, unless you are running 2:30 or something, is nowhere near his/her genetic ceiling. So the pro's VO2max is a static number, you work within that number. While the amateur's VO2max is a rolling number that "grows" with training, you work "with" that number. A lot of elite runners and elite-runner-turned-coach failed to recognize this fact, because they reached a very high level at a very young age, all their experience is downhill from there. Since the VO2max at genetic ceiling will stop improving, all their breakthroughs has to happen somewhere else, it's either a higher Lactate Threshold, or a higher Running Economy. Speedwork and LT work makes wonder of that. That's how the pro's experience comes from. However, a 4:00 marathoner is almost definitively aerobic capacity limited, speed work is useless. Just think about it, 4:00 marathon pace is 9:09/mile or 5:41/km, then how fast should your "speedwork" be? 8:00/mile or 5:10/km? That is NOT speed work, it's just faster jogging. Just with normal training their now "speedwork" pace will very quickly become "tempo" pace then become "easy" pace, just as with the improvement of VO2max as of max aerobic capacity. That's how amatuer runners becoming faster. They become faster simply by raising the aerobic base. That's different from the elites. I myself experienced similar things. Last year a sub 25 5k is something that's fast, sub 23 is like a PR. While now I can do 20:xx 5K in a long interval or part of tempo run... That's a huge improvement, but what did I do? Well... Nothing... But just run everyday... (life, weather, smog... they will get in and give you natural rest days). I did no speed work, very little tempo run (always when feel too good that base run becomes tempo at end), skipped most of the intervals my watch suggests (because it's really HARD), but just consistent running. And my mileage is very low... about... 30-40 km/week. Sometimes 20km something, but almost never exceeds 50 km. I guess yes speedwork will do me some good in short term, but that good will soon get surpassed by the base aerobic fitness improvement. The old "speedwork" become new "base", so what's the point of doing "slow" "speedwork" here?

[@codykapitzke4413]

Another great video! You’re right it’s not the weekly mileage that matters the most but the quality of your workouts, and training. I watched one of your videos on strides once and since I started doing them I’ve been getting faster in the last month just by adding some strides to my easy runs.

[@runelitecoach]

Amazing! Yes it can be simple if you have just a few great tools. Have you read the book? It’ll take this and times it by 10 www.amazon.com/dp/B0CFCZF65L

[@melissagrace3973]

I enjoyed run elite your book so much! I’m very excited to use your training to try to qualify for Boston next year. Thank you for getting me so excited and to feel like this is possible with the training you outline in your book.❤

[@runelitecoach]

Thank you @melissagrace3973. Please consider leaving a review on Amazon. I'm so glad you enjoyed the book. We do have a program designed specifically to get runners their BQ. It's called the Boston Academy. During our beta launch of it last year we had a 1000% success rate. email me if you want info. it's currently on a waiting list, but I can send you details over email. [e-mail]

[@mightbeanybody]

!!! Just discovered your channel.Half way through watching this and you mention your book, I ordered it yesterday, talk about coincidence. Can't wait to discover more.

[@runelitecoach]

Awesome, enjoy! And welcome to Run Elite

[@gilgaviria1]

This is great quality! Thank you for sharing! Keep it up :)

[@runelitecoach]

Thanks, will do!

[@PatriciaFerreira-qj9ge]

Finally I very simple and objective video about the structure and specificity of training😊 It's going to help me. I'm starting today my training...3x6km at slow pace, 1x10km and 1x(400mx10rep). I will follow your work💪🙏

[@runelitecoach]

Glad it was helpful! If you don't have my book yet, it'll spell this out for you in minute detail on how to do it. Keep it up!

[@MrTsinobmort]

The click bait title made me think you’d say something dumb or faddish. I checked it out to see if I should set my feed to ignore, but NO, you have great advice and agree with the most well researched and accepted practice. The thing is, you explain it really well and make it simple to understand. Definitely subscribing to this channel and will check out the book.

[@runelitecoach]

Haha. Thank you. The titles aren’t designed to make you click and then not deliver. They’re made to get you to click and then deliver! lol. Glad you enjoyed :)

[@calvinshannon4361]

Bro this is actually awesome information, love the way you present it.

[@runelitecoach]

Thanks man. Appreciate the support

[@McD09Msa]

Mate, this knowledge is tops. Cheers 👍

[@sebastianestrada4690]

This is an incredibly good way to visualize what you are explaining, , kudos!

[@runelitecoach]

Many thanks!

[@runelitecoach]

❤❤ Grab your copy of the #1 New Release - The Run Elite book 📕 here www.amazon.com/dp/B0CFCZF65L 🎉🎉

[@sylvainhyais8166]

Hello from France ! One of the best videos on running I 've ever watched! Yeah mileage is very important but it' not the whole story. You explained it so well...Congratulations mate! Where do you come from ? Colorado?

[@runelitecoach]

Glad you enjoyed it!

[@bui340]

You make the best running videos!

[@runelitecoach]

Glad you like them! Thank you for watching

[@oneaweekmulti-sportclub8230]

This was brilliant! Thank you!

[@runelitecoach]

You are so welcome!

[@JeremiahMaestre]

Really good video. Thank you for this.

[@runelitecoach]

Glad you enjoyed it!

[@ankitaggarwal028]

Love the content ❤

[@runelitecoach]

Thank you :) It loves you too

[@ALRUMIE]

Best ever Video, I watched it 3 times to really understand. Its really helped me. Done SUBSCRIBE, awesome content All the way from MALAYSIA

[@runelitecoach]

Love it! 😍 thank you. Glad you enjoyed. You’ll enjoy the Run Elite book for sure

[@jobcovey8741]

As a conservative minded runner, I have my suspicions. You stated higher milage won’t necessarily yield faster times at at extreme distances. To counter that, I would ask, what about college and Olympic middle distance runners? Often times 1500m runners will run 18 mile long runs. What about marathon world record breakers? The recent record breaker Kelvin Kiptum, runs as high as 180 miles a week, and Eliud Kipchoge running as high as 136 miles per week. I guess my question is if high weekly milage and high mileage long runs don’t at least play a huge role in a runner’s speed/endurance, then why do professional athletes do this? I do appreciate new perspectives, but would like to challenge their reliability before implementing them into my own training program.

[@thorgod0824]

It’s more like total training volume, (I’m a college runner as my credentials). So basically people have a misconception that your body knows what a mile is and develops based on mileage but it dosnt, it develops based on volume that causes adaptation. The reason some pros run less mileage is because they bike or swim for hours so the total time aerobically training is the same or similar. The reason you run more mileage for longer races as a pro is because the workouts are less intense so you can do more mileage. For example a marathoner can do 18 miles at marathon pace in a workout but a 1500 meter guy can only fit at most 3 miles at 1500 into a session so he’s not gon cool down 15 miles to even it out. I hope this helps

[@hawkf9199]

As thorgod stated it's aerobic volume vs milage. The ultra endurance athletes are doing more than just running, cross training is helping with the volume at the same time it's helping different muscle groups and taking pressure off joints. This is swimming, biking, mountaineering, cross country skiing that these athletes do besides running

[@lmpendingdooom2265]

Most professionals have many years of professionally-coached training and physical preparation under their belt that makes higher volumes safer than for the average joe. Also, as a top athlete, a 1% improvement due to added mileage is very valuable whereas for most people it’s more useful to focus on things that provide greater increases in fitness. For top 5k runners, 100+ miles a week isn’t a crazy grind, it’s merely another week of training whose volume is something the athlete has carefully built up to over years, and therefore has confidence over his safety at that volume.

[@lmpendingdooom2265]

Most people would benefit more from proper training quality and structure, or simply a freaking mental coach (major boost to almost anyone’s game). Seriously, people are doing too many important things wrong to be worried about mileage. It’s just another excuse when the results don’t match someone’s hopes

[@runelitecoach]

Good questions. 1500m runners prove exaclty what this video is stating, that to run FAST, you must run FAST. And so 1500m runners generally have much lower mileage than their marathon counterparts. ---- For the marathon, i didn't say that high mileage isn't advantageous, but you bet your bottom that Kiptum isn't running 180 miles per week at 9:00min pace. He puts in the speed work for sure. ---- For your third questions, the video answers that in full. Elite runners run more mileage in large part because it allows them to do higher level workouts. 25 mile marathon pace runs are routine for many, and good luck doing that if you 're not already a high mileage runners. High mileage is the prerequisite, but not the cause, of high performance in distances up to the marathon and even beyond. Thanks for challenging the statements I made. The answers are stated here above.

[@toasterboy708]

Superbly explained and demonstrated.

[@runelitecoach]

Thank you :)

[@beachnap]

Hi Andrew, thanks for this very informative breakdown. I was wondering if you could make a video explaining why some beginner-intermediate runners develop significant musculature in their legs when most elite runners have very lean legs with low muscle mass? It seems like the more I run, the bigger they get! But yet having calves that would make a bodybuilder blush hasn't translated into being super fast. I keep being told by coaches and PTs that I need to supplement my training schedule with 2-3 strength workouts, as well, and I worry that getting even bulkier legs will slow me down.

[@runelitecoach]

Good question. You don't need to worry about "bulking up" unless you're doing hypertrophy training. Running won't bulk up your legs. Even if you do gain muscles, you'll burn fat (assuming you have a high carbohydrate whole food diet). You want to use a protocol when lifting to build strenght, instead of hypertrophy. If you have my book, there is a video training bonus included with the book that takes you through weight lifting for strength instead of hypertrophy. You can't spot-reduce thouhg. Meaning that you can't "think out" your legs without thinning out in general. So you may want to just focus on running a bit more, nice and easy, and eating a plant based diet. That'll do it. Any residual bulk on your legs would just be because it's genetically distributed that way. But don't fret, that's not likely the case, it's more of a diet first and training second thing. Hope that helps :)

[@tylerhill40]

Smart simple visual information. Thanks.

[@runelitecoach]

Glad it was helpful!

[@theunknown21329]

This is true in my exp. I used to run 65-70km/week. Although I didn't get injured or overtrain I didn't see any improvements. Now I am 40-50k. PR in every distance. Got caught up trying to simply run more. I'm sure as I progress more, increase in volume will yield benefit but I'm not there yet.

[@stevelafler]

This resonates. I'm 3 weeks out from a BQ attempt, averaging about 35mpw, doing specific long run and tempo workouts. A few years back I was at 60mpw. Ran a BQ -16min marathon, but also encountered typical plantar fasciitis and achilles problems. Now, running smarter and more specific workouts. We'll see how it goes!

[@deriusbrown25]

Hope you get it brother

[@runelitecoach]

Go get it!

[@yahinkie9532]

How’d you do friend?

[@fleetze]

This where I'm at as well. I was doing some 50-70 mile weeks slogging around at 10:00-10:30 minute snails pace miles. Easy run was getting slower as the mechanical load plus the cumulative stress from a hot humid environment were simply too much. Balance in all things. Can't just add more easy miles and expect magic. You add mileage when it makes sense. Hit the right kind of stimulus at the right time to get the most response most efficiently.

[@clarity2115]

Good advice on the monthly miles. I started going based off that a few months back, one month I had doubled my average miles and ended up getting sick & injured, lol. So I stuck with that method ever since 😂

[@runelitecoach]

Nice job. yes monthly miles is a better indicator of consistency than weekly mileage for sure.

[@zacsborntorunrunningadvent3441]

Very thorough presentation, welldone. Theres a caveat that some runners will be able to do a decent marathon say 3:15 without anything more than 1 sub threshold run with 5miles @ m.p +10sec/mile and the rest between easy & steady. 50-70mile wk with 90% in zone2 can build a great foundation that can generate improvements for years. As you say specificity does matter too. What we often see is fun runners around the 3:45-4:30hr mark training too intense and not running enough miles at fat burning intensities. Cheers

[@runelitecoach]

True true. I myself am an ultra runner and could probably do a marathon right now in under 3:15 no problem, even though I'm doing only easy running currently. But just because someone can get to sub 3:15 on easy running doesn't mean that they can't run....say, 2:50 with appropriate speed development. In fact, that's needed. I can run 2:55 with some moderate speed development stacked on top of even LOWER mileage than I'm running now. So using an absolute time on the clock isn't a good way to show if a program is working well or not. As who is to say a given athlete couldn't have run even faster? I agree that most running at an easy pace, with 10-20% at a very fast pace, is a great foundation. Yes. That 10-20% of speed though is VERY important

[@zacsborntorunrunningadvent3441]

@@runelitecoach great reply & I also agree with how you've framed that. Happy running & I look forward to catching up on your other great fun content, cheers.

[@jonathanplays1596]

great video!

[@runelitecoach]

Thank you 🙏

[@RyanLongP]

Thanks for posting this. People get so caught up in the 80/20 "rule" and "Zone 2 training" that they completely disregard the fact that what we're actually aiming for is high-quality mileage. You can still do great workouts and run fast race times at low weekly mileage, but like you say, maintaining a higher mileage base gives you access to even better workouts. But the goal is the better workouts, not just garbage miles for the sake of miles.

[@paxundpeace9970]

The 80/20 rule is good guidance still you can jump from 40 km a week with 8 km of effort to 60km per week with 12km effort. You can move up mileage for workout sake. Still you can see it as point to balance your training around. Not doing tonmuch intensity in a week. Still other rules apply. General Zone 2 running is good but you don't benefit much beyond running 4 times a week without other Training stimulus. It doesn't change speed or pace you can access either.

[@runelitecoach]

Well said

[@runelitecoach]

Also, well said, 80/20 is good guidance for the majority of people, because it gets people to stop running so fast all the time. Or at least it aims to, but most people very much failed to do this. My channel is about getting to peak performance for the individual who wants to take a deeper dive.

[@jarsa27]

Awesome video 😎👍 Thanks. Am still chasing-struggling with my sub3 marathon goal. 😅 3:02 PB 2021 last 2years difficult now i try weight training and lower mileages more strenght / speed quality.. keep my mileages around 45-50miles week 😎 am not get injured to run high mileages but i feel like some deep fatigue so i been run better / faster with less volume. My higher mileages been 60-70miles per week but i haven’t actually noticed any different compare to 50miles week only more fatigue. 🙄

[@gcklo]

It really depends on the individual who may or may not respond to higher mileage. You can’t make it once size fits all

[@runelitecoach]

Sure I can. Simply running more isn't the best way to to maximize your speed. if it were sprinters would train as distance runners do. That's far from a "one size fits all" training plan. It's a statement of priciple. Running longer can help your races, for sure, but it's not the main/only metric to be evaluating, and when does to the exclusion of other kinds of development (such as race specific pace training) it isn't likely to produce the best result an individual is capable of

[@Clift0n]

@@runelitecoachyou sound like a runner that run 30 miles a week and claims to be a “marathoner”

[@pablovazquez2171]

@@runelitecoachhuge mistake people are just not willing to put in the effort so it is easier to dismiss the fact that higher millage makes you more elite that’s it. I thought I had reached my peak at 80 mpw a while back but I’ve been on 110+ for over 6 months now and the difference is quite noticeable.

[@carljackson3637]

Great video! I have wanted to up my mileage many times in the past, but my body usually tends to start breaking down at around 50 miles per week. That being said miles aren’t everything and I just PR’d my marathon at 2:46 on around 40 miles per week mostly easy running. It’s just ridiculous how it still bothers me that I don’t run more miles than this.

[@runelitecoach]

Great time! Wow! Off of only 40mpw I didn’t think that was very likely. If you want to run more, I suggest that you focus first on diet. Second on running slower for your easy runs. But diet is key in sure. Email me if you’re interested in coaching in this. It’s the most important part of performance for sure

[@bigbattenberg]

Great achievement! I'm not as fast as you but definitely not slow (at age 50). I have never been able to do high mileage, it wears me out too much and I simply can't run fast on high mileage. Now I do only one long run per week and two interval track sessions. On the uneven days I usually do calisthenics training for upper body and core. This has proven the best regime for overall feeling good and performance. I want to add more running and jumping drills to achieve better overall mobility especially hip mobility.

[@carljackson3637]

@@runelitecoach I actually started seeing a nutritionist not too long ago and have some deficiencies I am working on. My body was in pretty bad shape from a nutrition standpoint. Hoping to see how I feel next training cycle leading into my next marathon.

[@lilitalia777]

The pyramid visual was really helpful - thank you. I'm a newer runner ( < 2 years ) but into fitness & lifting for almost 20. Hard lesson learned was that most of that didn't translate to being a faster runner OR my body able to sustain 50-60 mile weeks. I want to run a sub-4 marathon, train 50+ miles a week, even get into ultras, etc. but I know I know.. too much too soon. How does one do this PATIENCE thing without going crazy?! 🙃

[@runelitecoach]

Seriously, a good question. But it's the same with anything. Patience requires....well...patience :) Just do what you can do, without injury, and the best advice to make the quickest gains possible is to be consistent with your training. Do a moderate level of training, every week, month after month, year after year, and you'll be lightyears ahead of those who train "hard" for 2-3 months and then get hurt or burnt out, or who are inconsistent. Just be consistent with mileage and strides, and you'll be where you want to be in no time.

[@xuchenglin6256]

You don't need to do 50+ miles for a sub-4 marathon. Running is quite self-limiting in terms of TIME because of the impact nature of it. Your body simply won't let you training for prolonged time to let the aerobic adaptation to happen. From what you say it's almost clear that's your aerobic capacity or VO2max is limiting you. In order to fix that, what you need is a lot of TIME doing base aerobic training, which is impossible if all you do is running. But you can if you cycling. 50-60 mpw is a LOT in running community, not because it's a LOT aerobically, but because that's what we can take skeletal-muscular-ly. 50-60 mpw is just about 8 hours/week, in cycling community that's called "time-crunched" and it's the bare minimum if you talk about "training". From that perspective, when compared with cyclist, almost all runners are "under-trained" aerobically. So if you want to quicken this "PATIENCE" time, you need to lift that limiting factor. That means simply add more aerobic dosage but not in the form of running. If you are serious, DO a lot of cycling, start from 2 hr (that's already much longer than your "long run", think what this would do to your aerobic adaptation), work up to 3-4 hrs. In this way your aerobic adaptation will be much much quicker than running alone, simply because more dosage. In your case, because you are VO2max limited, so with the improvement of your VO2max, you'll find that you can run much quicker even though you didn't run much at all. Another factor is, remember your marathon time is 4 hr, how can you be good at a 4 hr effort if you never "run" 4 hr now and then? You don't do 4-hr running training because your body can't take it, but when cycling, you can. That's basic for every cyclist. If you can do a 4 hr aerobic effort comfortablely, all you need for that marathon is just to hold on. Along with the much higher aerobic base, you'll be much quicker.

[@user-gc7co9rg5m]

Hi from Uruguay. I get book the last week and i'll use for my Next Year of training. I ran my first marathon in september 2023 in 2:36 following a Jack daniels program at age of 37. I'am sure that your book help me to broke my PB. Thanks for share your thinkins.

[@runelitecoach]

Glad you enjoyed the book. Thank you.

[@JohnSmith-rx2uv]

Fantastic insights Thank you

[@runelitecoach]

Welcome. Thanks for tuning in

[@tortoisewhisperer1580]

Read Arthur Lydiard and study his method. Basically all of his runners from 880 and up trained as marathoners in an initial phase, then they developed whatever speed existed over months and weeks of stamina/interval training leading up to a major competition. The difference was back then people did not race and/or compete year round, they trained for a season. Starting in the 80's running went 'corporate' with more money involved, runners starting going at racing and training all at once, year round because there were financial incentives. And often those eventually those became hurt and had to try to manage their injuries. The Lydiard method is about the ORDER of the different types of training and how to put them in the right sequence to get the best performance. There was a book called 'The self-made Olympian' by Ron Daws which has a pretty good description of the Lydiard method. Ron Daws was an average high school/collegiate runner who followed the Lydiard method post college and ended up making the US Olympic team in 1968 (Mexico City).

[@runelitecoach]

Lydiard training was very solid! It basically built up an aerobic foundation, then cashed it in for speed. Then raced. It still works of course, but it's been improved upon over recent decades. What i call the Triphasic Model, uses the same principle, but it builds speed along with endurance, and just ramps up the specificity over time. That's how many of the greatest of all time have trained in the last 2 decades. You can read about it in the book "Run Elite: train and think like the greatest runners of all time". Thanks for the mindful comment

[@nolanmckennaruns]

Also the super elites numbers are inflated because they’re so much faster but their time on feet isn’t that much more.

[@Kelly_Ben]

As a slow runner, I feel this! I put in the same TIME as faster runners, but with a lot fewer miles.

[@laurainthehaute918]

Always learn so much. Love the chart but laughed, too. (I’ve done that Sun followed by Sat long run total. Weekly mileage cheats 😂 “story time.” False but fun mileage. Month totals tell the true story).

[@runelitecoach]

It's not a cheat! lol. YOu actually ran that mileage in a week. But it's just less representaive than a whole month. you did it though. It counts! :)

[@robertrunner8427]

As ever a very good video, as an ultra runner doing races 100k + with usually a lot of elevation gain, i would love to see some videos about training for an ultra, or can i get this out of your book, have the feeling its written more for marathon or shorter races...in any case thank you for the informations

[@runelitecoach]

I’m an ultra runner myself. Just did 100 miler last week. Up to 200 miles. I hear you. Ultra training is even more simple. I’ll make more videos on ultras in the future. But ultras are a bit more of an art and slightly less of a science. So ultra videos tend to be about nutrition, basic running strategies, and mindset. A bit different. But my personal passions for sure

[@gauthierperrod4958]

If there is a lot of elevation, chances are youre going to mostly walk. So walk a lot, and probably dont bother running uphill 🤣. CCC winners (male and female) didnt run during the main climbing.

[@davidPeircejr]

What a great video ❤

[@runelitecoach]

Thank you!!🙏

[@expatadventureturkey9324]

I’m trying to find that balance as someone who enjoys Ultra Trail Racing, 65km 100km….with that said finding the balance of weekly milage time on feet is the science project 🥴 Please add a video on Ultra training for trail, love to hear your thoughts….zone 2 vs zone 4 workouts and how hills play a role and time on feet when training. Thanks in advance 🤙🏽

[@Kelly_Ben]

Same, would love this! I've got time on feet in the bag, being a farmer, but I'd love his take on speedwork for ultras!

[@joshschoenick]

I really appreciate the prism in which you presented this. A running plan is % based. 20-30% long run, 20-30% high intensity, etc. Then thinking about how to apply specificity. So when you ran more miles but a smaller percentage of those miles was specific to the race pace of your marathon you had a lesser result than when you lowered miles and increased your intensity. That said, your injury risk was higher during your lower mileage build by definition based on how you laid them out. Yet perhaps you simply didn’t optimize your higher mileage workouts to have same relative intensity. My question is, in hind-sight. From a relative stand point. If your body was able to sustain the higher percentage of specific work at the lower mileage, wouldn’t stand to reason you could have done the same relative amount of intensity in your higher mileage build, stayed healthy, and crushed your goal? One other note, your lower mileage second build had the physiological benefit of strengthen your body from the previous high mileage build and building capacity.

[@RyanLongP]

One of the reasons "critical velocity training" was so popular a few years back is because you can improve your lactate threshold just as much with CV training as you can with tempo/threshold training, but with fewer overall miles. So, yes, it's better to get the same benefit at lower total miles if it is possible to do so. One thing these discussions often omit is the importance of an endurance "base build" prior to the beginning of the training cycle. That endurance base phase is when I think it is appropriate to do lots of long, slow miles. But nobody should do the bulk of their training that way. That's a 1-3 month period, after which you leave it behind and focus on quality workouts IMHO.

[@kaprun23]

very helpful, thanks

[@runelitecoach]

Welcome

[@andrea_0707]

Hi Andrew! I’m training for a Half Marathon and i’m not quite sure how to progress my mileage in my long run each week. I have 10 weeks to train and I’m just getting back into running after resting and recovering from cold and rhinitis that went about a month. i’ve trained before that for 5 weeks consistently and was able to run 10km in my long run. Can you give me idea how I can increase my long run distance each week that won’t harm my body in preparation for a half marathon? Thank you! What you’re discussing in this video is interesting and im also curious if i have 10 weeks to train, is it necessary for me to be able to run half marathon distance before the race itself? I just want to be able to run the race and have a good experience through preparation. im planning to run 3-4 days a week focusing on endurance, strength, and speed, and progressing my distance.

[@bilgyno1]

Makes a lot of sense, and what it means to me is that mileage should fit with a couple of things: - ambition: what distances do I want to train for and what time do I want to achieve? - my general fitness and history of building up training volume - my ability/willingness to commit the amount of time given other aspects of life As for the first, it makes sense to me that if I have a certain goal distance and time, my body would have to be used to running at that required pace and distance. So let's say I want to achieve 10k in 00h40', I'd have to do at least 10 km's a week at or under 4 min pace, eg as part of intervals and tempo. If I need to do 75% of my mileage easy, then I'd need at least 40 km per week to have balanced schedule (30 km easy, 10 km speed/tempo). Provided I build up to this mileage in a proper way, and allow for sufficient time to achieve the goal. Does this 4X formula make sense as a rough guide? I figure for shorter distance runners there's benefit to having a higher somewhat higher factor, but I also imagine that strength training becomes more important together with mileage there. The second and third set the boundaries for what could be achievable goals.

[@NYTROOPA]

I worked up to 55 miles per week using 80/20. I’m 46. I started noticing that I was slowing down and my legs were constantly sore. A few weeks ago I decided to drop my easy miles and replace them with the elliptical at the same heart rate but keeping my long run. I also worked in an extra tempo run per week if I’m feeling good if I’m sore only 2 tempo/threshold per week. My times have gone down much more quickly. Last tempo was 10 miles at 7:10. Long run 14 miles at about 8:45. Weekly mileage at about 30 right now and my legs feel much better.

[@runelitecoach]

Nice job. Most runners who try 80/20 are still running the 80% far too hard, and they’re not running the 20% fast enough.

[@NYTROOPA]

@@runelitecoach Thanks! Buying a chest strap and checking my ego has helped. Easy run HR 130-135, I’ve separated tempo 155-162 and threshold 163-170. For my whole life everything was a threshold run. Every day. I would rarely look forward to running and be burned or injured after a few months every year. Then just stop and start over months later. I now enjoy running and five months is the longest I’ve ever run consistently.

[@19Kamau79]

My issue at age of 44, there's no easy running for me, all running feels hard according my heart rate, stopped distance running and started run/walk approach for middle distance being now able to clock 400m (58,61) 800m (2:13,39) 1000m (2:55,97) ..it was very challenging to do sub20 5K and sub4 marathon as I have zero gift for aerobic endurance. If I would do theoric "easy run" I try to pace 50% speed of my 1000m PB or slower, basically 6:00/km which isn't feeling natural for tallish 187cm dude.

[@PrayEndureLove]

When did running become so complicated?

[@runelitecoach]

When we created a sport out of it with various levels of competition, different surfaces, different, terrain, different competition levels, and standardized distances The act of running itself can of course be as simple or complex as you want. But if you want absolute peak performance, just like anything else in life, it is a deep endeavor.

[@aneequeable]

Would your book be available on Google Playbooks at anytime? Unfortunately, I cannot get the book from Amazon in South Africa

[@runelitecoach]

Email me and we can find a way to hook you up. Do you have kindle? How about audible? Email [e-mail] and we’ll figure it out.

[@scottwilliams7395]

I’m curious how much time or pace is involved with increasing weekly mileage. For example, if you take a runner who averages a 12:00 pace vs a 10:00 pace. Every hour of training, the person doing 10:00 pace is going to do an extra mile in the same amount of time. If they are running 10 hours a week, they increased their mileage by 10 miles without increasing the amount of time. A 12 mile run for someone at 10:00 pace does it in 120 minutes (2 hours) while someone at 12:00 takes 144 minutes (2 hours 24 minutes). Would time be a factor when it comes to covering more miles?

[@runelitecoach]

Good to hear from you, Scott, I think you’re my friend Scott from Asheville, who lives in Oregon now, yes? Either way it’s a good question and the answer is to improve aerobic capacity. It is dose respondent based off of time exposure. So running a slower pace Doesn’t matter provided that the time is spent training is the same. But most runners log their training miles, not their training time, so if you are to log your training miles, then running slower actually gives you a greater time exposure, and is therefore superior for aerobic development, and because injury risk is lower, you can do more miles, and more time. So it’s doubly effective.

[@bui340]

You're making knowledgeable videos

[@runelitecoach]

So glad you’re enjoying. Thank you

[@OCJoker2009]

I like the fact you don't dismiss the element of genetics. It is a factor that you cannot control but rather take advantage of it. Not a huge fan of Kipchoge's modo "No human is limited"...well actually we can't fly; only birds can so that was easy to disprove. Birds are evolved and built to fly. We are built to walk and run for the most part. The variance of speed ability is heavily genetically based + hard work.

[@runelitecoach]

Thanks for your comments! I do actually agree that no human is limisted. Can we fly? I mean...that depends. We do fly, in planes, wing suits, in the water, in our dreams, perhaps after we die...the list goes on. We base jump, hang glide, and I'm not sure we've found the limit of human potential. Take that for what it's worth, but I think that we can literally do anything as long as we remain open as to the "how", and "when".

[@runelitecoach]

Thanks for your comments! I do actually agree that no human is limisted. Can we fly? I mean...that depends. We do fly, in planes, wing suits, in the water, in our dreams, perhaps after we die...the list goes on. We base jump, hang glide, and I'm not sure we've found the limit of human potential. Take that for what it's worth, but I think that we can literally do anything as long as we remain open as to the "how", and "when".

[@trofee8]

Does a standing working job of say 40 hours a week effect recovery a lot compared to some one who sits on a desk? My highest milage ever was only 40 ( mostly interval) and still able to defeat runners with way higher milage.

[@CruelEvisceration]

I've been using 130% of ftp for short duration (1-1.5mins) intervals followed by 50-60% of ftp recovery (2.5-3mins) for 2-4 rounds as a warm up before doing my vo2 max sessions. I had assumed it was a localized muscler adaption as opposed to a cardiovascular adaption and so was heart rate was irrelevant during the intervals. I find that after 2-4 my heart rate starts to climb so when i move into the vo2 max intervals at 105-120% the majority of the interval is right around 95% max heart rate with a moderate muscular effort.

[@Ben-yw8be]

What if you do a low mileage approach but do very specific workouts that target race specific demands. If I run a 20 mile long run once a week about 15 seconds slower than marathon pace and not run the rest of the week, would that accomplish the same thing? I know a runner who is a 2:50:00 marathoner who only runs about 30 miles max per week but his runs are 100% specific to the marathon. He runs his daily runs 90-100% of marathon pace. So the breakdown of his training is actually 100% specific and 0% non-specific. He would run 5-6 miles per day and once every 2 weeks he would do a 10-15 mile long run at 90-100% of MP. His training looks like this: Mon-Fri: 5-6 mile at 90-100% of MP. Or Mon, Wed, Thurs: 5-6 miles @ 90-100% of MP. Saturday: 15 miles @ 90-100 of MP.

[@runelitecoach]

It doesn’t work very well. If you’re running low volume, you can’t do a high volume of specific workouts. Either you’re limited by how big those workouts can be, or you’re running too many of your miles hard, and your risk of injury, burnout, or plateau is very high. I don’t recommend it, and it’s not how any elite runners over any distance train.

[@reyskywalker8746]

I went from 25-35 miles a week over my freshman year and I jumped from 5:45 in the mile to 5:11 and a 19:37 5K to 17:35 by September of sophomore year. I’ll be gradually increasing but I’ll think I’ll cap it at 60 per week as a senior. I think having a balance between what you or I may think is too little. Having that balance will help a lot that way you don’t feel like you or I or runners alike don’t have to keep jumping between certain mileage weeks

[@runelitecoach]

As a HS runner, the best thing you can do is to think about just being consistent over the long term. No rush. Even if you took another 4 years to get to 60 and hold it, you’ll do very well. Go as high as you want now but in my own experience pushing too much in HS led to injury. My body wasn’t able to handle 50mpw EVERY week until I was in my mid 20s. And I wasn’t able to run 70mpw EVERY week until my late 20s. Now I can easily bank 80-120 and it’s no problem at all, no injury, no fatigue but it took a long time to get here. Granted I was a late bloomer perhaps you can do much more. But if you can’t maintain a level of mileage for months at a time, it’s likely too high

[@peterjames1088]

Consistency is key and continuous improvement. Although improvement is not linear training should be with different focus on each phase. Routines can create weakness. I like the 10 day cycle, counting mileage is fruitless and leads to burn out. Same with tracking workouts on a fit bit. None of this matters, but heart race does and time per week does. My training cycle is 2 threshold per ten days with on long run and one medium run. Work over a period of years to 2x per day 5 days per week. Easy runs should by 60 to 70 percent max hr so very easy. The whole mileage and ppm on every run is why so many runners are crippled up within 10 years. Strenth phase- low mileage/ weights- power workouts, then a base build up with a one week easy week then max mileage with AT leading into a gradual speed phase as you cut volume. This then goes into peak phase. 30-45 days. High int low mileage. This period the goal is to relax and enjoy fresh legs and a new powerful engine you built up over months. Then a rest after the season. Runners tend to be too neurotic on their own- that’s what coaches are for. You have to get out of the ocd runner mentality or you will run a stagnant program of medium pace 60-70 minute runs at 7 min mile pace every damn day. This is the problem with half the runners out there. Cycling and phasing is a key element many elite coaches and athletes talk about- mostly because of egos. What you do over 60 days is far more important than what you do in 7.

[@faridmaruf3102]

great learn

[@runelitecoach]

Thank you

[@JohnVariously]

I actually think your interesting video does prove that running more miles makes you a faster runner.

[@runelitecoach]

Fair enough. Because it certainly can help. But running more and more miles as the main tactic to get faster at a half marathon isn’t the solution unless you’re a beginning runner 🏃 (under about 40 miles per week). Otherwise we’d see ultramarathon runners being the fastest half marathoners too. And that’s far from the truth

[@theomegamuffin7346]

I agree that you cannot look at milage as weekly, but milage is still a key factor to be a better runner. If you view milage as seasonal, you want it to look like a staircase moving upwards. Say to run cross country you start at 10 miles for your base when it's summer. Through of the season you'll gratually increase it to peak milage, then taper. To improve the next season, you can increase your base mileage, say 5 miles, so your peak is higher. Just as the example, you can improve to be on par with the person that is running 2:45 and 80 miles a week. In my personal experience, milage is the best way you can improve if you look at it the right way. I've never been injured with my training, just takes a bit of time. Still love the video though ❤

[@runelitecoach]

Of course it’s still a key factor, that is covered thoroughly in this video.

[@Laseroscar666]

Good stuff

[@runelitecoach]

Glad you enjoyed

[@skybirdnomad]

5 x 5k @marathon pace - 10s / mile that sounds amazing !!

[@nicktsotu5493]

Great explanations. I think mileage can also be very individual. For me, I keep my mileage lower because that actually allows me to do the bigger workouts that you describe. I keep my mileage in the mid-70's, but I run a similar amount of quality work as someone doing 100 mile weeks might. But I can only do that because I am doing 8-11 on my easy days instead of 14-16; so in this case, running lower mileage actually allows me to do bigger workouts than I could if I were trying to run higher mileage. I also don't double and I take a day off each week. It's what has worked for me (I am a 2:20 marathoner).

[@runelitecoach]

Good points. 70 miles per week is still pretty good for most runners. So you have a foundation to where your bigger workouts are still a lesser percentage of total miles than otherwise.

[@Scott_22]

I don’t have a lot of personal experience in huge mileage weeks, but there are instances of very high slow mileage yielding very fast times. Such as Ed Whitlock’s 3hr easy running per day, and zero speed work getting him a 2:54 aged 73. I suspect he was pushing 120+ miles per week. Perhaps he is an anomaly, although substantially more miles will almost always give you more pace I think! But like you say for most with diminishing returns!

[@runelitecoach]

I haven't heard of him, but that's super cool! Still I would say that if he can do that, that if he added in strides, he'd be in the 2:35-2:45 range easily. It's all relative. If we took Kiptum and had him run just easy and he ran a 2:30 we would consider it a failure. So 2:54 isn't a "good" or a "bad" time, it's all relative to the individual. So we can't say that the easy running yilded a better result thatn if he had done marathon paced training in there too. In fact, I'd wager that it would help signficantly. Nothing wrong with running just easy all the time. it should make up most of your training. But I wouldn't expect the best times possible by doing ONLY easy running

[@chaos8126]

Definitely the relative quality of the miles. Ex: 80 miles at 7 min/mi vs 30 miles at 6 min/mi, is harder to distinguish differences in fitness because faster speed require exponential effort aka 4 min mile vs 5 min mile

[@tarun9542]

But how do I get from running 8 min/mile to 6 min/mile pace? How do I know what is my weakness - leg strength, mileage etc?

[@runelitecoach]

Good question. The best way to start is by adding in strides and short eight second Hills sprints. Watch our videos on strides, and if you want to learn how to build it from the foundation up, get the book. www.amazon.com/dp/B0CFCZF65L

[@j3ah0o]

Where is the video for Ultra training you mention here? I don't think the rundot program is really getting me where i should be for a May 75k.

[@onion3974]

i just ran 40km at 345/km pace today

[@kylekermgard]

Injury risk is the main problem i run into with increased mileage

[@runelitecoach]

Run slower. Seriously. Just run MUCH slower, split it in to doubles, and if you're not eating and sleeping well...none of it is going to matter

[@VIV292]

Yes you need to run more thresh hold efforts and mange recovery in the time you have . I’ve pb due to running more thresh hold workouts I find that with increase tempo workouts and specificity of training was able to achieve sub 3 hr marathon ( 2;40 ) on average about 50 > 60 mile weeks 70 being the highest . Key is recovery and sleep . I like running but marathon training was tough especially workouts before I used run on time feet 60 minutes was my longest .,However switched to doing ultras I find that much more easy going where pace isn’t a issue more so enjoyment factor goes up!!!!

[@runelitecoach]

I agree that recovery is key. Sleep and nutrition are the drivers of that. We're better of running MORE if we can just sleep enough and eat well. Eat very well.

[@qqsxza]

power...power... weight and strength training...

[@runelitecoach]

Yes! Strength then convert it to power. That’s how you get faster. Well said

[@j-prepo5444]

I wonder why we talk about kilometers/miles when it's question about running? What if we measure our workout by hours? Let's think 100 miles. Another runner spend 10 hours and another 20 hours for same distance. So compare this to training workout. Can I exercise 10 or 20 hours per week? Why we share our exercises inside one week, instead of example 10 days?

[@runelitecoach]

Not all do. Many work in hours. Many have 10 day or 2 weeks micro cycles.

[@VRietySociety]

I agree with your points but the way you are trying to explain it with the picture is terrible. I would have the base of the triangle as you slow easy mileage and the height as speedwork and the size of the triangle representing overall fitness.

[@runelitecoach]

Awe, so sorry it was terrible. Sounds like you got the point though

[@timshields8720]

... So the Zone 2 concept that seems to be all the rage right now doesn't work in your opinion?

[@runelitecoach]

in short, MOST of your running should be easy. But if ALL of your running is easy, you're leaving something on the table.

[@dragonl4d216]

So if I am currently at 30 miles per week, I do not need to increase my mileage even further to get better?

[@toolzcrib]

Yes you do. This is misleading. What he is trying to say is that Mileage alone wont increase performance, but make no mistake, you still need the mileage. Without continuing to build the aerobic base you wont be able to complete the hard workouts needed to accomplish faster performances.

[@runelitecoach]

It depends on what you mean by get better. If you’re training for ultras, then increasing mileage is probably the first thing to do, but if you’re running 5K, 10k, half marathon, and even marathon, then your best bet would be to add in an average of one stride per mile until you hit 30 strides per week, at that point, you can increase your easy miles run, along with your stripes. You would do well to do that until your at at least 40 miles per week. At which point adding in a support phase, and then a specific phase would be a great way to peak your performance. That whole process there would take about 18 weeks from where you are now. You can read it about this whole process in the Run Elite book. www.amazon.com/dp/B0CFCZF65L

[@dragonl4d216]

@@runelitecoach Hello, thank you for your advice. I am only looking to improve my 1.5miles run for my Army Physical Fitness Test which currently sits at 6:25 and also do 5K park run. I will follow your advice and do thirty strides per week then slowly increase my mileage to 40.

[@BenjaminRaisanenSTMA]

is 40-45 mpw too much for someone moving into 9th grade? is a 10 mile progression too much? I usually run 30-35 miles a week very consistently and usually do 8 mile progressions at 6:40 avg

[@runelitecoach]

Depends on the runner. But for many runners that’s a lot at that age. Mostly because runners that age also run way too fast on easy runs. So if you want to hit that mileage it should be slooooowwww for most of it

[@michealGRuns]

Look up Cam Levins - North American marathon record holder. Guess how he did it? He raised his mileage. Went from 180km/wk to 300km/wk

[@runelitecoach]

I didn't way that improving mileage doesn't help. I said that....well....just watch the video

[@michaelpapp7371]

I think another way of looking at it is like this Long slow run x3: xkms Short slow run x3: xkms Speed session x2: xkms Cross train x3: x workload TOTAL =13: xxxkms

[@runelitecoach]

I would not agree that it’s the same. But hey training needs to be enjoyable and you have to have confidence in it so this can certainly “work” for many runners. Just not the same thing

[@elijahebbert6884]

Roger Bannister became the first man to break 4 minutes in the mile with only around 15 miles a week. Most of his training was interval style, he would run 1 lap at race specific pace, take short rest and repeat. As his body adapted he would lower the rest. Volume isn't everything.

[@highseastrader4190]

You're talking about a guy running during 4 minutes 🙂

[@raymundmalig2506]

Zone 2, What’s your take on it?

[@runelitecoach]

More specific question please

[@raymundmalig2506]

Apologies for the vague question. For triphasic model race pace specific training @9:39 of your video, endurance workout would be done at +10s of race pace. Does it mean effort level is above zone 2?

[@vikroy3777]

I think as you get older you have to increase mileage vs more speedwork

[@runelitecoach]

As you get older you lose your speed faster than your endurance. So maintaining speed, power, and muscle mass is key, especially over 50. That's partly why older runners gravitate towards the longer stuff. Because they can do it still! And also, yeah you're right, mileage is capalbe of being done as you mature as a runner. So older runners both CAN do higher mileage (in general) and should maintain speed if they desire fast races

[@kurtcleary6794]

Patrick Martin has entered the chat

[@runelitecoach]

Hello Patrick

[@martinpenrice]

When I was running my best races back in the 80s and 90s I was only doing 3 maybe 4 days a week I couldn't recover running more often I tried it and was to much for me back in the 80s wasn't much information out there like there is now most people I knew were running 6 time a week I found it better for me to do plenty of miles over 3 days with day off between runs my best marathon time was just over 3 hours im 66 still use same principle now although nowhere near as fast 😂😂 just love to get out running

[@runelitecoach]

Nice job! yeah you had more "specificity" for the marathon because you had higher mileage average runs. that's one way to do it. It worked for you. Did it lead to the best timesyou were capable of? i guess we'll never know. But nice job keeping up wiht your running now too. Keep going!

[@martinpenrice]

@@runelitecoach thanks for your reply this was fastest I could ever go I've got better times than a lot of multiple day runners not saying how I train is best way just what works for me. I like to question everything about training don't just follow the crowd . I found when I ran most days could not recover properly so I decided to have days off so I'm ready to go next run. I've never gone out and run less than 6 miles I personally don't see the point of it unless it's 5k event not knocking people who do less. If done speed work I'd do it over say 3 miles and maybe do 3 or 4 miles after steady pace sorry if I come across as a know all I just do what is best for me and just saying how I train. Thanks for all the great video you put up really good information 👍👍

[@unvaccinatedmgtowfitness]

I was able to run a sub 3 marathon for my first time from just running higher volume with zero speed work at all.

[@runelitecoach]

Nice job. Really excellent. Even without strides?! Man you’ve got some talent.

[@RunningToMyPast]

300 KM a week.........hehe wow. I'm gonna pick my jaw up from the floor now!

[@TorstenClausen]

I think what Andrew is saying is that high mileage is a necessary but not sufficient condition. 😁

[@runelitecoach]

Yup. You got it.

[@nikitaw1982]

sorry i'm not sold. if the 30 miler just worked on building up to 80 miles then everything else would get easier. I watched ur whole video and i don't see how thats not the case. call the added miles as "recovery runs". Me personally I want a 100kg back squat and a fast 5k. atm my focus is walking and barbell squats every 48 to 72 hours hopefully add some maffetone running. when get to 100kg back squat add some increased paced stuff. I like the idea of mastering the nordic hamstring curl. PS 30 miles is YUUGE. i would brake down before got to that point.

[@runelitecoach]

In the ultra running world, many runners get up to and past 80 miles per week and get better at long ultras but get SLOWER in their marathons. Even myself. I’m currently training for a 100 mile race, and even though my mileage is higher, consistently, than it’s ever been, I’m certain that I am nowhere near my marathon PR right now. The mileage does not yield a superior marathon time. And you are right that the higher mileage Runner) would have an easier time doing the big workouts. That’s the point of the video. Mileage unlocks your ability to do bigger workouts, but doesn’t directly contribute to your performance as much as we think. Of course, it doesn’t hurt, but like I said, running more miles often yields a slower race time , if not coupled with the appropriate speed work

[@nikitaw1982]

@@runelitecoach Thank you for that. Have you ever done zercher marches or yoke carrys? I'm jealous of fat people because when they cut weight they have lots of resilient tendons and ligaments by default. I'm mixing topics sorry.

[@Xjhindx]

More miles does equal better performance..IF your body can handle it. Running a lot of easy miles helps train your aerobic system and builds the small muscles in the foot and legs. It also helps shred body fat which would also make you lighter and faster. This is all of course IF your body can handle it.

[@runelitecoach]

Body fat is shed even better from a proper diet. And a cardio engine that is immense isn't much good for running unless it's coupled with muscles that can handle the specific demands of a race. That's why Lance Armstrong who had a HUGE Vo2max, wasn't able to run faster than 2:58 in the marathon. His legs weren't specifically trained for the demands of the marathon. I'm not saying that mileage hurts....but mileage along isn't a good approach to running faster. Specificity in training is. And yes relatively higher mileage is specific to the marathon, but if it were just about mileage we'd see elite runners logging 300+ miles per week. ULTRARUNNERS actually Do that, but they're not as fast over the marathon. Why?....because they haven't trained the required speed. Thank you for your mindful comment and for challenging this idea. Good conversation to have

[@Xjhindx]

@@runelitecoach speed work does make you faster! It strengthens your legs and trains the anaerobic system. But a race such as a 10k, half marathon, or full marathon, 95% of it is aerobic. The best way to train the aerobic system is slow easy miles ON TOP of the strength and speed training. The only reason I buy into this philosophy of training is because it’s the training I have been doing for 5 years as a college runner.

[@user-em4yu7zb4h]

Good luck

[@galo15551]

i agree with the title of the video, but the first 10 minutes is spent explaining why higher mileage facilitates harder workouts so kind of saying yes higher mileage leads to faster times. When talking about stuff like this I would focus more on the physiology of training rather than these triangle scenarios. One of the basic ideas of why higher mileage doesn't always lead to faster times is simply runners ability to handle the stress of running a lot, if you have a strong core and good form you will be fine but if you are new to running or are very tight you will probably get injured and of course race poorly. But yeah, its logical that as you add more mileage your actual workouts should reflect your ability to handle more stress/faster longer workouts but only if you are able to recover from that mileage and arent dragging yourself through the miles. No amount of aerobic improvements will compensate for lack of muscular strength and health unless you're basically walking. An easy way to make sure you can add mileage and workout difficulty is to increase core strength first and making sure you have good mobility practicing drills.

[@runelitecoach]

Thanks! The first 10 minutes are explaining how mileage unlocks your ability to do higher caliber workouts. Mileage doesn't directly produce the best performance. If it did Ultra runners would be the best runners at shorter distances too.

[@jazzyjay4595]

22 miles at marathon pace +10 seconds is a terrible workout recommendation. Way too many miles at way too fast of a pace.

[@runelitecoach]

Funny because in 2011 the top 3 fastest times run in the marathon were run off of this exact workout. Actually 24.9 miles. Perhaps it’s too big of a workout for you, or for most. But we should aspire to get to as high a level of specificity as possible. If you’re running 150+ miles per week, then this workout is not that big of a deal.

[@jazzyjay4595]

@@runelitecoach I didn’t realize your KZbin audience included the top 3 marathoners from 2011. There’s not a credible coach out there that would prescribe that sort of workout to 99% of people who are looking for online coaching. Maybe a total workout of 22 miles where there were segments of that run that included work at marathon pace +10 seconds, but most people who are trying to run sub 3 hours won’t even, productively, be able to complete that volume of work in a single run and not be going too deep into the tank

[@runelitecoach]

They were prescribed by Renato Canvoa…the most successful modern running coach.

[@jazzyjay4595]

@@runelitecoach well aware of who Renato Canova is, but he’s not prescribing that workout to weekend warriors. 22 miles at marathon pace +10 seconds during a build up is doing a lot more harm than good for people who aren’t 2:0X marathoners.

[@KishoreDuddekunta]

why does Kipchoge run 120 miles per week than ?

[@runelitecoach]

That’s not very high mileage for an elite marathoner man

[@lachlan_bakewell]

You don't train for a race performance. You train so that you can do more training.

[@runelitecoach]

Yes! You get ready for training. Then you train to train. THEN you train. Hence three phases of training in the model I teach.

[@soupn2f]

Sooooo come back to this video when I'm over 50 miles a week. Check! 😀

[@runelitecoach]

I’d say 40 or so but yeah. Until then just make sure you keep the easy miles easy.

[@Ultraquickly]

So basically my takeaway: 1. High mileage is still important but it's not going to get you faster if only do all of them at slow/poor quality 2. Do good quality, speed workouts!!!!!!!!!!!!! Which goes back to run 80% of your mileage slow to build that base/prevent overtraining and run 20% fast. Some people can just do slow runs but they will probably hit a plateau if they don't do some of them fast. Just increasing mileage will only help you so much but I can see this being applicable moreso for faster people (example: marathon runners who are closer to boston qualifying time)

[@runelitecoach]

Hey there! Right if you want to be faster you have train faster. But it doesn’t need to be workouts. It can simply be consistent high volume of strides and hill sprints. Workouts can help when peaking yes of course. And they may be 20% but overall in an entire season they can be even less due to base training.

[@merihsolomon9958]

👍👍👍👍

[@freemario1]

Tell it to Kiptum! 🤣 I just joke!

[@johnarleentaninecz2867]

Seems to me that mileage and workouts are required. Your own logic leads one to understand that mileage is required

[@runelitecoach]

Yup. Hence why mileage isn’t the goal mileage simply unlocks your ability for higher specificity in workouts

[@Ruhan885]

What i got from this video:: It's not the mileage... It's the mileage.

[@runelitecoach]

Well ok 👌

[@vojtaripa5992]

Is it just me or did he just prove that the higher mileage the faster you can get? (Doing speed workouts of course)

[@runelitecoach]

Just you :p

[@sd30001]

So running more doesn’t lead to faster racing/results but running more allows more intense workouts that leads to faster racing/results.. Either way, there’s no short cut to effort required! 😆

[@runelitecoach]

You got it! Nice job listening to the content and absorbing the message!